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Spaghetti Squash & Sausage Benedicts with Green Sauce

1/2 soft boiled egg over sausage pattie and spaghetti squash next with dotted green sauce on white plates pinit

Benedicts were practically born to help soak up bottomless mimosas on a Sunday Funday brunch. Laden with thick buttery hollandaise, perfectly poached eggs sit on thick english muffins ready to soak up yolk, sauce, and any boozy sauce you want to add to the mix.

But sometimes, you want the layers, flavors, and texture of benedict with a little less weight. That’s where this healthier benedict comes into play. Responsibly sourced sausage patties top homemade spaghetti squash nests. The green sauce is packed with pureed greens to add additional nutrients while still giving that creamy saucy texture.

several plates of eggs benedicts, each with 1/2 soft boiled egg over sausage pattie and spaghetti squash next with dotted green sauce

The Ingredients

In this recipe, as with all recipes, it is important to source high quality and fresh ingredients. However, the sausage is the main focus. I prefer to find heritage breed pork that is raised without hormones which is why I go with Mulay’s sausage. They were kind enough to donate the sausage for me to create this recipe.

Finding the right Breakfast Sausage

This recipe calls for Mulay’s Sausage breakfast sausage which has sweet and savory spices added and pairs really well with the squash, eggs, and green sauce. However, if you’d prefer a spicier version of this recipe you can opt for the Italian sausage to make your patties.

The other ingredients

For the other ingredients, aim to buy organic or follow the dirty dozen guidelines from the EWG.

  • spaghetti squash
  • salt and pepper
  • pasture-raised eggs
  • The green sauce ingredients are below.

The Amazing Green Sauce

This green sauce is amazing and incredibly nourishing. It’s packed with anti-oxidant-rich kale, heavy-metal-detoxifying parsley, and vitamin-c-heavy lemon.

But, what you’ll focus on when eating it with your benedict is the creamy texture and light acidity. You won’t miss hollandaise at all.

You can see the full recipe for this sauce here. And if you like this combo if green sauce, sausage, and spaghetti squash you might also love this green meatballs recipe!

This Awesome Kale Green Sauce recipe is packed with delicious nutritious greens. 5 ingredients, 5 minutes. Use for a healthy kick on Pizza, Salads, + fries.

Simply blend the ingredients to make the Sauce

To make this sauce, simply blend the ingredients together in a blender until evenly combined and smooth.

  • red kale, 3 leaves
  • parsley, 1/4 bunch, about 1 cup
  • shallot, 1
  • olive oil, 2 tbsp plus a drizzle
  • water, 1/4 cup
  • lemon juice, 1 tbsp
  • salt, 1/4 tsp

Spaghetti Squash Nests > English Muffins

Instead of using english muffins, this recipe opts for a more nutrient-dense food of spaghetti squash. NUtrient density is calculated by evaluating the nutrition in vitamins, minerals, and essential nutrients compared to the calories. That means that spaghetti squash is relatively low in calories and higher in nutrients compared to an english muffin.

On top of that, english muffins are often processed to be shelf-stable and can have preservatives. The real food alternative of fresh squash can be a healthier alternative.

pulled spaghetti squash noodles on cutting board

Making the Spaghetti Squash Nests

These nests are very simple. Instead of slicing the squash hot dog style, meaning one cut lengthwise down the middle, cut it hamburger style into 1.5-inch slices. Deseed the center of each slice and lightly coat each side with olive oil before placing them on a baking sheet. Roast at 450 degrees for about 45 minutes.

Once the squash is roasted, fork out the squash noodles and form into a mini cake. You can serve it this way, or you can pan-sear the nests to give them a little more texture.

Pan Searing the Nests for Added Texture

This step is optional, but I think it levels up the spaghetti squash nests to provide a slightly toasted texture, mimicking a toasted english muffin or piece of GF toast.

First, you’ll form the cakes of already roasted squash as I mentioned above. Then heat up a cast-iron skillet with a little bit of coconut oil. Make sure that the coconut is hot enough to fry. You can verify this is the right temperature if a drop of water sizzles in the oil.

Then gently place the spaghetti squash cakes in the hot oil and sear for about 4 minutes or until lightly golden brown. Flip and cook the other side for an additional 2-3 minutes until golden brown.

Assembling the Benedicts

There are several mini-projects in this recipe. You’ll need to cook the spaghetti squash and then form it into mini cakes or nests and optionally pan sear them. Then, soft-boil eggs and blend the amazing green sauce. You’ll also have to create and cook the sausage patties.

Planning to save time

The best way to do this is to start with the step that takes the most time. The first set of steps can be done in advance. If you know you’ll want this benedict, you can do all of this prep work ahead of time and refrigerate the ingredients until you are ready to finish the benedicts.

  • Roast the Spaghetti Squash (can be done in advance)
  • Blend the green sauce (can be done in advance)
  • Form squash nests (can be done in advance)
  • Form sausage patties (can be done in advance)
  • Bake sausage patties
  • Pan-sear squash nests
  • Soft-boil eggs
  • Assemble the benedicts
1/2 soft boiled egg over a sausage pattie and spaghetti squash nest with dotted green sauce on white plates

Extra Tips

for the Perfect Spaghetti Squash Sausage Benedict

  • Pan searing the nests will give them a toasted texture and flavor and is worth doing
  • The best way to tell if the oil is hot enough to sear the nests is to drop a little bit of water in the pan with the heated oil. You just need a few small drops. If the water sizzles, it’s ready. If the water jumps 3 feet out of the pan and turns all of the oil into bubbles, it is too hot. Turn it down a bit.
  • Follow the dirty dozen guidelines for produce. Remember, Kale is now on the dirty dozen so opt for organic.
  • I recommend slicing the squash into several slices instead of in half to get longer squash noodles. These longer noodles make for better nests and also allow the squash to cook faster.
Prep Time 15 min Cook Time 60 min Total Time 1 hr 15 mins Servings: 8 Calories: 303 kcal

Description

A healthier and more nutrient-dense version of the classic brunch benedict that will taste just as decadent and delicious.

Ingredients

Amazing Kale Green Sauce

Remaining Benedict Ingredients

Instructions

  1. Preheat oven to 450 degrees

  2. Slice the spaghetti squash into 1.5-inch slices (hamburger style) and deseed. Lightly coat each slice with the olive oil and place on a baking sheet

  3. Roast the spaghetti squash slices for 45 minutes or until the squash flesh is tender and cooked through.

  4. Blend all of the green sauce ingredients in a blender until well-combined. Reserve for later.

  5. Remove the cooked spaghetti squash from the skin, discarding the skin. Mix the squash noodles with salt and pepper before forming the noodles into 8 evenly sized nests.

  6. Turn oven down to 350 degrees

  7. Evenly divide the sausage into 8 separate 2-oz balls and form sausage patties. Up to this point, you can prepare everything in advance and refrigerate until you are ready to complete the dish.

  8. Bake sausage patties on a baking sheet at 350 for 15 minutes or until cooked through.

  9. Meanwhile, melt coconut oil in the skillet. Once the oil is hot, add the spaghetti squash nests. Pan-sear squash cakes for 4 minutes or until golden brown on one side. Flip nests and cook for 2-3 minutes or until golden brown on the other side.

  10. Soft boil eggs, about 7-8 minutes of boiling.

  11. Assemble the benedicts, laying one spaghetti squash on the plate, followed by the sausage patty and finally by 1/2 of a soft-boiled egg. Drizzle with green sauce, serve, and enjoy!

Nutrition Facts

Amount Per Serving
Calories 303
% Daily Value *
Total Fat 23g36%
Saturated Fat 8g40%
Cholesterol 123mg41%
Sodium 640mg27%
Potassium 432mg13%
Total Carbohydrate 11g4%
Dietary Fiber 2g8%
Sugars 4g
Protein 13g26%

Vitamin A 2592%
Vitamin C 32%
Calcium 81%
Iron 2%

* This nutrition information does not tell the whole story of food's nutritional value! Make sure to use your gut intuition on what your body needs, eat your veggies and get 30 plants a week for optimal gut health. This nutritional data is calculated based on the above values and standard brands. This information may vary. Percent Daily Values are based on a 2,000-calorie diet. Your daily value may be higher or lower depending on your calorie needs. Tried this Recipe? Tag me Today! Mention @EatYourWayClean or tag #EatYourWayClean!

Note

  • Pan searing the nests will give them a toasted texture and flavor and is worth doing
  • The best way to tell if the oil is hot enough to sear the nests is to drop a little bit of water in the pan with the heated oil. You just need a few small drops. If the water sizzles, it's ready. If the water jumps 3 feet out of the pan and turns all of the oil into bubbles, it is too hot. Turn it down a bit.
  • Follow the dirty dozen guidelines for produce. Remember, Kale is now on the dirty dozen so opt for organic.
  • I recommend slicing the squash into several slices instead of in half to get longer squash noodles. These longer noodles make for better nests and also allow the squash to cook faster.
Keywords: healthier egg benedict, sausage benedicts, spaghetti squash benedicts

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