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Avocado and Egg Spaghetti Squash Boats Recipe -- 5 ingredient healthy, vegetarian and gluten free breakfast for dinner. | ifoodreal.com

Light breakfast for dinner couldn’t be easier than these Avocado and Egg Spaghetti Squash Boats. Besides cutting and fluffing the squash, dicing an avocado and cracking the egg, this recipe doesn’t require much work. It is truly a no hassle weeknight healthy dinner. Just the baking time during which you could spend time with the kids or work out.:)

One night I just opened my fridge and saw 2 spaghetti squash I bought for something. Tested a few times and this recipe is a perfection. I love baked avocado and baked eggs. Combined with crunchy squash mixed with salsa of heat choice and a drizzle of low sodium organic ketchup – amazing! Oh, and runny egg yolk on top is perfect for the sunny side up egg lovers like me.

Avocado and Egg Spaghetti Squash Boats Recipe -- 5 ingredient healthy, vegetarian and gluten free breakfast for dinner. | ifoodreal.com

It took me about 4 tests to understand the egg baking process. If you like runny egg yolk, do not make a well in the middle of the squash and break the egg on top. For a fully baked egg, sink it more into squash. Baking at high temperature is key to moist squash and perfect egg.

Ketchup is optional but really not. A tablespoon of organic ketchup is only 15 calories and 150 mg of sodium. That’s why I skipped the salt in this recipe. Organic ketchup is a clean condiment that should be used sparingly. I truly believe in balance when it comes to food and healthy lifestyle.

Spaghetti squash boats stay fresh refrigerated for up to 1 day and make a great portable lunch. I know that because Alex hauled 2 of these to work and texted me back with many “oh’s” and “wow’s”. I was left with none, obviously. Enjoy!:)

P.S. And I apologize for my broken English today. It’s really hard to concentrate on Monday after a relaxing sunny weekend. I’m not all there or here today. I really shouldn’t stop working ever, I guess. Or maybe I should get “a real job”?!

If you liked these spaghetti squash boats, check out these other “boats”: spaghetti squash boats Tex Mex, chicken Alfredo spaghetti squash boats and butter chicken spaghetti squash boats.


Egg and Avocado Spaghetti Squash Boats Recipe

Egg and Avocado Spaghetti Squash Boats Recipe


  • 1 small spaghetti squash
  • 4 tbsp salsa, divided
  • 1 avocado, chopped & divided
  • 2 large eggs
  • 4 tbsp low sodium ketchup, divided


  1. Preheat oven to 400 F degrees F. Cut spaghetti squash in half lengthwise and scoop the seeds out. Place cut side down on a baking sheet lined with parchment paper and bake for 30 minutes. Remove from the oven and let cool until safe to the touch, about 15 minutes.
  2. Increase oven temperature to 425 degrees F. Using a fork, separate spaghetti squash into strands leaving them inside the shells. Add 2 tbsp of salsa to each half and mix gently with a fork. Top with 1/2 avocado and break 1 egg on top of each shell. If you like runny egg yolk, do not make a well in the middle of the squash and break the egg on top. For a fully baked egg, sink it more into squash. Bake for 20 - 22 minutes or until the egg whites appear to be set. Serve hot drizzled with ketchup.
  3. Storage Instructions: Refrigerate covered for up to 1 day.

Nutritional Info

Servings Per Recipe: 2

Amount Per Serving = 1/2 spaghetti squash:
Calories: 269.4
Total Fat: 16.1 g
Cholesterol: 215.0 mg
Sodium: 485.2 mg
Total Carbs: 25.4 g
Dietary Fiber: 5.8 g
Protein: 8.5 g
WW Points+: 7

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  1. kim

    I like lots of veggies together. Think it would work if I added sautéed onions and paper or spinach? Have you tried that?

  2. CarolAnn

    Just starting to ‘eat clean & healthy’. This looks amazing. The photo shows more green than just the avocado. Is it fresh cilantro or something else?

  3. Victor

    One important thing to say is: when you going to bake an avocado, must be real quickly, otherwise they become terribly bitter.

    • Saroj

      Yeah, I learnt the hard way. My pizza was awfully bitter.
      So now I just add on after the pizza is cooked.

  4. Antillus

    Hey! I’m sitting here eating this recipe while I type… It turned out great!
    I’d like to add that sprinkling some shredded aged cheddar before baking adds another layer of flavor to this dish. Also I had a large squash so I used two eggs for some extra protein.

  5. Melissa

    Just made it for dinner tonight! Tasted great, but was lacking some flavor. Might try to add some cheese and green onions to it next time.

  6. Sarah

    Not to say that the recipe was bad but my squash turned out watery and flavorless. I had to bin it.

    • Olena

      Sometimes squash turns out that way when overcooked. I had it happens to me a few times. Ovens vary. I think squashes vary too.

  7. Sarah

    Just found this and can’t wait to try it out. I’ll be adding some siracha in place of the ketchup tho. Thanks

  8. Natasha

    So if I did this the night before, will the egg reheat decent? This sounds amazing and I want to try it but don’t have time in the mornings to make breakfast at home and work only has a microwave 🙂

    • Olena

      Hi Natasha. It will reheat fine. Fresh is best of course, but this should be good enough reheated. No, I would never have time to make this for breakfast LOL.

  9. Jodie Jensen

    I scrambled eggs lightly in a separate pan, Spooned into squash shells already blended with salsa, drizzled lime juice& olive oil, added garlic powder, S&P, and diced cooked chicken, served with fresh diced tomatoes and buffalo sauce. It was a HIT! Definitely making again!



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