Low-fat Spaghetti Squash Breakfast Quiche


Making breakfast that lasts my throughout the work week is one of my favorite things to do. I’ve talked about my love-affair with my bed many times before, so preparing meals beforehand helps a looooot.

I absolutely am obsessed with spaghetti squash. I make it at least once every other week- it is so simple and healthy! A cup of spaghetti squash is only 35 calories and is extremely versatile to work with. Typically, I use it as a replacement for pasta, but I decided to play around trying to find other carb-free alternatives; and, let me tell you, this stuff was a huge hit.

If you don’t know how to cook spaghetti squash, I’ve talked about it HERE! 🙂

You’ll Need:

  1. ½ cooked spaghetti squash; about 2 cups
  2. 1 package turkey sausage crumbles (I use the Jenny-O brand, I found it at Walmart, it seriously tastes like normal breakfast sausage- SO good!)
  3. 1 medium zucchini
  4. 1 medium white onion
  5. 5 eggs
  6. Onion powder, garlic powder, black pepper

In a large pan, brown the sausage then set aside. In the same pan (without washing it) sauté the onion and zucchini with your desired seasonings.

Line a baking pan with the [COLD] spaghetti squash, going up the sides, pressing it down along the way.


In a large bowl, mix the 5 eggs with your cooked sausage & veggies. Pour the mixture into the lined spaghetti squash pan.


You can top with cheese if desired!

Bake at 350 degrees for about 20-25 minutes or until the egg is fully cooked.



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    […] Frittatas are basically quiche’s cousin. You simply omit the crust [or, find creative healthy alternatives to crusts, like spaghetti squash!] […]

  • Reply 50+ 21 Day Fix Breakfast Recipes - Fit Fun Tina April 20, 2016 at 8:28 am

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  • Reply Debi March 15, 2018 at 12:10 am

    This looks really good and I was just wondering what the count was for the 21day diet. Also what is the serving size? Thank you so much

    • Reply Melissa March 16, 2018 at 7:29 pm

      Hi Debi! I counted it as 4 servings. 1 red + 1 green. If you top with cheese, just count depending on how much you add. 🙂

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