Spaghetti Squash Crustless Quiche (Low Carb + High Protein)

If you’re looking for a protein-packed, low-carb breakfast or brunch option, this spaghetti squash crustless quiche is a must-try! It’s light but filling, naturally gluten-free, and full of flavor thanks to creamy Greek yogurt, a touch of buffalo sauce, mozzarella cheese, and juicy grape tomatoes baked right on top. No crust needed – just tender strands of spaghetti squash baked right into the egg mixture. It’s a clever way to sneak in extra veggies and makes this quiche both nourishing and satisfying!

Spaghetti Squash Crustless Quiche (Low Carb + High Protein)

This crustless spaghetti squash quiche is everything I love about real food: nourishing, simple, and easy to make! I love making it on Sunday and slicing it up for quick meals throughout the week – it makes mornings that much easier!

Whether you’re prepping breakfast for the week, creating a brunch menu, or just want something cozy and veggie-packed, this quiche will become a go-to!

You’ll love it because lighter and more nourishing than traditional quiche. Instead of a buttery pie crust and heavy cream, it uses spaghetti squash and Greek yogurt to keep it lower in carbs while still creamy and satisfying.

You still get all the cozy, cheesy flavor-but with added veggies, more protein, and a meal that actually keeps you full without feeling heavy!

Why you’ll love this spaghetti squash quiche recipe

Protein-Packed & Balanced – Eggs + Greek yogurt + spaghetti squash = a winning combo of protein, fiber, and veggies to keep you full.

Low-Carb Friendly – This spaghetti squash crustless quiche is a delicious way to enjoy a low-carb, veggie-packed meal without a traditional pie crust. It’s a great option for breakfast, brunch, or even a light dinner, and can easily be customized with your favorite cheeses, vegetables, or proteins.

Meal Prep Ready – Bake once, slice it up, and enjoy for quick breakfasts or light lunches all week!

Family-Friendly – Even picky eaters love the cheesy, eggy texture with those sweet little bites of tomato. It has great flavor.

Simple ingredients you’ll need for spaghetti squash pie

Scroll down to view the full recipe card below for the full ingredients list, nutrition information, and step-by-step instructions.

• Eggs -The base of any quiche. Eggs provide structure, richness, and a great source of high-quality protein. For the best texture, use large eggs at room temperature so they blend smoothly into the egg mixture.
• Spaghetti squash strands – This is your veggie-packed, low-carb twist in place of a traditional crust. Once cooked, be sure to lightly drain or pat dry the strands to remove excess moisture—this helps prevent a watery quiche and keeps the texture just right.
• Plain Greek yogurt – Adds creaminess without needing heavy cream. It also boosts the protein content while keeping this quiche lighter. Full-fat or low-fat both work – use what you have on hand.
• Buffalo sauce – Brings a little tang and subtle heat that balances the richness of the eggs and cheese. You can adjust the amount based on your spice preference or swap for your favorite hot sauce.
• Sea salt + black pepper – Simple but essential for enhancing all the flavors. Adjust to taste, especially depending on how salty your cheese and buffalo sauce are.
• Mozzarella cheese – Melts beautifully into the quiche, adding that classic cheesy texture. It keeps things mild and family-friendly, but you can swap in sharper cheeses for a bolder flavor.
• Grape tomatoes– Sliced thin and baked right on top, these add a pop of freshness, a little natural sweetness, and a beautiful finish. They also bring in extra moisture and balance to the dish.

How to make this crustless quiche recipe

Step 1: Preheat the oven to 375 degrees F. In a large bowl, whisk together the eggs, spaghetti squash, Greek yogurt, buffalo sauce, salt, and pepper until well combined.

Step 2: Pour into a greased pie pan or baking dish, then sprinkle half the cheese over the top. Arrange tomato slices evenly across the surface, and finish with the remaining cheese.

Step 3: Bake for 28-32 minutes, or until the eggs are set in the center and the edges are lightly golden brown.

Step 4: Cool for 10-15 minutes before slicing. This helps the quiche hold together and makes for easier serving.

How to cook spaghetti squash

If you’re new to spaghetti squash, here’s the easiest way to prep it:

• Cut the squash in half lengthwise and scoop out the seeds and stringy bits.
• Rub the inside with a little olive oil and sprinkle with salt.
• Place cut-side down on a rimmed baking sheet and roast at an oven temperature of 400 degrees F for 50-65 minutes, until the flesh is tender and easily shreds into strands with a fork.

Tip: Once it’s cooked, let it cool slightly, then use a fork to scrape the strands into a bowl. Any extra can be stored in the fridge for up to 5 days!

Pro tips

• Remove excess water from squash – this is the #1 key to avoiding a soggy quiche.
• Use room temperature eggs + yogurt – helps everything mix smoothly and bake evenly.
• Don’t overbake – pull it when the center is just set to keep it creamy.
• Let it rest before slicing – this helps it firm up and hold together better.

How to store & reheat

• Fridge – Store leftovers in an airtight container for up to 5 days.
• Freezer – Slice into individual pieces, wrap tightly, and freeze for up to 4 months.
• Reheat – Warm in the microwave (30-60 seconds per slice) or oven (10 minutes at 350 degrees F) until heated through.

Serving ideas

This quiche is perfect on its own, but it also pairs so well with a few simple sides to round out the meal-whether you’re serving it for breakfast, brunch, or even a light dinner!

• A crisp green salad with a simple turmeric ginger dressing for a fresh, balanced plate
• Fresh fruit or a fruit salad to keep things light and brunch-ready
• Roasted potatoes or sweet potatoes for something more hearty and filling
• Toast, sourdough, or an English muffin if you want that classic brunch feel
• Avocado slices or guacamole for added healthy fats and creaminess
• A side of turkey bacon or homemade breakfast sausage to boost the protein even more

It’s one of those versatile dishes that can easily be dressed up for a weekend brunch or kept simple for easy weekday meals.

Substitutions, optional variations & dietary adjustments

Below you’ll find a list of substitutions that will work well in this healthy veggie quiche recipe. 

If you try something different out, please leave a comment below letting us all know how it turned out!

Eggs – Eggs are the base of this recipe, but if needed, you can use a liquid egg substitute or egg whites (about 2 cups total). Just note the texture will be slightly less rich.

Spaghetti Squash – If you don’t have spaghetti squash, try shredded zucchini (squeeze out excess moisture really well), cooked hash browns, or even finely chopped sautéed veggies like mushrooms or peppers.

Greek Yogurt – Swap with cottage cheese for a higher-protein option, or use sour cream for a richer, more traditional quiche flavor. A dairy-free yogurt can also work if needed.

Buffalo Sauce – Use your favorite hot sauce, salsa, or even pesto for a totally different flavor twist. You can also leave it out for a mild, kid-friendly version.

Mozzarella Cheese – Mozzarella keeps things mild and melty, but feel free to swap in cheddar, feta, goat cheese, Swiss, or parmesan cheese, depending on what you love or have on hand.

Grape Tomatoes – Cherry tomatoes work just the same, or you can swap for sun-dried tomatoes, roasted red peppers, or cooked vegetables like spinach or zucchini. It’s a versatile dish, so use what you have on hand!

Frequently asked questions

Why is my spaghetti squash quiche watery?

​Spaghetti squash naturally holds a lot of water. After cooking, be sure to let it cool slightly and squeeze out excess moisture with a paper towel before adding it to the egg mixture. This helps prevent a watery texture.

Can I make this crustless quiche ahead of time?

Yes! This is a great meal prep recipe. Bake it, let it cool, then store slices in an airtight container in the fridge for up to 5 days. It reheats beautifully.

What size pan should I use for crustless quiche?

​A standard 9-inch pie dish or pie plate works best for this recipe. It allows the quiche to cook evenly and set properly in the center.

Can I use cottage cheese instead of Greek yogurt?

​Yes! Cottage cheese is a great swap and adds even more protein while keeping the quiche creamy.

More easy recipes you’ll love

• Buffalo chicken spaghetti squash casserole
• Chili egg puff
• Smoked salmon breakfast casserole

Save this great recipe to Pinterest and make it later!

If you try this crustless vegetable quiche recipe, I’d love it if you left a star rating and comment below letting me know how it turned out!

XO

Heather

Originally published February 2012. Updated April 2026.