Butternut Squash Noodle Egg Nests


Eggs nested in butternut squash noodles are a healthy, quick, fun, and satisfying meal that is gluten-free and keto-friendly.

Butternut Squash Noodle Egg Nests | Local Food Rocks

We may be stuck inside a bit more than usual, but Spring is happening all around us. Trees are budding, daffodils are blooming, and the birds are flittering about building nests. And, that’s where the inspiration sprang up for this recipe.

These butternut squash noodle “nests” are easy, fun to make, super healthy, and delicious!

Before I get to the recipe, let me just say I hope you all are staying home and staying safe.  The world feels a bit surreal right now, it’s still hard to believe. Renato and I have been taking comfort in simple things like being able to work from home, still having work to do, enjoying nature and near-daily walks around our neighborhood, adjusting to our feline coworkers, and of course, cooking.  Our day job is still pretty busy, so I haven’t had much extra time to create and post recipes for you all. However, if you follow me on social media, which I hope you do, (FB: LocalFoodRocks and Insta: LocalFoodRocksCT ) then you know my lack of formal posts here, does not mean I haven’t been busy in the kitchen. I’m simply embracing the moment figuring out meals on the fly, then taking a quick snap to share on social media right then and there. No-fuss. No recipe testing. Just “here’s my food” and hope it draws out a little conversation and inspiration.

Okay, enough coronavirus talk. Back to fun and delicious eats.

Butternut squash is loaded with vitamin A, vitamin C, and other important vitamins and minerals. It’s high in antioxidants and is a good source of fiber and healthy carbs. It’s a great substitute if you’re trying to eat less refined carbs like bread and pasta. You can make your butternut squash noodles with a spiralizer or you can simply buy the ones premade in the produce section at the grocery store. I make my own since a whole butternut squash has a long shelf life, which is perfect for the current stay-at-home situation.

Butternut Squash Noodle Egg Nests | Local Food Rocks

This meal is gluten-free and keto-friendly. If you eliminate the cheese it is then paleo and whole30 friendly too. You do you. Once you know the method, the seasoning and toppings are all about what you like and what fits your diet best.

Butternut Squash Noodle Egg Nests

Eggs nested in butternut squash noodles is a healthy, quick, fun and satisfying meal that is gluten-free and keto-friendly.
Servings 4 servings


  • 2 tablespoons butter
  • 1 tablespoon olive oil
  • 4 cups spiralized butternut squash
  • 1 teaspoon chili powder
  • Salt and pepper to taste
  • 4 eggs
  • 4 teaspoons fresh grated cheddar
  • 1 teaspoon minced cilantro
  • Hot sauce optional


  • Heat butter and olive oil in a large pan over medium heat. Add spiralized butternut squash. Season with chili powder, salt, and pepper. Cook until noodles are soft, yet still retain their shape, approximately 8 minutes.
  • Using tongs, create four piles of noodles in the pan and make small divots in the center of each one. Crack an egg slowly into each of the divots. Since the skillet is hot, the eggs should start cooking immediately upon contact. Let them cook for about 3 – 5 minutes until the egg is cooked to the way you like it. You can cover the pan if you want the yolk to cook through a little bit more.
  • Transfer each nest onto a plate, and garnish with a sprinkle of cheddar cheese and cilantro.
  • Season with salt, black pepper, and a dash of hot sauce. Serve immediately.
Calories: 183kcal


Calories: 183kcal | Carbohydrates: 17g | Protein: 8g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 170mg | Sodium: 115mg | Potassium: 578mg | Fiber: 3g | Sugar: 4g | Vitamin A: 15331IU | Vitamin C: 29mg | Calcium: 138mg | Iron: 2mg

Photos by Renato Ghio

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