Turkey Mushroom Spaghetti Squash Quiche

This Turkey Mushroom Spaghetti Squash Quiche with Sun-Dried Tomatoes is light enough for a staple, meal-prepped breakfast, but fancy enough to serve at a brunch party! 

About This Recipe

Sometimes you’ve got leftover cooked ground turkey hanging out in the fridge just waiting to become something delicious, like this Turkey Mushroom Spaghetti Squash Quiche. It’s a light, satisfying, and totally meal-prep-friendly option that works just as well for breakfast as it does for dinner (because let’s be honest, there are no rules here).

Using pre-cooked ground turkey, frozen diced onion, and pre-sliced mushrooms keeps things incredibly simple. I even tested cooking the spaghetti squash in the microwave to see just how easy this could be, and it worked like a charm. Minimal prep, minimal effort, maximum payoff. You can also cook the spaghetti squash in the oven if you prefer!

Now, if you’re a quiche purist (or know someone who is), this version might raise a few eyebrows. There’s no heavy cream, no whole milk, no buttery crust, and definitely not more cheese than egg. It’s a lighter spin on the classic, but still packed with flavor and texture.

And while I fully support the rich, traditional version, I’m also very into being able to eat half the pan and feel amazing afterward. That’s a win in my book.

For more lightened-up breakfast options, be sure to also check out my Ham and Veggie Frittata , Spring Frittata , Garden Veggie Quiche for One, Egg White Veggie Mini Quiche, or Chipotle Egg White Toasts.

Ingredients and Substitutions

• Veggies: Mushrooms, diced onions, kale, and already cooked spaghetti squash. Feel free to use spinach or even arugula in place of the kale. But I love the sturdiness of kale (not baby kale!) in this.
• Meat: I used cooked 93/7 ground turkey, already seasoned with salt, pepper, and garlic (or whatever you have on hand!
• Sun-dried tomatoes: I get the dry-packed bag from Trader Joe’s. Just watch out for oil-packed options if you don’t want the added fat. Although, of course, they’re delicious!
• Cheese: A little does the trick for this, but feel free to go crazy if you’re not concerned with it. Full-fat mozzarella and parmesan on top. I tested with lite mozzarella, and it’s great too! But only saves you about 1 fat and 1 protein per serving. Meh. Let’s live on the edge.
• Eggs: Well, just one, plus lots of whites to keep fats low. But again, if that’s not your thing, GO for all eggs! You can substitute 9 more eggs for the whites. Or about 1 egg per 50 grams of whites if you’d like!
• Spices: Nothing fancy, just some salt and pepper, garlic, Italian seasoning, and FENNEL! Some of us hate fennel. I get it. I get you. I used to be one of you. But I am shocked to be a convert. WHEN it’s just right. Sprinkling this little bit of fennel over the ground turkey just gives it that little bit of sausage flavor and really DOES it for me. You’ve got to tell me if your’e in.

Dietary Adaptations

DF: Use plant-based cheese (or just skip it).

How To Make

1. Heat a cast-iron or other oven-safe skillet over medium-high heat with a mist of olive oil spray.  Add onions and mushrooms, sprinkle with a pinch of salt, and cook for about 5 minutes until soft.
2. Add already seasoned, cooked ground turkey, garlic, and fennel.  Cook for another minute until the garlic is fragrant, but not burned!
3. To the pan, add kale with two big pinches of course salt and a little pepper. Let the kale cook down for a few minutes. Add in already cooked spaghetti squash strands, and combine everything well.  Stir in chopped sun-dried tomatoes.
4. In a small bowl, whisk together one whole egg, a carton of liquid egg whites, Italian seasoning and a pinch of salt and pepper. Pour over veggie/turkey mixture and turn off heat. Lift the veggie/turkey mixture a bit to let the eggs slide in there. Smooth the top and sprinkle with cheeses.
5. Bake at 350 °F for 25 minutes. Then broil for 5 minutes until the top is set.

For More Delicious Recipes

• Egg White Wrap with Sun Dried Tomatoes, Feta, and Arugula
• Garden Veggie Quiche for One
• Chipotle Egg White Toasts
• Egg White Cups
• Tomato Basil Egg White Toasts
• Spring Frittata 
• Ham and Veggie Frittata 

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Turkey Mushroom Spaghetti Squash Quiche

This Turkey Mushroom Spaghetti Squash Quiche with Sun-Dried Tomatoes is light enough for a staple, meal-prepped breakfast, but fancy enough to serve at a brunch party! 

Print Pin Rate

2 from 1 vote

Author Lillie

Course Breakfast, dinner

Cuisine American

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Total Time 50 minutes minutes

Servings 4 servings

Calories 243 kcal

Ingredients

• 1 heaping cup of onion diced, fresh or frozen (135g)
• 8 oz bag of sliced mushrooms 230g
• 1 cup cooked 93/7 ground turkey 130g – already seasoned with salt, pepper, and garlic (or whatever you have on hand! See notes for a loose recipe)
• 1 clove garlic minced (I use Dorot frozen cubes)
• 1 pinch crushed fennel It’s key to adding the sausage flavor!
• Two big handfuls of kale chopped, with thick stems removed (100g)
• 2 pinch salt
• 2 cups cooked* spaghetti squash already pulled into strings (260g)
• 4 Tbsp. sun-dried tomatoes not packed in oil, chopped a bit smaller (30g)
• 1 whole egg
• 1 whole carton egg whites 450g
• 1 tsp. Italian seasoning
• 1 oz shredded mozzarella 28g
• 1/2 oz grated parmesan 14g

Instructions

• Heat a cast-iron or other oven-safe skillet over medium-high heat with a mist of olive oil spray. Add onions and mushrooms, sprinkle with a pinch of salt, and cook for about 5 minutes until soft.
• Add already seasoned, cooked ground turkey, garlic, and fennel. Cook for another minute until the garlic is fragrant, but not burned!
• To the pan, add kale with two big pinches of coarse salt and a little pepper. Let the kale cook down for a few minutes. Add in already cooked spaghetti squash strands, and combine everything well. Stir in chopped sun-dried tomatoes.
• In a small bowl, whisk together one whole egg, a carton of liquid egg whites, Italian seasoning and a pinch of salt and pepper. Pour over veggie/turkey mixture and turn off heat. Lift the veggie/turkey mixture a bit to let the eggs slide in there. Smooth the top and sprinkle with cheeses.
• Bake at 350℉ for 25 minutes. Then broil for 5 minutes until the top is set.

Notes

1. For basic, versatile ground turkey, I do about 750 g of 93/7 ground turkey (one container of the Foster Farms from Costco) with 2 tsp salt, 1 tsp garlic powder, and ½ tsp pepper. Cook in a skillet at medium-high heat, breaking it up as you go until it’s cooked through. Taste and add more seasoning to taste.
2. Mine made 1059 g of quiche. 1/4th of that would be 265 g, at 231cal, 15.9c/7.2f/28.6p.  If you use low-fat mozzarella instead of full-fat, it only saves you about 1 fat and 1 protein per serving.
3. Search MFP “Lillie Eats and Tells Turkey Mushroom Spaghetti Squash Quiche”.

Nutrition

Serving: 265gCalories: 243kcalCarbohydrates: 15.9gProtein: 28.6gFat: 7.2gFiber: 3.5g

Keywords bake, breakfast, casserole, egg, egg white, frittata, ground turkey, mushroom, one dish, quiche, spaghetti squash

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