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5.0 from 18 votes

Delicata Squash Egg Cups (egg-in-a-hole)

Delicata Squash is sliced into rings, seeded, and pan-fried until golden, then an egg is cracked in the center for a healthy, veggie-forward breakfast idea. You'll love this two-ingredient, low-carb, gluten-free, healthy alternative to traditional egg-in-a-hole!

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4 servings
Calories: 113 kcal
Course: Breakfast
Cuisine: American

Ingredients

  • 4 lices delicata squash from a large wide squash if possible, cut into 1/2"-thick rings and seeded
  • 4 eggs
  • 2 tablespoons olive oil
  • salt and pepper to taste
  • fresh chopped parsley for garnish (optional)

Instructions

    Cup of Yum
  1. Heat the olive oil (2 tablespoons) in a large skillet over medium-high heat. Season each side of the squash rings with salt and pepper. Add the squash to the skillet.
  2. Cook the squash on each side for about 5 minutes. Turn the heat down to medium, or medium-low, if it gets too hot and the outside of the squash is cooking too fast. You can cover the skillet to help speed up cooking if you want to.
  3. Crack an egg into the hole of each squash ring. Cook for 2-3 minutes, or until the white is set and the yolk is cooked to your liking. Cover the skillet to speed up cooking if you like.
  4. Serve, with salt and pepper on top and chopped fresh parsley if you want.

Notes

  • The egg white likely will go out past the boundaries of the squash when you crack it in; if this happens, just let it cook and then scoop it underneath the egg-in-a-hole when you serve.
  • The egg white likely will go out past the boundaries of the squash when you crack it in; if this happens, just let it cook and then scoop it underneath the egg-in-a-hole when you serve.
  • To prep ahead of time, you can pre-cook the squash (in the skillet or roasted) and then heat up in the skillet before cracking an egg in to serve. The cooked eggs won't keep for very long, especially if there is a runny yolk, so that part is best done just before serving. Cooked squash will last 4-5 days in the fridge.
  • You can use another squash with an edible skin, such as acorn or honeynut, or even the rings of a very large zucchini or summer squash.
  • Save the rest of the delicata squash for another recipe, such as this maple roasted delicata squash, as you'll only use part of one to get the four rings you need.

Nutrition Information

Serving 1egg cup Calories 113kcal (6%) Carbohydrates 5g (2%) Protein 6g (12%) Fat 8g (12%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 4g Trans Fat 1g Cholesterol 164mg (55%) Sodium 65mg (3%) Potassium 259mg (7%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 1013IU (20%) Vitamin C 7mg (8%) Calcium 41mg (4%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 113

% Daily Value*

Serving 1egg cup
Calories 113kcal 6%
Carbohydrates 5g 2%
Protein 6g 12%
Fat 8g 12%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 4g 20%
Trans Fat 1g 50%
Cholesterol 164mg 55%
Sodium 65mg 3%
Potassium 259mg 6%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 1013IU 20%
Vitamin C 7mg 8%
Calcium 41mg 4%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.