This high-protein, vegetarian Butternut Squash Frittata is made with seasonal autumn veggies and baked in the oven! Just one slice of this frittata has 13 grams of protein, thanks to the addition of Greek yogurt.
My first recipe of the Fall 2025 season is inspired by the fact that I have a shocking shortage of breakfast recipes on my blog! 😅 It’s actually a crime that I haven’t posted a frittata recipe yet. I LOVE frittatas. Though a quiche is nice and all, I like frittatas better because you don’t have to worry about a crust. In addition, it’s the perfect “kitchen sink” vehicle to whatever veggies you have on hand!
This Butternut Squash Frittata is easy, vegetarian, and perfectly spiced. You’ll NEVER catch me making any baked egg dish without seasoning! Instead, here I’ve amped up the warm fall flavors with smoked paprika and thyme. The addition of yogurt adds protein and creaminess, and the parmesan ties it all together! I know you’ll love this one, enjoy! :)
For more fall butternut squash recipes, try my Autumn Butternut Squash Tortellini Salad, this Butternut Squash Ginger Soup, or this Butternut Squash Carbonara (a delicious vegetarian spin on carbonara!).
Butternut Squash Frittata
Ingredients
Sautéed Veggies
- 1 1/2 Tbsp Olive or Avocado Oil
- 2 Cups Butternut Squash cut into 1/3 – 1/2" cubes
- 1 Small Yellow Onion diced
- 1/4 Tsp Salt
- Fresh-Cracked Black Pepper to taste
Frittata
- 6 Eggs
- 1/2 Cup Whole Greek Yogurt
- 1/4 Cup Salted Butter melted
- 3/4 Cup Grated Parmesan
- 1/2 Cup Finely Chopped Spinach packed
- 1/2 Tsp Salt
- 1/2 Tsp Dried Thyme
- 1 Tsp Dried Parsley
- 1/2 Tsp Garlic Powder
- 1/2 Tsp Smoked Paprika
- 1/2 Tsp Fresh-Cracked Black Pepper
Topping
- 1/4 Cup Grated Parmesan Cheese or more, if you'd like
Instructions
- Preheat the oven to 425 degrees F.
- Begin by prepping all of your vegetables as directed in the recipe.
- In a large mixing bowl, add the all of the ingredients in the "Frittata" section and whisk together until creamy.
- In a cast iron skillet or other oven-safe pan, add in 1 1/2 tbsp of olive or avocado oil, and bring to medium-low heat. Add in the butternut squash and onion, and sauté for 5-7 minutes, stirring frequently. You'll know the butternut squash is ready if it can be pierced with a fork with some difficulty. Meaning, it shouldn't be easy to pierce it with a fork, but it should be able to go through with a little force. Basically, you want the squash to be al dente!
- Turn off the heat on the stove. Pour in the frittata mixture to the skillet, and gently stir it a few times, incorporating the butternut squash and onions into the mixture. Then, top the frittata with the 1/4 cup of parmesan cheese.
- Bake the frittata for 10-15 minutes, or until the top has just started to brown.
- When done, take it out of the oven and let it rest for AT LEAST 20-30 minutes so it can fully set.
- Serve, and enjoy!
Nutrition
Butternut Squash Frittata FAQs
What is the secret to a good frittata?
In this recipe, I have you cook the frittata in an oven-safe skillet so that it can cook on the stove AND in the oven. Briefly cooking it on the stove and stirring it helps the inside set, then it’s finished off in the oven. I recommend a well-seasoned cast-iron skillet for this recipe!
What’s the difference between a frittata and an omelette?
A frittata and omelette vary greatly in terms of cooking method. Omelettes are almost always cooked solely on the stove, and the fillings are usually placed inside of it. On the other hand, frittatas do the bulk of their cooking in the oven, and the fillings are incorporated to the egg mixture.
What are common frittata mistakes?
There are several mistakes you can make while cooking a frittata, and I’ll steer you clear of them in the recipe:
- DON’T skip the seasoning! Be sure to add the salt and spices as directed in the recipe.
- DON’T overcook! Keep an eye on the frittata towards the end of the cooking time, and keep in mind it’ll continue to set as it cools.
What’s healthier, frittata or omelette?
It all depends on what you put into it! For example, adding a ton of fatty ingredients to either will make it more, um, fattening (lol). But healthy ingredients lend themselves to healthy frittatas and omelettes!
Can you put spinach in a frittata?
You absolutely can, and in this recipe you do! :D
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