Acorn squash rings make the perfect container for baked eggs in a hole. This is a delicious way to enjoy roasted acorn squash for breakfast.
Total carbs 12g, net carbs 10g
Acorn squash is good for you, but many recipes call for butter, sugar and maple syrup, which makes it out of reach for carb counters. Lighten up! Here's a way to eat acorn squash as a healthy carb choice.
Ingredients you'll need
acorn squash and seeds
Acorn squash is a sweeter and tastier version of a pumpkin. You can eat it like a pumpkin.
Is acorn squash healthy? A cup of acorn squash has only 15g of total carbs. That same cup of squash also contains fiber along with vitamins A and C making it a healthy choice.
The entire squash is edible except for the woody stem. You can eat the flesh, skin and seeds. Throw away the pulp.
The seeds are edible, just like pumpkin seeds (pepitas). Garnish the dish with toasted acorn squash seeds to add crunch. Add flavor by tossing the seeds with your favorite spices, like cinnamon, chili powder and garlic before roasting. Or try a squirt of lime juice.
Use large eggs. I recommend sticking to one egg per ring, but if you have room you can add a second egg.
You'll need enough oil to coat the squash and seeds for roasting, plus a little extra for baking the eggs.
season with salt and pepper
Equipment you'll need
a baking sheet and a sharp kitchen knife
How to prep acorn squash and seeds for roasting
How to cut acorn squash rings
- Slice the top and bottom off of an acorn squash.
- Slice the squash in half crosswise.
- Use a spoon to scoop out the seeds and pulp and set aside for toasting.
- Slice each section crosswise to get 4 rings.
How to roast pumpkin seeds
- Separate the seeds from the pulp and discard the pulp.
- Toss with salt and pepper. Add your favorite seasonings if you wish.
- Spread on an oiled baking sheet and toast in a 375°F oven for 20-30 minutes.
You can roast the squash ahead of time. Keep roasted acorn squash in a covered container in the fridge until ready to eat. When you are ready to make eggs in a hole, preheat the squash rings in the oven before cracking eggs into them for baking. You can make individual servings or make a batch for your family and friends.
Feel free to season this dish with your favorite herbs and spices. I like a combination of cumin, smoked ancho chili powder and coriander. Southwestern spices pair well with the warm, sweet flavors of acorn squash and eggs. Cinnamon is also great with acorn squash. They are also good plain with a pinch of salt and fresh black pepper.
Frequently asked questions
Yes I do. It is delicious cooked. The entire squash is edible except for the woody stem. You can eat the flesh, skin and seeds.
Pumpkins seeds are a good source of zinc, omega-3 and omega-6 fatty acids.
Acorn squash rings make the perfect container for baked eggs in a hole. This is a delicious way to enjoy sweet roasted acorn squash for breakfast.
- 1 acorn squash (4 inches in diameter)
- 4 large eggs
- 1 tablespoon extra virgin olive oil
- ¼ teaspoons black pepper
- ¼ teaspoons salt
- Preheat oven to 375°F.
- Slice the top and bottom off of an acorn squash. Then slice the squash in half crosswise. Slice each section crosswise to get 4 rings.
- Use a spoon to scoop out the seeds and pulp. Separate the seeds from the pulp and discard the pulp.
- Oil a sheet pan and lay out squash rings. Scatter seeds around the rings, leaving the centers empty for eggs later. Coat each ring with oil and season with salt and pepper.
- Bake for 20-30 minutes or until fork tender.
- Crack an egg into each ring and broil 2-5 minutes until the whites set, but the yolks are still soft. I like mine runny so I will broil them until the whites turn opaque. You can cook the eggs a minute longer with the oven turned off.
Season this dish with your favorite herbs and spices.
Be careful not to overcook eggs!
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Bake
- Cuisine: American
Keywords: baked acorn squash eggs in a hole low-carb breakfast