Butternut Squash, Mushroom, Kale and Sausage Frittata

Gluten Free
Popular
Health score
17%
Butternut Squash, Mushroom, Kale and Sausage Frittata
60 min.
6
429kcal

Suggestions


Start your day off right with a delicious and nutritious Butternut Squash, Mushroom, Kale, and Sausage Frittata! This gluten-free dish is not only a feast for the eyes but also a powerhouse of flavors and nutrients. Perfect for brunch gatherings or a hearty breakfast, this frittata combines the sweetness of roasted butternut squash with the earthy richness of mushrooms and the vibrant green of kale. The addition of savory Italian sausage elevates the dish, making it a satisfying meal that will keep you energized throughout the day.

With just a handful of wholesome ingredients, this frittata is easy to prepare and can be ready in about an hour. The creamy gruyere cheese adds a delightful richness, while the fresh sage infuses the dish with aromatic notes that will tantalize your taste buds. Whether you’re serving it to family or friends, this frittata is sure to impress and become a new favorite in your morning meal rotation.

Not only is this dish packed with flavor, but it also boasts a balanced caloric profile, making it a guilt-free indulgence. With 429 calories per serving, it’s a great option for those looking to enjoy a hearty meal without compromising on health. So, gather your ingredients and get ready to whip up this delightful frittata that’s perfect for any occasion!

Ingredients

  • cups butternut squash cut into bite sized pieces
  •  eggs 
  • cup gruyere cheese shredded
  • 0.5 pound sausage italian for vegetarian (omit )
  • cup kale 
  • 0.5 cup milk 
  • ounces mushrooms sliced
  • tablespoon oil 
  •  onion diced
  • tablespoon sage thinly sliced
  • servings salt and pepper to taste

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Cook the Italian sausage over medium-high heat in a pan and set aside.
  2. Add the oil and butternut squash to the pan, cook until tender, about 7-10 minutes, and set aside.
  3. Add the oil, onion and mushrooms and cook until the onions are tender and the mushrooms are browned, about 7-10 minutes.
  4. Add the kale and saute until wilted, about 3-4 minutes.
  5. Mix everything in a large bowl, pour it back into the pan and cook over medium heat until the eggs are almost set, about 7-10 minutes.
  6. Transfer the pan to a preheated 400F oven and bake until the eggs have set, about 10 minutes.

Nutrition Facts

Calories429kcal
Protein19.76%
Fat71.5%
Carbs8.74%

Properties

Glycemic Index
19.83
Glycemic Load
0.59
Inflammation Score
-10
Nutrition Score
25.491304210995%

Flavonoids

Isorhamnetin
1.74mg
Kaempferol
1.76mg
Myricetin
0.01mg
Quercetin
4.51mg

Nutrients percent of daily need

Calories:428.77kcal
21.44%
Fat:34.25g
52.7%
Saturated Fat:15.05g
94.06%
Carbohydrates:9.42g
3.14%
Net Carbohydrates:7.77g
2.83%
Sugar:3.08g
3.42%
Cholesterol:293.58mg
97.86%
Sodium:721.29mg
31.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.29g
42.59%
Copper:3.22mg
160.79%
Vitamin A:6127.59IU
122.55%
Selenium:33.28µg
47.55%
Phosphorus:353.7mg
35.37%
Calcium:317.7mg
31.77%
Vitamin B2:0.53mg
31.41%
Vitamin B1:0.33mg
22.18%
Vitamin B12:1.26µg
20.96%
Vitamin C:15.7mg
19.03%
Vitamin B6:0.36mg
17.83%
Vitamin B5:1.76mg
17.62%
Zinc:2.57mg
17.14%
Vitamin K:17.31µg
16.48%
Manganese:0.29mg
14.61%
Folate:55.06µg
13.76%
Potassium:480.87mg
13.74%
Vitamin E:1.97mg
13.13%
Vitamin B3:2.61mg
13.07%
Iron:2.16mg
12%
Vitamin D:1.66µg
11.07%
Magnesium:43.9mg
10.98%
Fiber:1.65g
6.6%