This Vegetarian Frittata is packed with butternut squash and mushrooms, which makes it a fantastic way to #VegItUp for breakfast or dinner!
Who’s been joining me for #VegItUp this past week? Last week, I posted a new spaghetti squash recipe and announced that I was going to #VegItUp. And by that I mean adding just one extra serving of vegetables into my diet each day. Easy enough, right? Many of you have told me that you’re going to join in (woohoo!) and it’s so exciting to see your #VegItUp photos starting to show up on Instagram and Twitter (be sure to tag me @cookincanuck, too).
For me, it’s easy enough to snack on some carrots (dipped in hummus, of course!) during the day, but the challenge is to dream up recipes where I can slip in an extra serving of vegetables when it might not be the obvious choice.
Eggs are one of those ingredients that make a great base for almost any add-in. Broccoli egg casserole? Easy enough. Or make-ahead baked eggs with zucchini? Even easier. Both of these are great for either weekday meals or when you’ve invited friends over for brunch. Most of the prep work can be done ahead of time, leaving you free to sip on Caesar cocktails or mimosas. That can only be a good thing.
Since we’re now well into October and I’ve fully embraced all-things-squash, adding one of my favorite fall vegetables to this vegetarian frittata was an obvious choice. I picked up some pre-cut butternut squash at the grocery store because, honestly, peeling butternut squash is one of my least favorite kitchen tasks. Paying a little more money is well worth sparing myself the aggravation. I cut the butternut squash into 1/2-inch pieces and quickly blanched them in boiling water before sautéing them in a skillet and adding the pieces to some sautéed mushrooms, along with some smoked paprika and rosemary (one of my favorite spice pairings).
Pour in the eggs, cook the vegetarian frittata on the stovetop for a few minutes, until the eggs set around the edges, then pop it into the oven to cook the top. Slice and serve. I had a couple of pieces left over, so I wrapped them in foil and refrigerated until the next day. Before serving, I put the pieces of frittata on a plate and heated them in the microwave for about 30 seconds.
Vegetarian Frittata with Butternut Squash & Mushrooms
|Serving Size||1 wedge ||
|Amount Per Serving||As Served|
|Calories 136kcal Calories from fat 63|
|% Daily Value|
|Total Fat 7g||11%|
|Saturated Fat 2g||10%|
|Dietary Fiber 2g||8%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|
Vegetarian Frittata with Butternut Squash and Mushrooms…Packed with vegetables and flavor, this frittata can be served for brunch or dinner! 128 calories and 3 Weight Watchers SmartPoints
- 12 oz. butternut squash, cut into 1/2-inch dice
- 3 tsp olive oil, divided
- 8 oz. crimini mushrooms, thinly sliced
- 2 tbsp minced flat-leaf parsley
- 3/4 tsp crushed rosemary
- 1/2 tsp smoked paprika
- 1/4 tsp salt
- 1/4 tsp ground pepper
- 5 eggs
- 5 egg whites
- 2 tbsp grated Parmesan cheese (rennet-free version for vegetarian)
- Preheat the broiler.
- Bring a medium saucepan of water to a boil. Add the butternut squash and cook until just tender, 4 to 5 minutes. Drain.
- In a medium bowl, whisk together the eggs and egg whites.
- Heat 1 teaspoon of olive oil in a 10-inch ovenproof nonstick skillet set over medium-high heat.
- Add the butternut squash and cook, stirring occasionally, until it is starting to brown, 4 to 5 minutes. Transfer to a bowl.
- Add the remaining 2 teaspoons of olive oil to the skillet and add the mushrooms. Cook until tender, about 4 minutes.
- Turn the heat to medium. Return the butternut squash to the skillet with the mushrooms, and stir in the parsley, rosemary, paprika, salt and pepper.
- Pour the eggs into the skillet. Cook until the eggs are set around the edges and are starting to set on top, about 5 minutes.
- Sprinkle the Parmesan cheese on top and place the skillet under the broiler. Cook until the eggs are set and the cheese is starting to brown, 3 to 4 minutes.
- Cut into 6 wedges. Serve.
Other healthy butternut squash recipes:
Cookin’ Canuck’s Hearty Chicken Stew with Butternut Squash & Quinoa
Cookin’ Canuck’s Roasted Butternut Squash & Balsamic Sauce for Pasta
With Salt & Wit’s Massaged Kale Salad with Butternut Squash & Roasted Grapes
Knead to Cook’s Butternut Squash Vega Protein Smoothie
Food Fitness Fresh Air’s Turmeric Butternut Squash Soup with Sage Lentils & Kale
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