Kale and Butternut Squash Frittata


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This kale and butternut squash frittata is a delicious and easy one-pan breakfast recipe. It’s fluffy, thick, and filled with kale, butternut squash, onion, garlic and goat cheese.

Learn how to make the perfect frittata and serve it for brunch, or turn it into a breakfast-for-dinner meal.

Butternut squash frittata in a white saute pan on a table.

I don’t know about you, but a warm, savory frittata is one of my favorite egg recipes, especially when I’m looking to impress. Even better? It’s easy to make!

Just cook together eggs and vegetables for a hearty dish that’s fancy enough to serve straight out of the oven.

In this recipe, butternut squash and kale form the bulk of the vegetables. Perfect fall and winter seasonal vegetables! And they’ve teamed up with onions, garlic, eggs, yogurt, and goat cheese to create a scrumptious breakfast skillet. Let this be the star of your breakfast crowd, or save it for yourself for a quick weeknight meal (it reheats beautifully).

Tips On Making The Perfect Frittata

Despite the many ways you’ve heard about making a frittata, today I’m going to show you how easy it is to make it. Take note of these tips:

  • Be aware of the egg to dairy ratio. The general rule for a frittata is to use 1/2 cup of dairy with every 8-10 eggs. If your ratio is close to this, you’ll have that fluffy texture you’ve been dreaming of.
  • Use full-fat dairy. While you don’t necessarily need to add dairy, it definitely adds that creaminess to your egg mixture. Adding heavy cream, half and half, or yogurt will do the trick.
  • Cook your vegetables first. You want your vegetables to be tender and seasoned, so make sure to saute them prior to adding the beaten eggs.
  • Don’t overbake. When you’ve got about 5 minutes left on the timer, check on your frittata and make sure it checks these boxes: it has a puffy body, it’s slightly crisp on the edges, and its center jiggles ever so slightly when you give it a little shake.
  • Cheese is your friend. It adds more to its creamy texture, especially if you use goat cheese. If you don’t like goat cheese, cheddar, gruyere and parmesan all work well in frittatas.
Sauteing onions, garlic and kale in a pan.
Sauteing butternut squash and pouring eggs into the frittata pan.

Ingredients In This Butternut Squash Frittata

This butternut squash frittata comes together with a few simple ingredients. Here’s what you’ll need:

To jazz up your frittata, you can add in crispy bacon bits, sausage chunks, and diced red pepper. For a fresher take, you can mimic ingredients in my smoked salmon frittata that has shallots, scallions, and tons of herbs or toss in more greens like my spring vegetable frittata.

Butternut squash frittata served on a table.

How To Make This Kale and Butternut Squash Frittata

  1. Saute the garlic and onion in the skillet over medium high heat for one minute.
  2. Add the kale and reduce the heat to medium-low. Stir for 3-4 minutes until it’s soft and wilted.
  3. Whisk the eggs and yogurt together in a large bowl, and season with salt and pepper.
  4. Add the cubed butternut squash to the pan and reduce the heat to low. Stir with the kale, garlic, and onions.
  5. Add the egg mixture into the skillet and sprinkle goat cheese on top. Let it cook for 8-10 minutes, until the edges start to get that nice golden brown.
  6. Transfer the frittata to the oven and turn the top broiler on. Continue to cook it for 8-10 minutes and make sure to check on it to ensure the top isn’t browning too much. If it is, lower the rack in the oven.
  7. Remove the frittata from the oven, slice and serve!
A single slice of butternut squash frittata on a plate.

More Butternut Squash Recipes

Just getting started with butternut squash recipes? Here’s a few more delicious recipes that make use of this tasty seasonal vegetable.

Kale and butternut squash frittata served on a table.

Kale and Butternut Squash Frittata

4.95 from 19 votes
Prep: 10 minutes
Cook: 30 minutes
Servings: 8 servings
Author: Lisa Bryan


This kale and butternut squash frittata is a delicious and easy one-pan recipe that makes for the perfect brunch dish, or breakfast-for-dinner meal.


  • 3 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1/2 onion, diced
  • 2 cups (packed) chopped kale leaves
  • 2 cups cooked and cubed butternut squash
  • 10 large eggs
  • 1/2 cup yogurt, or dairy-free yogurt/coconut milk
  • 4 ounces goat cheese
  • salt and pepper


  • Heat the olive oil in a 10-inch cast iron skillet over medium heat. Add the garlic and onion and saute one minute.
  • Add the kale, reduce the heat to medium-low and stir for another 3-4 minutes, or until the kale has become soft and wilted.
  • While the kale is wilting, add the eggs and yogurt to a large mixing bowl and whisk until creamy. Season the egg mixture with salt and pepper.
  • Reduce the heat to low, add the cubed butternut squash to the pan and stir with the kale and onions.
  • Pour the egg mixture into the skillet and sprinkle the goat cheese on top. Cook for 8-10 minutes, or until the sides are just starting to set.
  • Turn the top oven broiler on. Transfer the frittata to the oven (on a middle shelf) and continue cooking for another 8 to 10 minutes, checking every few minutes to ensure the top isn't browning too much. If it is, you can lower the rack in your oven.
  • Remove the frittata from the oven, slice and serve.

Lisa’s Tips

  • If your goat cheese sinks through the egg mixture, let the eggs set for a couple of minutes first. Then, when you place the goat cheese on top it should stay visible, making for a prettier presentation. 


Calories: 220.42kcal | Carbohydrates: 11.27g | Protein: 13.07g | Fat: 14.56g | Saturated Fat: 4.9g | Cholesterol: 213.11mg | Sodium: 161.69mg | Potassium: 523.28mg | Fiber: 0.82g | Sugar: 2.11g | Vitamin A: 10087.87IU | Vitamin C: 79.07mg | Calcium: 177.63mg | Iron: 2.38mg
Course: Breakfast
Cuisine: American
Keyword: butternut squash frittata, butternut squash frittata recipe, frittata recipe, kale and butternut squash frittata
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. I couldn’t find the “preheat oven to xx” direction. I added chopped bacon. It was delish however I would add goat cheese just as it goes to the oven. Very good.4 stars

    1. Hi Lori – no preheating is necessary. Just pop the frittata under the top broiler for a few minutes. :) But sounds amazing with bacon also!

  2. We really enjoyed the sweetness of the butternut squash against the savoriness of the kale and the tanginess of the goat cheese. A winner for sure!5 stars

  3. This was a huge hit!!! I stirred in lots of herbs and used Mexican cheese instead of goat, and doubled the recipe in a 13×9 pan. Needless to say Greek yogurt frittatas are the way to go moving forward 5 stars

    1. Happy to hear your frittata was a success! It truly is the best for adding all sorts of herbs, veggies, cheeses, etc.

  4. Lisa, any way to adapt this delicious recipe to become dairy free ? New food restriction for me, any tips on dairy substitutes will be greatly welcomed. Thank you!

    1. I make this dairy-free! I love Violife feta on top and Forager plain cashew yogurt. Any brand of unsweetened plain yogurt alternative works, though. 

  5. This is DELICIOUS and incredibly easy to make. I love how much taste you can get just by using a few healthy and simple ingredients. Will definitely make this again!5 stars

  6. I know it is spring but I had lots of eggs so I decided to give it a try and it came out great! I made it as is except to use guyere cheese which was what I had and it came out delicious! I posted it on Instagram too. Thanks for making a great cook out of me, Lisa! One love.
    P.S. Can it be frozen successfully?5 stars

    1. Happy to hear this frittata turned out perfectly! It really is such a great meal prep friendly recipe.

  7. Fantastic recipe! I made this for Christmas Dinner for our mothers. We all loved it. The flavor is absolutely delicious! I added the bacon, sausage, & red pepper, and topped it with cheddar cheese as well. This is definitely one of my favorites. Thank you, Lisa!!5 stars

  8. I had a bunch of leftover butternut squash hash (Trader Joe’s vegetable medley) – so I googled around to find something that looked good, and then made this mostly as written – I only subbed feta for the goat cheese. Absolutely delicious, we loved it, and I’ll make this again!  I never thought to add yogurt to my frittatas but it was a great touch. Thank you! 5 stars

  9. Another great recipe. I only had spinach and some leftover feta. Never would have thought to use roasted butternut squash in a frittata. Thank you!5 stars

  10. I make frittatas once or twice a month using this recipe as a template and substituting the veggies I have on hand. Love the tips – especially that cheese is your friend! Thanks, Lisa!5 stars

    1. Wonderful! Glad to hear you’ve found a solid foundation for a frittata recipe. Definitely a great customizable dish.

  11. Another great recipe!! I had a butternut squash I wanted to use up and hadn’t done a frittata in awhile, so I searched your website and came across this. I halved the recipe as there are only two of us, added a touch of basil, part of an orange pepper I wanted to use up, used almond milk yogurt (plain) and Veggie shredded cheese since I can’t eat dairy – I also added a tbsp of agave to the squash when I roasted it. I cooked according to directions and it turned out perfect. My husband absolutely loved it and is looking forward to having leftovers tonight. He suggested adding bacon next time I made it, and I agree that would be a great addition but it was awesome as it is. Thanks again Lisa for another great recipe!5 stars

    1. Hi Deb – This is definitely a great recipe to make when you have leftover butternut squash :) I’m so glad you and your husband both loved this recipe.

  12. Oh my gosh! This recipe is Devine! In fact, my husband thinks Lisa is a genius. 😊 We’ve enjoyed so many of her fabulous recipes. This one will definitely be on rotation!5 stars

  13. Made these after I came back from a Caribbean holiday. So easy, nutritious and wintery. Made halve the recipe, ate once and am freezing two portions. What can i say? It was too good!
    I added the goat cheese a bit later and it looked amazing ;-). Thanks Lisa for the tip!5 stars

    1. Hi Marla – So happy to hear that! This was definitely one of my favorite butternut squash recipes and a great breakfast meal to prep for the week even 😊

  14. I have leftover butternut squash waiting for me in the fridge… now off to go buy some kale! Can’t wait to make this recipe. This looks absolutely delicious!5 stars

    1. Hi Molly – Can’t wait for you to try this one out! You’re going to love it if you’re a frittata lover like me :)

    1. You’d just need to cook it in the oven a little bit longer. Otherwise, it should all be fine the same, just a little thicker. :)