Baked Frittata with Butternut Squash, Kale & Sage

4.8
(5)
4 Reviews

This easy frittata recipe is full of fall flavors, thanks to creamy butternut squash, plenty of fresh sage, and earthy lacinato kale.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

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Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
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Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

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Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
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Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Baked Frittata with Butternut Squash, Kale & Sage
Prep Time:
25 mins
Additional Time:
10 mins
Total Time:
35 mins
Servings:
6
Yield:
6 servings
Nutrition Profile:
Diabetes-Friendly Nut-Free Soy-Free Heart-Healthy Vegetarian
Jump to Nutrition Facts
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Ingredients

  • 1 tablespoon olive oil

  • 2 cups diced butternut squash (3/4-inch; 10 oz.)

  • 1 shallot, minced

  • 4 cups thinly sliced stemmed kale, preferably lacinato

  • 1 tablespoon water

  • 8 large eggs

  • 3 large fresh sage leaves, minced, plus extra for serving

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

  • ¼ cup crumbled goat cheese

  • 6 slices whole-wheat bread, toasted

Directions

  1. Preheat oven to 400 degrees F.

  2. Heat oil in a medium nonstick ovenproof or cast-iron skillet over medium-high heat. Add squash and cook, stirring occasionally, until just fork-tender, about 10 minutes. Add shallot; cook for 1 minute. Stir in kale by the handful. Add water; cover and reduce heat to medium-low. Cook until the kale is tender, about 5 minutes. Remove from heat; spread the mixture evenly in the pan.

  3. Whisk eggs, sage, salt, and pepper in a large bowl. Pour the egg mixture over the squash and kale in the pan. Sprinkle evenly with cheese. Bake until set in the center, 8 to 12 minutes.

  4. Holding the pan over a cutting board and using a large spatula, lift and slide the frittata out of the pan and onto the cutting board. Cut into wedges and sprinkle with sage. Serve with toasts.

Tips

To make ahead: Prepare squash and kale (Step 2) and refrigerate for up to 1 day.

Originally appeared: Diabetic Living Magazine, Fall 2020

Nutrition Facts (per serving)

279 Calories
11g Fat
30g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 wedge (1/6 of frittata) + 1 piece toast
Calories 279
% Daily Value *
Total Carbohydrate 30g 11%
Dietary Fiber 6g 21%
Total Sugars 5g
Protein 11g 22%
Total Fat 11g 14%
Saturated Fat 3g 15%
Cholesterol 252mg 84%
Sodium 331mg 14%
Potassium 410mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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