These baked eggs nestled in spaghetti squash are a delightful, lower-carb twist on classic hash browns and eggs. The squash strands crisp at the edges, creating a light, golden nest that holds a perfectly baked egg. They work beautifully for a weekend brunch, a make-ahead breakfast, or for serving guests. If you like a little heat, a few dashes of sriracha or hot sauce finish them nicely, but they’re equally good plain or topped with fresh herbs.
Baked Eggs in Spaghetti Squash Nests
Summary: Crispy spaghetti squash nests filled with seasoned squash and a baked egg. Light, savory, and easy to adapt. Great for breakfast or brunch; ready in about 45 minutes including squash cooking time.
Total time: 45 mins
Yield: 6 servings (1 nest per serving)
Serving size: 1 nest
Ingredients
- Cooking spray or a light coating of oil
- 1 1/2 cups cooked spaghetti squash (from one medium squash)
- 1 small onion, minced
- 1 large egg white
- 1 tablespoon butter
- 2 tablespoons dried parsley (or 2–3 tablespoons fresh, chopped)
- 1 teaspoon garlic powder
- 1 teaspoon kosher salt
- 1/8 teaspoon black pepper
- 1/4 cup all-purpose flour (or gluten-free flour if preferred)
- 1/3 cup shredded Pecorino Romano cheese (or a hard cheese you like)
- 6 large eggs
Instructions
- Preheat the oven to 425°F (220°C). Lightly spray a 12-cup muffin tin with cooking spray or brush with oil.
- If you haven’t already cooked the spaghetti squash: you can roast it cut-side down on a baking sheet at 375°F for about 45–60 minutes until tender, or microwave a pierced squash until the skin yields (about 2–3 minutes per pound) and then roast if you prefer browning. Let cool, scoop out seeds, and scrape the flesh into strands with a fork. Measure 1 1/2 cups.
- Place the cooked spaghetti squash in a medium mixing bowl.
- In a skillet over medium-low heat, melt the butter and sauté the minced onion for about 5 minutes, stirring occasionally, until softened and translucent. Allow to cool briefly, then add the sautéed onion to the bowl with the squash.
- Add the egg white, parsley, garlic powder, salt, pepper, flour, and shredded Pecorino to the squash and onions. Mix thoroughly so the strands bind together and the seasonings are evenly distributed.
- Spoon about 1/4 cup of the mixture into each muffin tin cup. Press the squash up the sides to form a nest with a small well in the center for the egg. Be gentle but firm so nests hold their shape.
- Bake the nests at 425°F for 18–20 minutes, or until the edges turn golden and slightly crisp.
- Reduce the oven temperature to 375°F (190°C). Remove the muffin tin from the oven and carefully crack one whole egg into the center of each nest.
- Return the muffin tin to the oven and bake an additional 10–12 minutes, depending on how set you like your yolks. For runny yolks, check closer to 8–10 minutes; for fully set yolks, bake a few minutes longer.
- Allow the nests to cool in the tin for a couple of minutes, then gently loosen each with a thin spatula and transfer to a serving plate. Season with extra salt and pepper if desired and add a drizzle of hot sauce or a sprinkle of fresh herbs.
Nutrition (per serving)
Calories: 152 kcal; Carbohydrates: 10 g; Protein: 10 g; Fat: 8 g; Fiber: 1 g; Cholesterol: 194 mg; Sodium: 352 mg; Sugar: 1 g.
Tips and Variations
- Make the spaghetti squash ahead of time. Roast or microwave it a day ahead and refrigerate until ready to use—this saves time in the morning.
- For a different flavor, swap Pecorino for Parmesan, cheddar, or a mild feta. Add a pinch of smoked paprika or cayenne for warmth.
- To make these dairy-free, omit the cheese and use a dairy-free butter substitute for sautéing the onions.
- If you prefer extra crispiness, after forming the nests, briefly broil them for 1–2 minutes before adding the eggs—watch closely to avoid burning.
- Turn leftovers into a quick lunch by serving a reheated nest with a side salad or steamed greens.
Storage
Refrigerate leftover nests in an airtight container for up to 3 days. Reheat in a 350°F oven for about 10 minutes or until warmed through; microwaving can soften the nests, so oven reheating is best to preserve texture.
Serving Suggestions
Serve these nests warm with a simple green salad, roasted tomatoes, or sautéed spinach. They also pair well with whole-grain toast or avocado slices for a heartier plate. Garnish with chopped chives, parsley, or a sprinkle of extra cheese for a finishing touch.
