Low-Carb Butternut Squash & Sausage Frittata

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This low-carb butternut squash & sausage frittata, made with eggs, crumbled sausage, and tender butternut squash is the perfect way to start your day.

» You might also like these Keto Eggs Benedict Cups.

Butternut squash & Sausage frittata

Packed with protein and healthy fats, a frittata for breakfast will keep you feeling full until lunchtime. Plus, it’s easy to make ahead of time and reheat for a quick and nutritious breakfast on the go.

We love this sausage and butternut squash frittata version, but there’s no limit to what you can put in yours. That makes it a great low-carb breakfast, lunch, or dinner option. Try this easy keto frittata as well.

What is a Frittata?

A frittata is an Italian omelet-style dish, typically made with eggs, cream, potato, cheese, and other vegetables. It can be served at breakfast, lunch or dinner or as a side dish, and is a great way to use up leftovers. In this recipe, we’ve used sausage and cubed butternut squash.

What makes this recipe low carb is that we’ve left out on of the main carb-heavy ingredients that you typically find a frittata: potatoes. We’ve used butternut squash instead, which is lower in carbs than potatoes.

Ingredients You Need

Ingredients for butternut squash and sausage frittata
  • Ground sausage – Use a ground breakfast sausage like Jimmy Dean’s that has seasonings added already. If you use ground pork, you’ll need to add your own seasonings to flavor the pork, like thyme and sage.
  • Onion – I tend to go light on the onions because they have a higher carb count. You can use as much as you like, or add some green onions instead that have less carbs.
  • Salted butter – I always use salted butter in savory dishes to add an extra boost of flavor.
  • Butternut squash – You can use fresh butternut squash that you’ve cut from a whole squash, or use prepared butternut squash from the store. You can also add frozen butternut squash.
  • Eggs – I use large eggs free-range eggs.
  • Salt & pepper – This is what really brings the flavor out in this dish, so be sure to add the salt and pepper. You might also taste the dish once it’s done cooking and add more to suit your taste.
  • Cheddar cheese – I always shred my own cheese for recipe because pre-shredded often comes coated with flour or another anti-stick agent that I don’t want to add to my food.
  • Parsley – This is for garnish. Chop it up and sprinkle it over the food.

How to Make Butternut Squash & Sausage Frittata

You’ll need an oven-proof skillet or pan that is big enough to hold the whole frittata. Start by preheating the oven to 350° F.

Heat the pan on the stove top, medium heat, until hot. Add the sausage and cook, crumbling it up with a spatula, until it’s cooked through and slightly browned, about 8 minutes. Transfer the sausage to another bowl and set it aside for a minute.

Cooking sausage in a pan

Add the butter to the pan. When the butter has melted, add the onions and the butternut squash. Sauté, tossing occasionally, until the butternut squash is soft. It about 8-10 minutes to cook through. If you’re using pre-roasted squash, you’ll only need to heat it through.

Add the sausage back to the pan and toss it all together.

In a bowl, beat the eggs together with the cream, salt and pepper. Pour the eggs over the vegetables in the pan and cook over medium heat until the edges are set, about 5 minutes.

Cooking a frittata in a pan

Sprinkle the shredded cheese over the top. Transfer the pan to the oven and cook for 10-15 minutes, or until the center of the eggs are set. You really want to avoid overcooking the eggs. That means you’ll want to take it out before the top gets browned, because that generally means the eggs will be dry and spongy.

When it’s done, remove it from the oven and let it sit for a few minutes to firm up before cutting in to. Garnish with fresh parsley.

A whole butternut squash & sausage frittata

Do You Need a Special Pan to Make a Frittata?

No, you do not need a special pan to make a frittata. A frittata can be made in any oven-safe skillet or baking dish. However, using a non-stick skillet is recommended, as this will help prevent the frittata from sticking to the pan. The cooked frittata is also easier to remove from a pan with rounded sides, rather than a square dish, but it doesn’t make that much of a difference, so use what you have.

Serving & Storage Suggestions

A bite on a fork of Butternut squash & Sausage frittata

This recipe makes 4 servings, which you can serve right away or store away for later. This frittata can be served as is, or with a side of greens for a complete meal. It will keep in the fridge for up to four days, making it a great option for meal prep.

If you plan to store your frittata in the freezer, allow it to cool completely before wrapping it tightly in plastic wrap or foil. It can then be stored for up to three months. To thaw, place the frittata in the fridge overnight or microwave it on low power until thawed.

Alternatives & Substitutions

A good frittata has egg, cream, and some delicious veggies. But there’s no one saying exactly what vegetables you need to use. If you want to mix this up a bit, you can try some other options like:

  • Ham and broccoli
  • Chorizo and peppers
  • Add gruyere or fontina cheese instead of cheddar
A slice of Butternut squash & Sausage frittata

Questions About This Recipe

What is the difference between an omelet and a frittata?

The main difference between an omelet and a frittata is that omelets are typically folded over and served in a wedged shape, while frittatas are more of an open-faced egg “cake” that has some dairy added to make it creamier. Frittatas are also generally cooked in a skillet that gets put in the oven, while omelets are typically cooked on the stovetop.

What type of dairy do you add to a frittata?

There’s not just one type of dairy that you can add to your frittata. You basically want to add something creamy and rich, though. We typically add heavy cream to ours, but you can also add yogurt, cream cheese, sour cream, whole milk, or crème fraîche. What you don’t want to add is low-fat milk, because it doesn’t have enough fat content to be worth it.

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Butternut squash & Sausage frittata

Low-Carb Butternut Squash & Sausage Frittata

This low-carb butternut squash & sausage frittata, made with eggs, crumbled sausage, and tender butternut squash is the perfect way to start your day.
5 from 35 votes
Print Rate
Course: Breakfast, Main Course
Cuisine: American
Keyword: Eggs, Sausage
Prep Time: 5 mins
Cook Time: 28 mins
Total Time: 33 mins
Servings: 4 Servings
Calories: 377kcal
Author: Laura

Ingredients

  • 6 ounces ground sausage
  • 1 tablespoon butter
  • 1/4 cup onions chopped
  • 1 cup butternut squash cubed
  • 6 large eggs lightly beaten
  • 1/4 cup heavy cream or half and half
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1/2 cup cheddar cheese shredded
  • Fresh parsley for garnish

Instructions

  • Preheat the oven to 375° F (190C).
  • In an oven-proof pan over medium-high heat, add the sausage and cook, breaking up with a spatula, until browned, about 8 minutes. Remove from pan and set aside.
  • Add the butter to the pan. When melted, add the onions and butternut squash. Saute, tossing occasionally, until the butternut squash is soft, about 8 minutes.
  • Add the sausage back to the pan.
  • In a bowl, beat the eggs together with the cream, salt and pepper. Pour the eggs over the vegetables in the pan and cook until the edges are set, about 5 minutes.
  • Sprinkle the shredded cheese over the top. Transfer the pan to the oven and cook for 7 minutes, or until the center of the eggs are set.
  • Garnish with fresh parsley.

Nutrition

Calories: 377kcal | Carbohydrates: 6g | Protein: 19g | Fat: 31g | Saturated Fat: 14g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Trans Fat: 0.2g | Cholesterol: 315mg | Sodium: 776mg | Potassium: 361mg | Fiber: 1g | Sugar: 2g | Vitamin A: 4557IU | Vitamin C: 8mg | Calcium: 171mg | Iron: 2mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

These are easy ingredients to find online, if you don’t have them in your regular grocery store. I usually buy them directly from the brand website, but you can also get them on Amazon. I just stock them in the kitchen regularly because I know I’ll want them to make low-carb and keto foods.

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Butternut squash & Sausage frittata
Low-Carb Butternut Squash & Sausage Frittata

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