Sausage Quinoa Spaghetti Squash Egg Muffins

This Sausage Quinoa Spaghetti Squash Egg Muffins recipe is an on point paleo breakfast.

Having my dominant hand and wrist in a cast for over a month now has severely limited me in the kitchen – a lot more than I thought it would. But, this recipe kept rattling around in my mind, so I had to go figure out how to do it, and it came out just perfect!

If  I can make this with one (non-dominant) hand, think how easy it will be for you! Besides, I still have all these Crossfit appetites to feed around here, don’t you?


1 cup spaghetti squash, cooked

1 cup sausage, cooked and crumbled

1 cup cooked quinoa ( I used red quinoa)

5 eggs

1 tsp Garlic Gold nuggets (or 1 clove fresh garlic)

1/2 tsp basil

1/2 tsp smoked sea salt (use a great one like Salt Traders)

freshly ground black pepper, to taste

Because of my wrist I wasn’t able to cut the spaghetti squash in half – that’s a tricky job on a good day!   SO, I roasted it WHOLE at 375 degrees for almost an hour and it worked perfectly – it just took a little longer.

While the spaghetti squash was in the oven,  I browned 1 lb of local farm-fresh sausage in a skillet, and measured out 1 cup for the recipe. I put it into a mixing bowl. (I put the rest of the sausage into the fridge for later meal prep)

Next, I cooked 1/2 cup red quinoa in 1 cup water according to the quinoa directions. (Most quinoa is a 1 to 2 ratio with quinoa and water, or bone broth)  Boil, then turn it down to low for 20 minutes) I put this into the mixing bowl.

I added 1 cup of the spaghetti squash when it was done, getting it out with a fork and saving the remainder for later food prep.

I added the 5 eggs, garlic, basil, salt, and pepper and stirred the mixture.

I rubbed my muffin pan with coconut oil.

I added a scant 1/4 cup of the mixture to each muffin well. The recipe makes 12 muffins, so when you think about your macros, think about if you are going to eat 1, 2, or even 3 at a time. #getmacroed


I baked them in a 350 degree oven for 25-30 minutes.  They are going to be on the meal prep rotation often since they make a delicious grab-n-go paleo breakfast! I just put them two at a time into sandwich bags and store in the fridge.

8 Ingredients

  • 2 container (4 oz ea.), Italian Sausage Crumbles
  • 1 cup, Spaghetti Squash
  • 1 tsp, Garlic Gold Nuggets
  • 0.50 tsp(s), Basil, fresh
  • 0.50 tsp., Smoked Sea Salt
  • 1 ounce, Salt and Freshly Ground Black Pepper
  • 1 cup, Red Quinoa (1 Cup Cooked)
  • 6 large, Egg
Nutrition Facts
Servings 6.0
Amount Per Serving
calories 277
% Daily Value *
Total Fat 19 g 29 %
Saturated Fat 6 g 29 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 209 mg 70 %
Sodium 644 mg 27 %
Potassium 200 mg 6 %
Total Carbohydrate 14 g 5 %
Dietary Fiber 2 g 6 %
Sugars 1 g
Protein 13 g 27 %
Vitamin A 6 %
Vitamin C 5 %
Calcium 6 %
Iron 10 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.



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