Low-Carb Spaghetti Squash Breakfast Nests

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Low-Carb Spaghetti Squash Breakfast NestsPin recipeFollow us 108.1k

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.

Hands-on Overall

Nutritional values (per serving)

7.9 grams 2.1 grams 13.7 grams 29.7 grams 12.9 grams 361 calories
Total Carbs10grams
Net Carbs7.9grams
of which Saturated12.9grams
Magnesium28mg (7% RDA)
Potassium332mg (17% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (15%), fat (76%)

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.
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  1. 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". Low-Carb Spaghetti Squash Breakfast Nests
  2. 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. Low-Carb Spaghetti Squash Breakfast Nests
  3. 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). Low-Carb Spaghetti Squash Breakfast Nests
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (4)

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!


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


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


Thank you so much for your kind words!