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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

Disclaimer: the grams I’ve listed manually after each ingredient are accurate for a single recipe, but they will not multiply if you choose the 2x or 3x option. Please make sure and multiply on your own!

Ingredients

  • 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

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 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.

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 1/2 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.

Nutrition

Serving: 265gFiber: 3.5gCalories: 243kcalFat: 7.2gProtein: 28.6gCarbohydrates: 15.9g
Keywords bake, breakfast, casserole, egg, egg white, frittata, ground turkey, mushroom, one dish, quiche, spaghetti squash

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