Making Spaghetti Squash Breakfast with avocado and egg in under 1 hour is only made better with the addition of zesty salsa and organic ketchup on top. Pack all the goodness into your day in one single serving!

If you love spaghetti squash recipes, try Tex Mex spaghetti squash boats or chicken alfredo spaghetti squash.

Spaghetti squash as bowls filled with cooked spaghetti squash egg and avocado with drizzle of ketchup.

Healthy and lazy are kind of an oxymoron but when it comes to easy, healthy egg recipes like this spaghetti squash breakfast with avocado and egg, I just call it good sense!

Having a healthy weeknight dinner or protein filled breakfast is as easy as cutting spaghetti squash, fluffing it with a fork, dicing an avocado, and cracking the egg. Then it bakes in just enough time to work out, play with your kids, or catch up on a show!

This beauty of a low carb recipe delivers fork tender squash boats with avocado, a baked egg, and salsa finished off with a drizzle of organic ketchup in under 1 hour!


A short list of ingredients that delivers a ton of flavor!

  • Small squash: Great for individual servings. Sure, it’s a winter squash but this recipe is perfect for summer too!
  • Salsa: A zesty, tomato flavor with loads of herbs for a refreshing flavor.
  • Avocado: Want to learn how to cut an avocado properly? I got you! You’ll want one creamy but not overly ripe.
  • Large eggs: Have one egg for each boat. You’ll love avocado and egg nestled in some spaghetti-like veggies.
  • Ketchup: A tablespoon of organic ketchup is only 15 calories and 150 mg of sodium. That’s why I skipped the salt in this recipe. I use it sparingly, just like in turkey meatloaf recipe, but trust me, use it!

How to pick a good spaghetti squash. It should have a smooth bright yellow outer shell. No brown spots, or soft indents. A firm dry stem on the end, and will be heavy to lift.

How to Cook Spaghetti Squash for Breakfast

Oven roasted spaghetti squash tastes amazing! Save time and even make spaghetti squash in Instant Pot in 15 minutes or cooking spaghetti squash in air fryer takes only 30 minutes.

For this recipe we’re roasting it at first, getting it all kinds of tender and stringy. Then we load it up and bake it. It’s scrumptious!

Making the Spaghetti Squash Breakfast

Preheat the oven to 400 degrees F. Grab your squash and set it on a flat surface. Cut spaghetti squash in half lengthwise and scoop out the seeds.

Line a baking sheet with parchment paper. Grab the two halves of the squash and place them both face down. Bake for 30 minutes and then let them cool out of the oven for 15 minutes.

Turn up the oven to 425 degrees and start fluffing the strands, pulling them apart as you go. Leave them in the boat shells!

Mix in the salsa tossing the strings around. Top with the diced avocado and finish it off with a cracked egg on top!

Place the spaghetti squash breakfast with avocado and egg back into the oven. Bake for 20-22 minutes until the egg whites are fully cooked.

Enjoy every bite served hot, drizzled with ketchup!

How do you like your eggs? I make mine with a runny yolk because I like poached eggs. If you love hard boiled eggs, sink it further into the squash, don’t just rest it on top.


Is this spaghetti squash breakfast recipe healthy?

Squash provides tons of fiber, vitamin B6 & C, potassium, avocado is healthy fat and eggs provide Omega 3s and protein. This squash and eggs breakfast bake is vegetarian and naturally gluten free!

Why is my spaghetti squash watery?

This can happen if you overcook your spaghetti squash! This also tends to happen when you cook a whole squash without slicing it first. The steam has nowhere to go but back into the strands.

What other toppings would be great on spaghetti squash breakfast bowl?

Swap the ketchup for sriracha, spicy mayo, or Buffalo sauce. Crumble some blue cheese, cheddar cheese, or swiss cheese on top!

Close up of spaghetti squash as bowls filled with cooked spaghetti squash egg and avocado with cilantro garnish and drizzle of ketchup with a fork.

More Healthy Recipes to Try

spaghetti squash halves filled with egg and drizzled with ketchup on serving plate

Spaghetti Squash Breakfast with Avocado and Egg

Making Spaghetti Squash Breakfast with avocado and egg in under 1 hour is only made better with the addition of zesty salsa and organic ketchup on top. Pack all the goodness into your day in one single serving!
4.84 from 6 votes
Servings 2 servings
Calories 417
Prep Time 5 minutes
Cook Time 50 minutes
Total Time 55 minutes



  • 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. 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.


  • Store: Refrigerate covered for up to 1 day.
  • Baking at high temperatures is key to tender squash with perfectly cooked egg.
  • Underdone squash: If your spaghetti strands aren’t loose and come apart easily, they may need a few more minutes in the oven.
  • Cracking the egg: If you’re nervous about cracking an egg over your spaghetti squash breakfast, crack it into a bowl first. Then, you can remove the shells first, then carefully pour the egg overtop the squash.
  • Jazz it up: Try sprinkling some everything bagel seasoning, salt, pepper, garlic powder, chili powder, or smoked paprika to start!


Serving: 1shell | Calories: 417kcal | Carbohydrates: 53g | Protein: 12g | Fat: 22g | Saturated Fat: 4g | Cholesterol: 164mg | Sodium: 677mg | Fiber: 15g | Sugar: 22g
Course: Dinner
Cuisine: American Ukrainian
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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  1. Question: So, it says one shell is 383 calories – but serves two. So, a person would only be getting 1/2 an egg and 1/4 avocado if they shared the shell? And to eat the whole thing would be a dinner with almost 800 calories.
    Am I reading this correctly?

    Thank you!

  2. 5 stars
    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!

  3. 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 🙂

    1. 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.

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

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

4.84 from 6 votes

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