Spaghetti Squash Quiche

Spaghetti squash is a vegetable with a noodle like flesh and a sweet taste. It can easily replace spaghetti in a pasta bake, make a low carb “noodle”boat and now form a crust in this meaty and delicious gluten free spaghetti squash quiche. Why not?!

You don’t have to squeeze the liquid out or any extra steps. Once pressed in a pie plate, spaghetti squash easily replaces traditional flour crust without extra carbs. I have to clarify, I’m not on a low carb diet. When trying to get lean, like I am, you will see greater results with higher in protein and healthy fats, lower in carbs diet.

Spaghetti Squash Quiche

And this spaghetti squash quiche is perfect to meet my (your) fitness goals. Cheesy, meaty and so full of flavour. It melts in your mouth. Warm or cold, I love it both ways!

I’m a huge fan of mushrooms and combined with leafy healthy green like kale, you can’t go wrong. Trust me. This combination will blow your mind!

Spaghetti Squash Quiche

Besides swapping the traditional crust for a spaghetti squash one, I replaced some cheese with cottage cheese and swapped a few eggs with egg whites. More protein and less fat. Healthy fat is good for you but again, in moderation. You won’t miss any cheese in this healthy spaghetti squash quiche. It’s cheesy enough!

Start off by baking some squash. It will be a bit undercooked and you will have to use some muscles to separate it into strands. The longer the squash cooks, more liquid it releases. And we don’t want to end up with a hot mess as the quiche bakes with a filling inside.

Spaghetti Squash Quiche

Then saute your mushrooms. Nice golden brown colour, just enough to release the flavour. Then kale. I added spices to kale on purpose, do not skip this important step to an aromatic spaghetti squash quiche. Trust me, I tested this recipe 3 times.

Whisk eggs, cottage cheese, cheese and spices together. Do not worry, cottage cheese will melt and incorporate with other ingredients beautifully. Nothing will curdle.

Spaghetti Squash Quiche

Then form a crust with your hands. Just press spaghetti squash to the sides and bottom of a pie dish. I used a deep pie dish but regular one will work just fine. I added a few spices to the crust as well. Nothing complicated – salt, black pepper and thyme. Can’t stand bland food.

Spaghetti Squash Quiche

Then mix kale and mushrooms with the liquids. Just until combined. Pour into the crust and press with spatula to dunk all vegetables in the liquid. This way the veggies won’t dry out as the quiche rises. You could even open the oven after 20 minutes of baking and press again.

Spaghetti Squash Quiche

I baked my spaghetti squash quiche for 50 minutes. Check with a knife and if it comes out clean, your quiche is ready.

Like with any casserole or pie, let it cool to ensure proper slicing. About 30 minutes. You could stick the quiche in the fridge for this time, if you are impatient like me or have to take photos of the quiche. Do not freeze though.

Spaghetti Squash Quiche

After half an hour the filling will set. Into this beautiful healthy quiche. Super easy to slice. You might have to lift the edges of the crust with a knife a bit. Alternatively, you could spray the pie dish edges with a cooking spray before adding the ingredients to it.

And this spaghetti squash crust stays together nicely. Like a real flour crust. Look, isn’t it gorgeous yellow colour with a nice golden crust?!

Spaghetti Squash Quiche

If you are like me and Alex and enjoy the casseroles even more the next day, you will love this spaghetti squash quiche for leftovers. We loved it cold. Just like this Spanakopita Spinach & Feta Pie.

I know many of you follow gluten free diet and will be happy to know this recipe uses no flour. Only 170 calories and 4 Weight Watchers Points+. Equal amount of complex carbs and protein. Enjoy!

Spaghetti Squash Quiche

Kale and Mushroom Spaghetti Squash Quiche

Kale and Mushroom Spaghetti Squash Quiche


  • 1 medium spaghetti squash, about 2.5 lbs
  • 1/2 tsp thyme
  • 1/2 tsp onion or garlic powder
  • 1/4 tsp salt
  • Filling:
  • 3 cups mushrooms, sliced
  • 1 medium onion, finely chopped
  • 5 garlic cloves, crushed
  • 2 cups kale, chopped & packed (I used 1 bunch of Lacinato kale)
  • 2 large eggs
  • 1 cup egg whites
  • 1 cup (4 oz) any cheese, shredded (I used 3 cheese blend)
  • 1 cup cottage cheese
  • 2 tsp onion or garlic powder
  • 1 + 1/2 tsp dried thyme, divided
  • 1/2 tsp salt, divided
  • 3/4 tsp freshly ground black pepper, divided
  • Cooking spray (I use Misto)


  1. Preheat oven to 400 degrees F. Cut squash in half and place face side down on a baking sheet lined with parchment paper or foil. Bake for 30 minutes, remove from the oven and set aside to cool until safe to handle.
  2. In the meanwhile, preheat large skillet on high heat and spray with cooking spray. Add mushrooms and saute for 5 minutes or until golden brown, stirring occasionally. Transfer to a medium bowl. Return skillet to medium-high heat and spray with cooking spray. Add onion and garlic and cook for 2 minutes, stirring frequently. Add kale, 1/2 tsp thyme, 1/4 tsp salt and 1/4 tsp black pepper and saute until kale is wilted. Transfer to a bowl with mushrooms and set aside.
  3. To make the crust, seed spaghetti squash and separate flesh into strands using a fork. Add to a medium bowl along with thyme, onion/garlic powder and salt, and mix to combine. Transfer to a deep pie dish and press evenly on the bottom and sides using your hands. Set aside.
  4. In a large bowl, combine eggs with egg whites and whisk for 30 seconds. Add cheese, cottage cheese, previously cooked mushrooms and kale, 2 tsp onion/garlic powder, 1 tsp thyme, 1/4 tsp salt and 1/2 tsp black pepper and mix to combine. Pour into prepared crust and flatten with spatula to make sure all vegetables are dunk in the liquid.
  5. Bake in 400 degrees F oven for 50 mins or until the knife inserted comes out clean. Let quiche cool down for at least 30 minutes. Cut into 8 slices and serve hot or cold.
  6. Storage Instructions: Refrigerate covered for up to 3 - 4 days. Do not freeze.

Nutritional Info

Servings Per Recipe: 8

Amount Per Serving = 1 slice:
Calories: 170.1
Total Fat: 6.4 g
Cholesterol: 61.5 mg
Sodium: 498.4 mg
Total Carbs: 14.5 g
Dietary Fiber: 3.3 g
Protein: 14.0 g
WW Points+: 4

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  1. Iwona

    I made this for diner last night. It came out fantastic. Very filling. I am a huge fan of your blog.

  2. Kathy

    This looks so good, can’t wait to try it this weekend, what type of mushrooms did you use?

    • Olena

      I used brown mushrooms because that’s what I had. White would work perfectly.:) Let me know how you like it.:)

  3. LauraD

    I made this for dinner tonight. Wow. Spaghetti squash makes an amazing quiche crust; it was almost like crispy hashbrowns. Such a great and healthy dish

    • Olena

      Yes, it is wonderful indeed. Cauliflower, zucchini and spaghetti squash are my top veggies.:) That’s not to mention leafy greens. Glad you liked it, I love this quiche too!

  4. Olga G.

    This is in the oven right now. My kitchen smells amazing! I can’t wait to try it!

    • Olena

      I hope you liked it and let cool before slicing.:) I love spaghetti squash. It really tastes like spaghetti to me.

  5. Cheryl

    I made this this evening and wound up having to cook twice as long and it’s still not set in the middle. The edges are burnt and the middle uncooked and definitely followed the recipe exactly. Very disappointed and we wound up having leftovers instead ;-(

    • Olena

      Sorry to hear about that, Cheryl! Ugh, that sucks. I can only suspect the oven T being off because I and other readers made this quiche numerous times following the recipe without any problems. I once read online how to check your real oven T. Maybe that will help. Baking twice as long definitely would burn the quiche’s edges.

  6. Anh

    Hello Olena. I overcooked the spaghetti squash yesterday and stumbled on to your recipe. What perfect timing! It looks and smells wonderful but not cool yet so I have to wait for a taste. My daughter is so impressed, “Wow, so gluten free”!
    BTW, couldn’t find any kale so I used a bunch of spinach and it looks good.
    Thank you for sharing.

    • Olena

      LOL, I know. Everyone wants everything gluten free these days, especially young people. Spinach or kale – doesn’t matter.

  7. Kim

    What temp and how long do you reheat this at? In oven now but having later. Looking good!

  8. Nicola

    I live in the uk and find it very hard to get spaghetti squash, could I use another type of squash and just mash it to make the ‘crust’?

  9. Ally

    This was amazing!! Thanks so much for the recipe – definitely worth the time it takes to prepare.

  10. trish

    Made this and it was great! We omitted the thyme because we are not fans of it!

  11. Heather

    Can not wait to try tonight for dinner! Told hubby about it last week and he has been wanting it ever since! We are going to add some crab to it as well.

    • Olena

      Oh, fresh crab would be nice. Is that what you are doing? I do not like canned variety because of preservatives they add – has medicinal taste for me. Enjoy!

  12. Rebecca

    Hi, if I just wanted to use all eggs and no egg whites how many eggs should I use? Thanks



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