These Delicata Squash Egg Cups are like an egg-in-a-hole, without the bread. If you’re looking for a fun and delicious way to eat more veggies for breakfast, look no further! Delicata squash is sliced into thick rings, pan-fried, and an egg cracked into the center then fried to perfection. What’s even better is you only need two main ingredients and 20 minutes for the whole thing!
Whether you’re looking for a low-carb egg-in-a-hole recipe, a whole30/paleo breakfast option, or just have some delicata squash you want to use up, this easy egg cup recipe is sure to fit the bill. Not only do they come out beautiful, but this breakfast recipe is healthy and delicious as well.
And since you can eat the skin of a delicata squash, there’s very little prep to this. No peeling! Hooray!
Ingredients and Substitutions
- Delicata Squash – you can use another squash that you don’t need to peel, like acorn or honeynut, or even a very large zucchini or summer squash if you have one.
- Olive oil, salt, and pepper
How to make Delicata Squash Egg Cups
- First, prep the squash. Slice into four (or however many you are cooking) rings, then scoop the seeds out.
- Then, pan-fry the squash rings on each side for about 5 minutes in olive oil seasoned with salt and pepper. Don’t turn the heat up too high, otherwise the outside will burn and the inside will still be too hard.
- Finally, crack an egg into each hole and cook until the whites are cooked and the yolk is done to your liking.
Tips and tricks
- You can cover the skillet with a lid to speed up the cooking process for both the squash and the egg.
- The whites of the egg will likely not all fit into the hole in the squash ring – that’s ok! When you get them out of the pan, just kind of scoop them underneath the squash to serve.
- Try to use a large, wide delicata squash, as this will allow more room to hold the egg.
Sure! Though it will take longer. Roast the rings coated in olive oil, salt, and pepper on a rimmed baking sheet or oven-safe skillet. I recommend 425 degrees for about 30 minutes. Then you can either transfer then to the stovetop to crack and egg into, or crack an egg in the hole on the baking sheet and continue baking until the whites are set.
Technically yes, you can eat the skin of squash. But you may not want to, as the texture will be tough and the flavor bitter (like with butternut squash). That’s why I recommend using only squash with skin that is delicate and soft after cooking – delicata squash fits the bill, as well as acorn and honeynut.
This recipe is best fresh, especially if you leave the yolks runny. If you like, you can cook the squash rings in advance, then reheat them on the stovetop in a skillet and crack an egg in the middle when you want to eat, to save on some time and prep.
Here’s my favorite – Roasted Maple Delicata Squash with Pomegranate and Goat Cheese.
Other easy, healthy breakfast recipes with veggies
- Shakshuka with Feta
- Summer Vegetable Frittata
- Olive Oil Scrambled Eggs with Tomatoes and Feta
- Sweet Potato, Corned Beef, and Cabbage Breakfast Bake
- Baked Egg and Sweet Potato Nests
- Mushroom and Cheddar Omelets
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Delicata Squash Egg Cups (egg-in-a-hole)
- Large Skillet
- 4 slices 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)
- 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.
- 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.
- 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.
- Serve, with salt and pepper on top and chopped fresh parsley if you want.
- 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 Disclaimer
The provided nutrition information is my best estimate and does not include any added sodium from seasoning to taste, any optional ingredients, and it does not take brands into account. I use an automatic API to calculate this information. Feel free to calculate it yourself using one of these tools: