This Breakfast Spaghetti Squash Bake with Eggs and Spinach Will Make You Ditch Toast Forever

You want breakfast that hits like a brunch spot, cooks like meal prep, and doesn’t punch your blood sugar in the face. This is it. Roasted spaghetti squash, creamy eggs, garlicky spinach, and just enough cheese to make your inner foodie nod in approval.

It’s wholesome without being boring, indulgent without the carb crash, and it reheats like a dream. Translation: one pan, big flavor, zero regrets.

What Makes This Recipe Awesome

Texture that actually satisfies. The roasted spaghetti squash gives you that noodle-y bite, but light enough to keep you sharp and not sleepy.

Protein-forward and veggie-loaded. Eggs and spinach deliver the power combo—protein plus micronutrients—so you’re fueled for hours. Coffee helps, but this does the heavy lifting.

Meal prep friendly. Bake once, eat for 3–4 days.

It reheats well and holds together like a crustless breakfast casserole.

Flexible and fast. Swap in your favorite cheese, toss in mushrooms or sausage, or keep it clean and simple. Your call.

Shopping List – Ingredients

• 1 medium spaghetti squash (about 2.5–3 lbs)
• 1 tablespoon olive oil (plus extra for greasing)
• 1 small yellow onion, finely diced
• 3 cloves garlic, minced
• 5 ounces fresh spinach (about 5 packed cups), roughly chopped
• 6 large eggs
• 1/2 cup milk (whole, 2%, or unsweetened almond milk)
• 1 cup shredded cheese (mozzarella, cheddar, or Gruyère)
• 1/4 cup grated Parmesan
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper
• 1/2 teaspoon smoked paprika (optional but awesome)
• 1/4 teaspoon red pepper flakes (optional)
• Fresh herbs for finishing (chives, parsley, or basil)
• Cooking spray or butter for the baking dish

Instructions

1. Roast the squash. Preheat oven to 400°F (205°C). Halve the spaghetti squash lengthwise, scoop out seeds, rub cut sides with olive oil, and sprinkle with a pinch of salt.

   Place cut-side down on a parchment-lined sheet and roast 35–45 minutes, until the skin yields to pressure.

2. Cool and shred. Let the squash sit 10 minutes. Use a fork to scrape strands into a large bowl. Squeeze out excess moisture with a clean towel or paper towels—don’t skip this or you’ll get a watery bake.
3. Sauté aromatics. In a skillet over medium heat, add 1 tablespoon olive oil. Cook onion with a pinch of salt for 4–5 minutes until translucent.

   Add garlic for 30 seconds. Toss in spinach and cook until wilted, 1–2 minutes. Remove from heat.

4. Whisk the custard. In a large bowl, whisk eggs, milk, 3/4 teaspoon salt, pepper, smoked paprika, and red pepper flakes.

   Stir in shredded cheese and Parmesan.

5. Combine. Add shredded squash and spinach mixture to the egg bowl. Mix until evenly distributed. Taste a little (if you’re brave) and adjust salt as needed.
6. Prep the dish. Grease a 9×13-inch baking dish (or similar).

   Pour in the mixture and smooth the top. Sprinkle a little extra cheese if that’s your love language.

7. Bake. Lower oven to 375°F (190°C). Bake 25–35 minutes until the center is just set and edges are lightly golden.

   A knife inserted should come out mostly clean.

8. Rest and serve. Let it cool 10 minutes so it slices cleanly. Finish with chopped herbs. Serve hot, warm, or at room temp.

   Elite with a dollop of Greek yogurt or hot sauce.

How to Store

• Fridge: Cool completely, then store slices in airtight containers for up to 4 days.
• Reheat: Microwave 60–90 seconds per slice, or oven at 325°F (165°C) for 10–12 minutes. Add a splash of water and cover if it looks dry.
• Freeze: Yes, up to 2 months. Wrap slices tightly, then place in a freezer bag.

  Thaw overnight in the fridge before reheating.

Why This is Good for You

High-protein breakfast that actually keeps you full. Eggs deliver complete protein to stabilize energy and reduce mid-morning snack attacks. Your to-do list just got nervous.

Low-glycemic carbs. Spaghetti squash gives volume and texture without the heavy starch load—perfect if you’re managing blood sugar or just don’t want a 10 a.m. nap.

Micronutrients that matter. Spinach brings iron, folate, vitamin K, and antioxidants. Parmesan adds calcium.

It’s a stealth health win that doesn’t taste like homework.

What Not to Do

• Don’t skip draining the squash. Excess moisture is the villain behind soggy casseroles. Press those strands like you mean it.
• Don’t overbake. Dry eggs are a one-way ticket to Sad Breakfast Land. Pull it when the center is barely set; it keeps cooking as it rests.
• Don’t overload with wet add-ins. Mushrooms, tomatoes, or zucchini?

  Pre-cook and drain, or you’ll add unwanted water, IMO.

• Don’t under-season. Squash is mild. Salt, pepper, and a little paprika wake everything up. Taste as you go (carefully).

Variations You Can Try

• Greek-ish: Swap mozzarella for feta, add sun-dried tomatoes and olives, finish with dill and lemon zest.
• Protein boost: Brown Italian sausage, turkey sausage, or crumbled bacon and fold it in.

  Drain fat first.

• Mushroom umami: Sauté sliced cremini until browned and add with spinach for deeper flavor.
• Dairy-light: Use almond milk and skip the mozzarella; keep 2 tablespoons Parmesan for flavor. Add nutritional yeast for a cheesy vibe.
• Spicy brunch: Pepper Jack cheese, extra red pepper flakes, and a swirl of chili crisp on top. You’re welcome.
• Herb garden: Stir in chopped basil, parsley, and chives.

  Finish with a squeeze of lemon for brightness.

• Individual cups: Portion into greased muffin tins and bake 15–20 minutes. Great for grab-and-go (and portion control, FYI).

FAQ

Can I make this ahead of time?

Yes. Assemble the entire dish, cover, and refrigerate overnight.

Bake the next morning, adding 5–10 extra minutes since it’ll be cold going in. Or fully bake, cool, and reheat—still excellent.

Do I have to roast the spaghetti squash, or can I microwave it?

You can microwave for speed: cut, scrape seeds, place cut-side down in a dish with 1/2 inch water, and cook 10–15 minutes until tender. It’ll be slightly wetter, so be extra diligent about squeezing moisture out.

What cheese works best?

Mozzarella melts creamy, cheddar adds sharpness, Gruyère gives nutty depth.

Parmesan is the flavor insurance policy. Use what you love or what’s in your fridge—no cheese police here.

Can I use frozen spinach?

Absolutely. Thaw completely and squeeze it dry like you’re trying to get your security deposit back.

Measure about 1 cup tightly packed after draining.

How do I make it more filling?

Add cooked protein (sausage, chicken, or bacon), bump to 8 eggs, or serve with avocado on the side. A spoon of cottage cheese on top also slaps.

Is this keto or gluten-free?

It’s naturally gluten-free. It can be keto-friendly depending on your macros—spaghetti squash has more carbs than zucchini, but far fewer than pasta.

Adjust cheese and add meats to fit your plan.

What if I don’t like onions?

Skip them and add a pinch of onion powder for background flavor. Or use thin-sliced leeks for a milder vibe.

Can I add fresh tomatoes?

Yes, but roast or sauté them first and drain off liquid. Otherwise, they’ll waterlog the dish.

Cherry tomatoes blistered in a pan are perfect.

Wrapping Up

This Breakfast Spaghetti Squash Bake with Eggs and Spinach is the rare combo of hearty, clean, and craveable. It’s weekday fuel disguised as weekend brunch—simple to make, easy to tweak, and friendly to your wallet. Bake it once and coast through your mornings like a pro.

Your future self just sent a thank-you note.