Acorn Squash Nests are a fun, family friendly fall breakfast. Check out this acorn squash high fiber, low carb, satisfying breakfast to warm you up on a chilly day.

Acorn Squash Nests

Course: Breakfast, Side Dish
Keyword: Budget-friendly, Fall, Fiber, Low carb, Winter
Cooking Method: Sheet Pan Meals
Condition: Chronic Kidney Disease, Dairy Free, Diabetes, Gluten Free, Low Sodium, Nut Free, PCOS, Vegetarian
Servings: 4 nests


  • 1 acorn squash
  • 2 tbsp vegetable broth
  • 1 tbsp olive oil
  • 1/2 tsp Red pepper flakes
  • 1/2 tsp black pepper
  • 4 egg


  • Preheat oven to 425°F.
  • Cut the acorn squash in half and clean out the inside.
  • Cut the squash into slices (about 1/2 inch or however thick you'd like) so that there is a "hole" in the center of each slice where the seeds used to be. Place these slices onto a baking sheet. ⁣⁣
  • Mix broth, oil, and spices in bowl. ⁣
  • Brush squash slices with mixture. ⁣
  • Cook at 425°F for 15 minutes.
  • Add 1 egg to each squash hole. ⁣
  • Heat at 350°F for 12 minutes. ⁣
  • Once out of the oven, let it cool slightly, serve, and enjoy!


Carbohydrates: 12g | Protein: 6g | Fat: 8g | Saturated Fat: 2g | Sodium: 100mg | Fiber: 2g

Are you looking for a fun, family friendly fall meal that is healthy for all? Check out this high fiber, low carb spin-off of your mom’s egg-in-the-hole! Acorn squash, also known as pepper or Des Moines squash, are considered a winter squash – which means that they reach maturity during the winter months. As we mentioned early, acorn squash are an excellent source of fiber along with vitamins A, B, and C. The vitamin C in acorn squash helps to boost the immune system by increasing the production of white blood cells to fight off foreign agents and to reduce damage done to the cells as an antioxidant. This not only prevents your susceptibility of catching a cold, but reduces your risk of heart disease.

The vitamin A in acorn squash help with your eyes, not only by improving vision but also through reducing the damage caused by stress that can lead to cataracts and macular degeneration. In this way, the nutrients from these awesome veggies help to improve skin health, manage diabetes, and reduce risk of heart disease.

Now, to the eggs. We cannot speak highly enough of eggs. They are incredible sources of protein, a source of healthy fats, as well as zinc, iron, copper, selenium, vitamin A, D, E, K B6, and B12. You can use eggs in hundreds of different ways – omelets, scrambled, poached, boil, over easy, sunny-side up – or like we did, as an egg in the nest! One of the greatest health benefits of eggs is seen when we eat them first thing in the morning, as the protein helps to stabilize our blood sugar after a long night of fasting – aka. as we break-the-fast with breakfast.

Give Acorn Squash Nests a try and let us know what you think!

Please note:

Nutrition info is an estimate and may contain errors. 

Klara Knezevic is a registered dietitian nutritionist based in Maryland. She has over a decade of experience in the nutrition field and currently serves as the CEO and co-owner of Rebecca Bitzer and Associates, one of the largest nutrition private practices in the country. Klara is passionate about sharing practical nutrition tips to help you feel confident in the choices that you make. Coauthor of Cooking with Food Sensitivities Survival Guide and Nourished: 10 Ingredients to Happy, Healthy Eating.