cherry image
Skillet Eggs With Squash⏱ 70 min total
Recipes

Skillet Eggs With Squash

Per 1 serving · 280 g · 11 ingredients

Calories
203
10%
of a 2,000 cal day
  • Protein
    11g
    21% of calories
  • Carbs
    8.1g
    15% of calories
  • Fat
    15g
    63% of calories
Portion

At a glance

One serving of Skillet Eggs With Squash (280 g) has 203 calories, with 11 g of protein, 8.1 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (22% DV), Vitamin C (45% DV) and Vitamin K (51% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 57%, 27% and 67% of the daily value.

Per 100 g
73cal
low energy density
Protein per 100 cal
5.5g
Net carbs
6g
carbs minus fiber
Fiber
2.5g
4.9 g sugar

High in

20%+ of the daily value

  • Protein22%
  • Vitamin C45%
  • Vitamin K51%
  • Riboflavin (B2)41%
  • Vitamin B639%
  • Folate (B9)23%

Good source of

10–19% of the daily value

  • Vitamin A17%
  • Vitamin E11%
  • Calcium13%
  • Potassium14%
  • Magnesium11%
  • Zinc14%

Watch

20%+ of the daily value

  • Sodium57%
  • Saturated fat27%
  • Cholesterol67%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 50 minCook 20 min
  1. 1

    Grate the squash into a colander using a box grater or food processor. Toss with salt and let drain in the sink for 30 to 40 minutes. Squeeze to remove excess liquid.

  2. 2

    Preheat the oven to 375°F. Heat olive oil in a large ovenproof skillet over medium-high heat. Reserve 3 tablespoons of scallion greens. Add remaining scallions, jalapeno, and a pinch of salt to the skillet. Cook until scallions are soft, about 3 minutes.

  3. 3

    Add shredded squash to the skillet and cook, stirring occasionally, until tender, about 7 minutes. Stir in parsley, nutmeg, and pepper. Cook until slightly dry, about 1 more minute. Remove from heat and let cool for 5 minutes.

  4. 4

    Spread squash evenly in the skillet. Make indentations with the back of a spoon for each egg, dividing butter between all, then crack an egg into each indentation and sprinkle with cheese.

  5. 5

    Transfer skillet to the oven and bake until egg whites are set and yolks are cooked to desired doneness, 10 to 12 minutes. Garnish with reserved scallion greens.

Vitamins & minerals

Amounts for 1 serving (280 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A155 μg
17%
Vitamin C40 mg
45%
Vitamin D1 μg
7%
Vitamin E2 mg
11%
Vitamin K61 μg
51%
Thiamine0.1 mg
9%
Riboflavin (B2)1 mg
41%
Niacin1 mg
7%
Vitamin B61 mg
39%
Folate (B9)93 μg
23%
Vitamin B121 μg
22%
Pantothenic acid1 mg
22%
Choline163 mg
30%

Minerals

NutrientAmount% Daily Value
Calcium133 mg
13%
Iron2 mg
23%
Potassium635 mg
14%
Magnesium45 mg
11%
Phosphorus224 mg
32%
Zinc2 mg
14%
Copper0.1 mg
16%
Manganese0.4 mg
17%
Selenium18 μg
34%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene2 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene416 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol120 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 203 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 39min
    Walking (3.5 mph)
  • 24min
    Cycling (moderate)
  • 17min
    Running (6 mph)
  • 29min
    Swimming laps

Common questions

How many calories are in Skillet Eggs With Squash?

One serving of Skillet Eggs With Squash (1 serving) has 203 calories, which works out to 73 calories per 100 g. That is about 10% of a 2,000-calorie day.

Is Skillet Eggs With Squash high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Skillet Eggs With Squash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Skillet Eggs With Squash?

1301 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Skillet Eggs With Squash?

4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all