Holidays · Midday meals · What's for dinner?

Spaghetti Squash Bird’s Nest


eggs on bowl
Photo by Jonathan Miksanek on

Have been the subject of controversy in the past but current research has shown that eaten in moderation, can be beneficial to a healthy diet. They are a little power house of nutrients regardless of the dietary cholesterol they contain as they don’t affect your blood cholesterol as much as saturated or trans fats do. As explained in this study. Although people with diabetes may need to be careful and follow the advice of their physician.  If you enjoy eggs, and more importantly your body enjoys eggs meaning: they agree with you in that they do not cause stomach upset or gas or allergic reactions then, why not? They contain a great source of protein and omega-3s, vitamins A, D, B-12, B-6, Choline (benefiting brain development), lutein and zeaxanthin (benefiting eye health).  They are great to bring for a snack or a quick lunch option.

What kind of eggs should you buy? If you are looking for the best nutrient content then that will depend on the feed the hens are given. Do you want soy-free feed, or a vegetarian fed hen? (Chickens are omnivores) Omega 3 feed, free range, anti-biotic free, organic? As well, look to the source of the farm you are buying from. How do they treat their hens? Do you even know? A stressed or diseased animal will not produce the best eggs. Make friends with a farmer and ask these questions or if that is not possible read the nutrition label and question the claims they put on the carton.

Does the colour of the egg make a difference? The colour of the egg depends on the breed of hen so it doesn’t mean that the nutrients are better.

brown hen near white egg on nest
Photo by Alison Burrell on

As with anything moderation is key. So what is moderation? 6-7 per week, or 1 per day. This recipe is for 6 people so feel free to adjust depending on the amount of people being served as it doesn’t keep, it’s best fresh. If you’d like you could make the spaghetti squash ahead of time and then bake the nest when you’re ready to eat.

Spaghetti Squash Bird's Nest

  • Servings: 6
  • Print


  • 2 small spaghetti squash
  • 8 eggs
  • 1 tbsp curry powder
  • 1 tbsp arrowroot or tapioca starch
  • 1 tsp dried oregano
  • salt & pepper
  • 1 tsp coconut oil
  • 1/2 cup pepitas
  • 1 bunch of spinach or lettuce


  1. Preheat the oven to 425°F/220°C. Cut the spaghetti squash in half, remove the seeds and spray or brush with coconut oil. Place cut side down on baking sheet and bake for about 30 minutes or until tender and squash strands pull apart like spaghetti. Cool for about 10 minutes or until cool enough to handle.
  2. In a mixing bowl add 2 eggs, curry powder, arrowroot starch, oregano, salt and pepper. Whisk until fluffy.
  3. Using a fork scrape the spaghetti strands into the bowl then mix it up.
  4. On a baking sheet, evenly divide the squash mixture into 6 nests, forming an indentation in the centre. Crack an egg into each nest and bake for about 10-15 minutes or until the egg is cooked.
  5. Serve over chopped spinach or lettuce with your favourite salad dressing and sprinkle with toasted pepitas.
  6. Enjoy life in the pink!



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