Low-Carb Spaghetti Squash Breakfast Nests

4.5 stars, average of 45 ratings

By Martina Slajerova, updated September 28 20234
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This meal is the perfect start to your day on a Sunday morning. It's tasty, easy to make, filling and you'll only need a few ingredients to put it together. It's also a great way to use leftover spaghetti squash from last night's dinner. If you want to transform this meal into a grab-and-go midweek snack, use a muffin tin and bake in the oven the same way I did with my Low-Carb Celeriac Nests.

0 days, 0 hours, 5 minutes

Hands-on 5 minutes Overall 10 minutes

Allergy information for Low-Carb Spaghetti Squash Breakfast Nests

✔ Gluten free

✔ Dairy free

✔ Nut free

✔ Pork free

✔ Coconut free

✔ Fish free

✔ Shellfish free

✔ Beef free

Pescatarian

Vegetarian

Nutritional values (per serving)

Net carbs7.9 grams

Protein13.7 grams

Fat29.7 grams

Calories361 kcal

Calories from carbs 9%, protein 15%, fat 76%

Total carbs10 gramsFiber2.1 gramsSugars4.3 gramsSaturated fat12.9 gramsSodium378 mg(16% RDA)Magnesium28 mg(7% RDA)Potassium332 mg(17% EMR)

Ingredients (makes 1 serving)

³/₄ cup cooked spaghetti squash (115 g/ 4.1 oz) - here's how to cook spaghetti squash
2 large eggs
2 tbsp marinara sauce (30 g/ 1.1 oz) - you can make your own
1 tbsp ghee, duck fat or lard (15 g/ 0.5 oz)
salt and pepper to taste
Optional: crisped up bacon slices, grated cheese, sliced avocado, fresh basil, etc.

Instructions

Cook the spaghetti squash by following instructions in this recipe. If necessary, remove any excess moisture by placing the prepared squash in a sieve and squeezing the excess moisture out. Heat a pan greased with ghee over a medium-high heat. Once hot, divide the spaghetti squash into 2 parts and place on the pan. Using a fork, create two "nests".
Crack an egg into each of the nests, lower the heat to medium and cook for 5-7 minutes or until the egg white is opaque and the egg yolk is still runny. Season with salt and pepper to taste.
When done, remove from the pan using a spatula and serve with marinara sauce. Optionally, top the eggs with fresh basil and serve with crisped up bacon slices, sliced avocado, or add some grated cheddar cheese (top with grated cheddar cheese and place under a broiler for 3-4 minutes or until the cheese is melted).

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Squash, spaghetti, winter squash, cooked
5.8 g	0.7 g	0.3 g	31 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.7 g	12.6 g	9.5 g	143 kcal
Marinara sauce
1.3 g	0.3 g	4.9 g	51 kcal
Ghee
0 g	0 g	15 g	136 kcal
Salt, pink Himalayan rock salt
0 g	0 g	0 g	0 kcal
Pepper, black, spices
0 g	0 g	0 g	0 kcal
Total per serving
7.9 g	13.7 g	29.7 g	361 kcal

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Sarah 4 years ago # Reply

Just made this recipe. Its very good. For optional toppings I used a little nutritional yeast instead of cheese and some avocado. I was worried about the bottom burning, but it did not. I happened to have the exact amount of spaghetti squash. I had some left over squash I had froze in small amounts and then recently went on a trip, intended to use it, and didn't. So I wondered how I was going to use it. This worked out great! For those considering making this, to describe the taste- it wasn't too spaghetti -ish for breakfast. It was a good savory breakfast and not bland at all. I've been eating keto since 2016. I'm also a foodie so I'm always looking for recipes to add to my list. Thanks!

Martina @ KetoDiet 4 years ago # Reply

Thank you for your feedback Sarah, I'm glad you enjoyed!

Carmen 5 years ago # Reply

Dear Martina,
Thank you so much for posting your recipes to share with everyone. Recently, my husband and I decided to begin eating healthy, I found your recipes,we have tried a good number of them and just love eating healthy. By the time we are done our meal, we are very satisfied. In addition, all the recipes are detailed with easy to find ingredients. Once again, a big thank you

Martina @ KetoDiet 5 years ago # Reply

Thank you so much for your kind words! ❤