Baked Eggs in Spaghetti Squash Nests

Eggs in Spaghetti Squash Nests


We love these delicious high protein and perfectly portioned baked eggs in a nest because they are baked in spaghetti squash which has a flavor similar to hash browns! Perfect for the bariatric patient looking for a satisfying yet “portion smart” breakfast! Add sriracha for an extra kick of spice and eat with confidence!


cooking spray
1.5 cups cooked spaghetti squash (from 1 medium)
1 small onion, minced
1 large egg white
1 tbsp butter
2 tbsp dried parsley
1 tsp garlic powder
1 tsp kosher salt
1/8 tsp black pepper
1/4 cup all purpose flour (or GF King Arthur flour)
1/3 cup shredded Pecorino Romano cheese
6 large eggs


*Preheat the oven to 425°F. Spray a muffin tin with oil.
*Place the cooked spaghetti squash in a bowl.
*In a medium skillet, saute onions in butter on medium-low heat for about 5 minutes, or until soft. Add this to the bowl with the spaghetti squash along with the egg white, parsley, garlic powder, salt, pepper, flour and cheese and mix well.
*Scoop 1/4 cup into each tin, pressing up the side to create a nest.
*Bake 18 to 20 minutes, until the edges become golden and crisp.
*Reduce the heat to 375°F. Remove from oven and carefully crack 1 egg into each tin. Bake an additional 10-12 minutes, or longer depending on how you like your eggs.

Servings: 6, Size 1 nest
Calories: 152
Protein: 10 grams
Carb: 10 grams
Fat: 8 grams