by Olena

Spaghetti Squash Quiche with Kale and Mushrooms

Olena's image
Olena Osipov
5 from 13 votes

Spaghetti Squash Quiche with Kale and Mushrooms

Spaghetti squash is a vegetable with a noodle like flesh and a sweet taste. It can easily replace pasta in a casserole (spaghetti squash casserole), make a low carb “noodle” boat (spaghetti squash boats Tex Mex) 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. 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. This combination will blow your mind!

Spaghetti Squash Quiche with Kale and Mushrooms

Besides swapping 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.

How to Make Spaghetti Squash Quiche

spaghetti squash cut in half; spaghetti squash in a bowl

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.

whisking eggs, salt and pepper in a bowl; kale and spinach on skillet

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 crust

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.

making Spaghetti Squash Quiche with Kale and Mushrooms

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 with Kale and Mushrooms

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 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.

slice of Spaghetti Squash Quiche with Kale and Mushrooms on a white plate

More Healthy Quiche Recipes to Try


Spaghetti Squash Quiche with Kale and Mushrooms

Spaghetti Squash Quiche with Kale and Mushrooms

Kale and Mushroom Spaghetti Squash Quiche Recipe is healthy and gluten free quiche with spaghetti squash crust. No flour and this quiche holds together.
5 from 13 votes
Print Save Rate
Prep Time: 10 minutes
Cook Time: 1 hour 20 minutes
Servings: 8 servings
Calories: 179kcal
Author: Olena Osipov



  • 1 medium spaghetti squash about 2.5 lbs
  • 1/2 tsp thyme
  • 1/2 tsp onion or garlic powder
  • 1/4 tsp salt


  • 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


  • 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.
  • 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.
  • 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.
  • 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. 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.

Store: Refrigerate covered for up to 3 - 4 days. Do not freeze.


    Serving: 1slice | Calories: 179kcal | Carbohydrates: 15g | Protein: 14g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 60mg | Sodium: 497mg | Potassium: 466mg | Fiber: 3g | Sugar: 6g | Vitamin A: 2056IU | Vitamin C: 25mg | Calcium: 194mg | Iron: 1mg
    Join today and start saving your favorite recipes

    Recipes and images are a copyright of It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.

    Did you try this recipe?

    Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. Show me what you are making!

    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    66 comments on “Spaghetti Squash Quiche with Kale and Mushrooms

    Our “happiness” software automatically deletes any comments of racial, politicial, religious or any offensive nature without publishing, so we can keep on happily cooking delicious recipes for you. For substitutions please refer to extensive recipe post and recipe card notes. If you don't see an answer, you are welcome to try your version and let us know how it went as recipes are posted only as tested. Comments may take up to 24-48 hours to reply. Please see our full comment policy.:).

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. 5 stars
      Loved this. Had a huge spaghetti squash and about 3 plus cups left over and it worked out very well in this recipe. I left out the extra shredded cheese, just used cottage cheese 2& which I love in recipes, and it was still great to us. Used spinach instead of kale this time as had that on hand. I liked the way the spaghetti squash with just seasoning on it made the crust part. 50 minutes it was perfect. Will make again. A favorite Thank you

    2. 5 stars
      Worth a second try. I was over generous with the kale and mushrooms so ended up having to add more egg. Deep dish is an understatement lol. I had to bake it in a casserole dish.

      I’m going to try it with spinach next time. I’m so lazy, I hate fussing with kale spines. Though the kale is hardy and gives the dish a great texture.

      I might blind-bake the crust on low for a bit or leave the cooked spaghetti squash to drain in a sieve to make it drier. My quiche was too wet. I had to bake it for 2+ hours to get rid of the water in the middle. I’m sure being so “deep-dish” added to the cook time. I was relieved my quiche wasn’t eggy or rubbery in spite of the long bake time. I did decrease the oven temperature to 350F for the last 45 minutes because I was worried about the burning the crust with the longer bake time.

      I love the spaghetti squash crust. Cool idea and it works.

    3. Could I use something else instead of Spaghetti Squash, i wish i liked it but probably the only vegetable i don’t

    4. This was great! The squash crust is soft but delicious. I didn’t add thyme at all. I used only one garlic clove minced and only 1/2 tsp garlic powder. Next time I will add only half as much salt – it’s very salty- and I am a salt lover. My husband and I ate the whole quiche for dinner.

    5. I find it hard to cut an uncooked spaghetti squash in half. Any suggestions? I usually cook it whole, let it cool, then cut it and scrape out the seeds.

      1. Hi Lee. Yes, it is absolutely nearly impossible. This is the only way I cut spaghetti squash: with a serrated bread knife while pounding on it with a meat tenderizer or basically a hammer. Slowly, it will cut through and voila. Also, bright yellow squash’s skin is harder than light yellow, if you have a choice at the store.

        1. I’ve also microwaved the spaghetti squash a bit before trying to cut it. Works well and safer. Look forward to trying the recipe!

      2. 5 stars
        I am currently making this as I am typing this, it was pretty easy, considering I am making spaghetti squash boats this week of planning as well. I had always had terrible luck with cutting squash, then I tried something new. I cut the skin on the squash, just slightly puncturing into the meat on where I want to cut. I stick that whole squash in the microwave 5-6 minutes. I let it cool for about 5 minutes and then cut into it. It is super easy and I was very happy with the result. I then roasted it according to recipe or taste. I had the worst luck with squash since my skin breaks out and peels really bad for days everytime I handle squash. Since then, I don’t have that nearly as much, or sometimes not at all. I hope this helps.

      3. Poke your squash several times with a sharp knife and microwave it for 5 to 8 minutes depending on size (medium/large). When you take it out it will slice like butter. Scoop it out, add your seasonings and fats, then roast flesh side down. Let it rest a moment before cutting because it does get hot.

    6. 5 stars
      Great tips on getting the seasoning right! It made all the difference. I used Gruyere with the cottage cheese and it was delicious. I was so surprised and now I’m miserably full! KEEPER!

    7. 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.

      1. 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!

      1. Try it with Daiya. it’s a vegan(i think) dairy free cheese. melts beautifully and is wonderful in cooking.

    8. 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. 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.

    10. 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 ;-(

      1. 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.

    11. 5 stars
      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

      1. 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!

        1. 5 stars
          I made this. First I squeeze out the excess water on the spaghetti squash and next time I am going to cook it in the pie pan to see if I can get it a little more crunchy. I also forgot to cook the kale but the edges that were above the egg line roasted and it looked like mushroom and bacon quiche when I pulled it out. It turned out so good! Thank you for a great recipe!

    The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

    This page may contain affiliate links. is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!