Butternut Squash Frittata with Fried Sage and Gruyère

If you're hosting guests, this colorful frittata makes a great breakfast dish for a crowd. A frittata is my go-to dish for entertaining when I have friends in town and need something that’s quick and easy yet still company-worthy.

Frittatas don’t take too much time to put together and are a pleasant brunch treat. Packed with protein, this no-fuss frittata will keep you satiated for hours, making it perfect for busy weekends.

I always have cubed butternut squash in my fridge, ready to go at a moment’s notice. Whether I am stirring it into risotto, roasting it for a salad or using it in this frittata, winter squash is a nutrient powerhouse. The vibrant orange color signals that butternut squash is packed with carotenoids, nutrients that help prevent against heart disease. A one-cup serving also supplies nearly half of your daily vitamin C requirement.

This frittata is an impressive but easy dish, so there’s no need to relegate it just to a morning meal. Pair with a simple arugula salad for a delicious lunch or dinner option.


5 eggs

4 egg whites

1/2 cup 1% milk

2 cloves garlic, minced

3/4 teaspoon salt, divided

Freshly ground pepper

1/4 teaspoon freshly grated nutmeg

3/4 cup freshly grated Gruyere, divided

2 tablespoon olive oil, divided

1 small onion, finely diced

2 cups finely diced butternut squash

8 fresh sage leaves, chopped


Preheat the oven to 350 degrees F.

In a large bowl, whisk together the eggs, egg whites, milk, minced garlic, 1/4 teaspoon salt, a pinch of freshly ground pepper, nutmeg and 1/2 cup Gruyere.

Heat 1 tablespoon oil in a cast-iron skillet or oven-safe saute pan over medium heat. Add the onion and cook until soft and translucent, about 5 minutes. Add in the squash and remaining salt and stir together. Reduce heat to medium-low and cook, stirring often, until squash is fork-tender, about 10 to 12 minutes.

Reduce heat to low. Gently arrange the butternut cubes in an even layer on the bottom of the skillet. Whisk the egg mixture into the pan to cover the squash, and top with remaining cheese.

Place the pan in the oven and cook until the middle is just barely set, about 18 to 25 minutes.

While the frittata is baking, fry the sage. Heat remaining tablespoon olive oil in a medium skillet over medium heat. Add the sage and stir often until the sage gets crispy but not burnt. Remove from skillet and set aside.

Once the frittata is done, sprinkle with fried sage on top and slice into 6 wedges. Enjoy warm or at room temperature.

Per serving: Calories 196; Fat 13 g (Saturated 8 g); Carbohydrate 8 g; Fiber 1 g; Sugars 3 g; Protein 12 g

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Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.”

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