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The Tidelands Health Newsroom

Published on November 15, 2017

Butternut Squash Sage Frittata

Entertain guests with a wholesome morning meal

Whether sharing stories passed from generation to generation, celebrating traditions – old and new – or simply treasuring time with loved ones, you can enjoy fragrant autumn flavors with this delicious butternut squash sage frittata.

With savory elements coming from butternut squash, freshly ground nutmeg and hints of sage, this homemade frittata embraces seasonal favorites rich in nutrients. 

Butternut Squash Sage Frittata

Servings: 6

Crispy Sage Leaves:

  • 3 tablespoons extra-virgin olive oil
  • 6-8 small fresh sage leaves
  • pinch kosher salt

Frittata:

  • 2  teaspoons extra-virgin olive oil
  • 1 1/2 cups (about 8 ounces) butternut squash, diced
  • 1 clove garlic, minced
  • 2 large sage leaves, chopped
  • 6 large eggs
  • 1/2 cup fat-free milk  
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground nutmeg
  1. To prepare crispy sage leaves: In small skillet, heat olive oil until shimmering. Fry sage leaves in oil until crispy, about 5 seconds. Remove sage leaves from oil and drain on paper towel. Sprinkle with salt while hot.
  2. To prepare frittata: Heat oven to 425° F. In 10-inch cast-iron skillet, heat oil over medium-high heat. Add butternut squash; stir to coat in oil. Spread butternut squash in single layer and cook 2-3 minutes before stirring. Repeat until squash becomes tender and begins to caramelize, about 10 minutes total.
  3. Add garlic and chopped sage; stir until fragrant, about 60 seconds.
  4. In large bowl, whisk together eggs, milk, pepper, salt and nutmeg. Pour mixture into skillet and stir gently, about 15 seconds, to distribute squash evenly around pan. Transfer skillet to oven and cook 10 minutes, or until egg is puffed and set. Remove from oven and let cool about 3-5 minutes before cutting and serving with crispy sage leaves.

Notes: To prepare butternut squash: Separate round end from long portion of squash; save round end for a separate recipe. With vegetable peeler, peel long portion. With sharp check’s knife, thinly slice squash. Cut slices into long matchsticks then chop into cubes. Pre-cut, store-bought butternut squash can be used in place of cutting entire squash.

Nutritional information per serving: 200 calories; 7 g fat; 2 g saturated fat; 195 mg cholesterol; 15 g protein; 18 g carbohydrates; 1 g fiber; 290 mg sodium; 375 mg calcium (40% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.

Source: MilkPEP

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Tidelands Health is the largest health care provider in our region - with three hospitals and more than 50 outpatient locations that stretch from Hemingway to North Myrtle Beach. At Tidelands Health, we are anchored by our mission to help people live better lives through better health.