Butternut Squash and Sausage Frittata

Savor a Butternut Squash and Sausage Frittata, a simple, nutritious breakfast option blending savory sausage, sweet squash, and healthy greens. Perfect for families.

The Butternut Squash and Sausage Frittata is a delightful and versatile dish that combines the savory goodness of sausage with the sweet, nutty flavor of butternut squash. This frittata is incredibly easy to prepare, making it a perfect choice for seasoned cooks and kitchen newcomers.

Delicious and satisfying, ensuring every bite is a treat.

With straightforward ingredients and simple steps, you can have this frittata ready for the oven in just a few minutes. Its combination of flavors is delicious and satisfying, ensuring every bite is a treat.

A crowd-pleaser ideal for a family breakfast,

The dish benefits from the complementary textures of tender butternut squash, juicy sausage, and soft eggs, all brought together with the melting goodness of cheese. It's a crowd-pleaser ideal for a family breakfast, providing an excellent way to start the day with something comforting and nutritious.

An intelligent choice for health-conscious eaters

In addition to its taste and ease of preparation, the Butternut Squash and Sausage Frittata is an intelligent choice for health-conscious eaters. Butternut squash is rich in vitamins A and C, essential for maintaining a healthy immune system and promoting eye health.

The sausage provides protein, an essential macronutrient

The sausage provides protein, an essential macronutrient to keep you full and energized, especially in the morning. Including spinach in the frittata boosts its nutritional profile, offering iron, calcium, and antioxidants that support overall well-being.

A balanced breakfast but also makes a wonderful, wholesome addition to your meal rotation

Eggs, the main ingredient of any frittata, are packed with quality protein and essential nutrients, including choline, which is vital for brain health. This frittata not only meets the nutritional needs of a balanced breakfast but also makes a wonderful, wholesome addition to your meal rotation that's both delicious and beneficial for the entire family.

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Servings Yield: 4-6 servings

Ingredients

• 1 tablespoon olive oil
• 1 cup butternut squash, peeled and diced into small cubes
• ½ pound (8 ounces) sausage, preferably turkey or chicken, casings removed
• 1 small onion, diced
• 1 red bell pepper, diced
• 2 cups fresh spinach, chopped
• 8 large eggs
• ¼ cup milk (any type you prefer)
• Salt and pepper, to taste
• ½ cup shredded cheese (such as cheddar or mozzarella)
• Fresh herbs, such as parsley or chives, for garnish (optional)

Instructions

Step-by-Step Instructions:

Step 1: Preheat the Oven

• Preheat your oven to 375°F (190°C) so it's ready to bake the frittata later.

Step 2: Prepare the Ingredients

• Peel and dice 1 cup of butternut squash into small cubes.
• Remove the casings from ½ pound (8 ounces) of sausage (turkey or chicken recommended).

Step 3: Cook the Butternut Squash

• Heat 1 tablespoon of olive oil in an oven-safe skillet over medium heat.
• Add the diced butternut squash to the skillet.
• Sauté for about 8-10 minutes, stirring occasionally, until the squash is tender and slightly caramelized on the edges.

Step 4: Cook the Sausage

• Add the sausage to the skillet with the cooked squash.
• Break apart the sausage using a spatula or wooden spoon.
• Cook until the sausage is browned and fully cooked through.

Step 5: Add Vegetables

• Dice 1 small onion and 1 red bell pepper.
• Add the diced onion and bell pepper to the skillet with the sausage and squash.
• Cook for another 5 minutes, stirring occasionally, until the onion becomes translucent and the peppers soften.

Step 6: Wilt the Spinach

• Chop 2 cups of fresh spinach.
• Add the spinach to the skillet with the other ingredients.
• Cook for about 2 minutes, stirring, until the spinach wilts.

Step 7: Prepare the Egg Mixture

• In a mixing bowl, crack 8 large eggs.
• Add ¼ cup of milk, a pinch of salt, and ground black pepper to taste.
• Whisk the eggs, milk, salt, and pepper together until well combined.

Step 8: Combine Ingredients

• Pour the egg mixture evenly over the cooked sausage and vegetable mixture in the skillet.
• Allow the eggs to settle and cover all the fillings in the skillet.

Step 9: Add Cheese

• Sprinkle ½ cup of shredded cheese (such as cheddar or mozzarella) evenly over the top of the egg mixture in the skillet.

Step 10: Bake the Frittata

• Carefully transfer the oven-safe skillet to the preheated oven.
• Bake for 15-20 minutes, or until the eggs are fully set and the top is lightly golden brown.

Step 11: Serve

• Using oven mitts, remove the skillet from the oven and allow the frittata to cool slightly.
• Optionally, garnish with fresh herbs such as parsley or chives.
• Slice the frittata into wedges and serve warm.

Enjoy your flavorful and healthy Butternut Squash and Sausage Frittata!

Here’s a list of helpful tips and variations for making a Butternut Squash and Sausage Frittata:

1. Pre-Cook the Squash:
   • Ensure the butternut squash is cooked until tender before adding the eggs to avoid undercooking it in the oven.
2. Use an Oven-Safe Skillet:
   • Start cooking on the stovetop and transfer the same skillet directly to the oven to finish baking.
3. Even Sausage Distribution:
   • Break the sausage into small pieces, distributing it evenly throughout the frittata for a consistent flavor in each bite.
4. Whisk Eggs Thoroughly:
   • Whisk the eggs well to incorporate air, which helps make the frittata fluffy and light.
5. Season Adequately:
   • Season each layer, particularly the vegetables and sausage, to enhance the dish's overall flavor.
6. Check for Doneness:
   • Check with a knife to see if the center is set. When it comes out clean, the frittata is done.

Variations:

1. Vegetarian Option:
   • Omit the sausage or replace it with plant-based sausage to make a vegetarian version.
2. Add More Vegetables:
   • Include mushrooms, zucchini, or tomatoes for added flavor and nutrition.
     
3. Cheese Choices:
   • Switch up the cheese by using feta, goat cheese, or parmesan for different flavor profiles.
4. Herbs and Spices:
   • For an extra kick, add fresh herbs like basil, dill, or thyme or spices such as paprika or chili flakes.
5. Alternative Greens:
   • Replace spinach with other leafy greens like kale or Swiss chard.
6. Use Different Meats:
   • Substitute the sausage with bacon, ham, or prosciutto for a different taste.

These tips and variations can help tailor the frittata to your taste preferences and dietary needs, making it a versatile dish suitable for any meal.

Print