Kale and Butternut Squash Frittata

Kale and butternut squash come together beautifully in this hearty frittata, making it a perfect option for breakfast, lunch, or dinner. This dish is not only vibrant in color but also packed with nutrients, making it a delicious choice for those looking to boost their vegetable intake. With a creamy texture from the eggs and a hint of sweetness from the butternut squash, this frittata will quickly become a favorite in your kitchen.

Recipe Information

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Servings: 4
• Difficulty Level: Easy

Nutrition Information

• Calories per serving: 230
• Protein: 10 grams
• Carbohydrates: 20 grams
• Fat: 12 grams
• Fiber: 3 grams
• Sugar: 3 grams
• Sodium: 300 mg

Why Make This Kale and Butternut Squash Frittata

This kale and butternut squash frittata is an excellent way to start your day with a nutritious meal. Loaded with vitamins A and C from the kale and butternut squash, this frittata is a true powerhouse of nutrients. It provides a balance of protein and healthy fats from the eggs, making it a satisfying option that keeps you full longer. Furthermore, it’s an easy recipe to customize with whatever vegetables you have on hand, making it a flexible choice for any meal.

How to Make Kale and Butternut Squash Frittata

Step 1: Preparation

Preheat the oven to 375°F (190°C). While the oven warms up, gather all your ingredients and chop the vegetables. This ensures a smoother cooking process.

Step 2: Sautéing the Vegetables

In a skillet, heat a drizzle of olive oil over medium heat. Add the diced onion and minced garlic, sautéing them until they’re softened and fragrant, about 3-4 minutes.

Step 3: Cooking the Squash and Kale

Add the diced butternut squash to the skillet and cook until it’s tender, roughly 5-7 minutes. Then, stir in the chopped kale, allowing it to wilt down, which should take about 2 more minutes.

Step 4: Mixing and Baking

In a bowl, whisk together the eggs and milk, adding salt and pepper to taste. Pour this egg mixture over the sautéed vegetables in the skillet, ensuring it’s evenly distributed. Cook on the stove for a few minutes until the edges begin to set (about 3 minutes). Next, transfer the skillet to the oven and bake for 15-20 minutes, or until the frittata is fully set in the middle. Allow it to cool slightly for easier slicing before serving.

How to Serve Kale and Butternut Squash Frittata

This delightful frittata can be served warm or at room temperature. Slice it into wedges and serve it with a simple side salad for lunch or enjoy it alongside toast for breakfast. It also pairs wonderfully with hot sauce or a dollop of crème fraîche for added flavor.

How to Store Kale and Butternut Squash Frittata

To store your frittata, wrap it tightly in plastic wrap or place it in an airtight container and keep it in the refrigerator. It should last for up to 3 days. If you want to freeze portions, wrap individual slices in plastic wrap and store them in a freezer-safe bag for up to 3 months. To reheat, simply thaw in the fridge overnight and warm in the oven or microwave until heated through.

Expert Tips for Perfect Kale and Butternut Squash Frittata

• Use fresh, organic ingredients when possible for the best flavor and nutritional value.
• Feel free to experiment with different types of greens, such as spinach or Swiss chard.
• You can add cheese for a creamier texture; goat cheese or feta work particularly well.
• For a little heat, consider adding some red pepper flakes to the sautéed vegetables.

Delicious Variations

• Cheesy Kale and Butternut Squash Frittata: Add 1 cup of shredded cheese (like cheddar or mozzarella) before baking for a rich, cheesy flavor.
• Herby Twist: Incorporate fresh herbs like thyme or dill into the egg mixture for added aromatic flavors.
• Mushroom Addition: Include sautéed mushrooms with the onion and garlic for an earthy depth.

Frequently Asked Questions

• Can I make this frittata ahead of time?
  Absolutely! It keeps well in the refrigerator and makes for excellent meal prep.

• What if I don’t have kale?
  You can substitute kale with other leafy greens, such as spinach or Swiss chard, which work just as well.

• Can I use other vegetables?
  Yes, feel free to add or replace the butternut squash with zucchini or bell peppers, depending on what you have on hand.

• Is this frittata gluten-free?
  Yes, this kale and butternut squash frittata is naturally gluten-free, making it suitable for those with gluten sensitivities.

• How do I know when the frittata is done?
  The frittata is done when the center is firm and doesn’t jiggle. You can insert a knife to check if it comes out clean.

Conclusion

This Kale and Butternut Squash Frittata is more than just a delicious dish; it’s a celebration of flavors and nutrients that can be enjoyed at any time of the day. It’s easy to whip up, customizable with your favorite ingredients, and perfect for meal prep. So why not bring a slice of this vibrant frittata to your table? Your taste buds will thank you! Enjoy cooking and relish the wonderful aromas that fill your kitchen as you create this wholesome meal.

Kale and Butternut Squash Frittata

---

• Author: lydia
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

Print Recipe

Pin Recipe

Description

A vibrant and nutritious frittata combining kale and butternut squash, perfect for any meal.

---

Ingredients

Scale 1x2x3x

• 1 cup kale, chopped
• 1 cup butternut squash, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 6 large eggs
• 1/4 cup milk
• Salt and pepper to taste
• Olive oil, for sautéing

Cook Mode Prevent your screen from going dark

---

Instructions

1. Preheat the oven to 375°F (190°C). Gather all ingredients and chop the vegetables.
2. In a skillet, heat a drizzle of olive oil over medium heat. Add the diced onion and minced garlic, sautéing until softened and fragrant, about 3-4 minutes.
3. Add the diced butternut squash and cook until tender, approximately 5-7 minutes. Stir in the chopped kale and let it wilt down for about 2 minutes.
4. In a bowl, whisk together the eggs and milk, seasoning with salt and pepper. Pour the egg mixture over the sautéed vegetables. Cook on the stove for a few minutes until the edges begin to set (about 3 minutes).
5. Transfer the skillet to the oven and bake for 15-20 minutes, or until the frittata is fully set in the middle. Allow to cool slightly for easier slicing before serving.

Notes

Customize with different vegetables or cheeses for varied flavors.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Breakfast
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 230
• Sugar: 3g
• Sodium: 300mg
• Fat: 12g
• Saturated Fat: 3g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 20g
• Fiber: 3g
• Protein: 10g
• Cholesterol: 180mg