Low-Carb Spaghetti Squash Breakfast Nests

Low-Carb Spaghetti Squash Breakfast NestsPin recipeFollow us 51.7k

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.


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
Energy (calories)361kcal
Magnesium28mg (7% RDA)
Potassium332mg (17% EMR)

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

Ingredients (makes 1 serving)

  • ¾ 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.


  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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By Martina Slajerova
Creator of KetoDietApp.com

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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