Sometimes we’ve got leftover, cooked ground turkey lying around and it’s just begging to anchor something delicious like this Turkey Mushroom Spaghetti Squash Quiche! Such a yummy and LIGHT meal-prepped breakfast option for the week. Or dinner. I don’t discriminate.

By using already cooked ground turkey, frozen diced onion, and pre-sliced mushrooms. This felt like such a breeze! I even cooked my Spaghetti Squash in the microwave to test out just how simple the prep could be. Worked like a charm. So trust me. This one’s easy!

What You’ll Need

  • Veggies: mushrooms, diced onions, kale, and already cooked spaghetti squash
  • Meat: cooked ground turkey, simply seasoned.
  • 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! Fat is delicioussssssss duh.
  • (Speaking of fat) 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. 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.

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.

And then you can always throw arugula on your plate like I do because green-less plates make me sad. Also this small portion makes me kind of sad, but don’t be fooled! This was just a snack slice. A serving is a whole 1/4th of this pan, 265 g and the macros are killer!

If you are the Quiche police, or know anyone who is, I’m sure I’m breaking the rules even using the name on such a lightened up dish. This is not filled with cream or whole milk. It’s not more cheese than egg. And it’s certainly not poured into a flakey, buttery crust.

I can get behind ALL OF THOSE THINGS. But I can also get behind eating half the pan and feeling great. SO INTO THAT.

Turkey mushroom Spaghetti Squash Quiche with sun-dried tomatoes

Light enough for a staple, meal-prepped breakfast, but fancy enough to serve at a brunch party! 
Author Lillie
Course Skillet
Cuisine breakfast
Prep Time 20 minutes
Cook Time 30 minutes
Servings 4
Calories 243 kcal


  • 1 heaping cup of onion diced–fresh or frozen (135 g)
  • 8 oz bag of sliced mushrooms 230 g
  • 1 cup cooked 93/7 ground turkey 130 g – 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 (100 g)
  • 2 pinch salt
  • 2 cups cooked* spaghetti squash already pulled into strings (260 g)
  • 4 tbs sun-dried tomatoes not packed in oil, chopped a bit smaller (30 g)
  • 1 whole egg
  • 1 whole carton egg whites 450 g
  • 1 tsp Italian seasoning
  • 1 oz 28g shredded mozzarella
  • 1/2 oz 14g grated parmesan


  • 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 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.
  • 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.


  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. To log this in My Fitness Pal, search under “all” while in your diary for “Lillie Eats and Tells Turkey Mushroom Spaghetti Squash Quiche”.  You can select as many grams as you’d like to eat. But below are the macros for 265 grams.


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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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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  1. When you say 1 whole carton of egg whites- do you mean the small or large carton? Or approximately how many eggs? Thank you!

    1. It’s a 450 g carton or 1 lb! Whichever is the smaller one. I’ve never used whole eggs, probably 10-12 eggs!