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Asparagus, Mushroom, and Goat Cheese Quiche with Spaghetti Squash Crust

Sara Tane
Active time 25 mins
Total time 45 mins

Serves 8

Quiche is the ultimate make-ahead breakfast solution. Quickly sauté your favorite veggies and mix them with eggs for an easy baked dish that requires little effort. While extremely delicious, store-bought crusts can pack more calories and fat than they’re worth. In this recipe, we traded out a buttery, flaky crust for a gluten-free crust made of low-carb spaghetti squash. With egg whites and mozzarella cheese binding the squash together for a crust that can support a quiche, this healthy swap is a no-brainer.


  • 1 medium spaghetti squash
  • 1/2 cup shredded part-skim mozzarella cheese
  • 2 egg whites
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon oregano
  • 2 tablespoons extra virgin olive oil
  • 1/2 medium yellow onion, chopped
  • 1 large garlic clove, minced
  • 1 cup white mushrooms, sliced
  • 10 aspargus stalks, cut in thirds
  • 8 large eggs
  • 1/2 teaspoon freshly ground black pepper
  • 4 ounce goat cheese
  • Cooking spray

Nutrition Information

  • calories 274
  • fat 18
  • satfat 6 g
  • monofat 6.2 g
  • polyfat 2.9 g
  • protein 15 g
  • carbohydrate 10 g
  • fiber 2 g
  • sugars 4 g
  • cholesterol 203
  • iron 2 mg
  • sodium 525 mg
  • calcium 181 mg

How to Make It

  1. Using a fork, poke a spaghetti squash several times. Microwave for 10 minutes on high, flipping half-way through.
  2. Cut squash in half, and remove seeds. Using a fork, gently scrape the flesh. Remove the “spaghetti strands,” and place them in a bowl. Let cool 10 minutes.
  3. Preheat oven to 400°F.
  4. Place spaghetti squash in the center of a clean dish towel or several layers of paper towels. Wrap with towel. Wring out any excess liquid until the towel no longer drips. Place squash back in bowl.
  5. Add ½ teaspoon salt, egg whites, and mozzarellas. Combine with hands.
  6. In a 9-inch glass pie pan sprayed with cooking spray, spread squash mixture evenly over the bottom. Using fingers to press the mixture up the sides, form a “crust.”
  7. Bake crust for 15 minutes, or until golden brown. Remove from oven, and let cool.
  8. In a medium skillet over medium-high heat, sauté oil, onions, garlic, mushrooms, and asparagus until slightly tender, about 5 minutes.
  9. In a large bowl, whisk 8 eggs. Add cooked veggies, black pepper, and goat cheese. Add ½ teaspoon salt. Pour egg mixture into squash crust, and cook for an additional 12-15 minutes. Remove from oven and serve immediately, or keep refrigerated and consume within 3-5 days.