by Lisa Wells / 26 Comments
This quick and easy frittata recipe combines sausage and butternut squash for a healthy breakfast.
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Sausage and butternut squash frittata is a perfect low carb paleo breakfast (or lunch or dinner). Frittatas are one of my go-to quick and easy meals. They're a great way to use up whatever you happen to have in therefrigerator. This one uses roasted butternut squash and breakfast sausage. It's a fantastic combination.
Low carb keto paleo frittata
What makes this frittata low carb, keto and paleo-friendly? Not using two of the most common frittata ingredients---potatoes and cheese. Most of the time if you see a frittata on a restaurant menu it's going to have both of these ingredients. White potatoes are high in carbs and have a higher glycemic index than table sugar. Cheese can be problematic if you have a dairy intolerance and is not included on a paleo diet. This recipe makes a delicious frittata without either of those ingredients.
The key to a great frittata is making sure each of your ingredients packs a lot of flavor. Just about any kind ofclean sausage works, but I like to make my own quick sausage with just a few added spices. And I love using leftover roasted vegetables. Roasted vegetables have a wonderful caramelized flavor and natural sweetness that complement the sausage. Add in some onions, peppers, eggs, and herbs, and you've got an easy one-pan meal.
You may not think of using butternut squash for a keto frittata, but this recipe uses just a small amount for flavor. And it's a great stand in for the white potatoes. Even with a little bit of onions and sweet red pepper this frittata comes in at just 6g net carbs per serving. It's perfect when you're craving something with hearty fall flavors.
This recipe makes two generous servings, but you could easily double it if you have a larger skillet. Either way, this paleo sausage and butternut squashfrittata is a winner.
How to make Sausage Butternut Squash Frittata
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Sausage and Butternut Squash Frittata
This quick and easy sausage and squash frittata is perfect for breakfast, lunch or dinner.
4.48 from 19 votes
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Prep Time: 5 minutes mins
Cook Time: 15 minutes mins
Total Time: 20 minutes mins
Servings: 2 servings
Course: Main Course
Cuisine: Italian
Diet: Dairy Free, Gluten Free, Keto, Low Carb, Paleo, Whole30
Author: Lisa Wells
Ingredients
- 1 tablespoon bacon fat duck fat or fat of choice
- 3 ounces cooked sausage chopped or crumbled
- ¼ cup onion diced
- ¼ cup red pepper diced
- ½ cup butternut squash cubed and roasted
- 3 large eggs
- 2 teaspoons mixed fresh herbs or ½ teaspoon dried
- sea salt and pepper to taste
Instructions
Preheat broiler.
Beat eggs, salt and pepper and herbs until well-combined.
Add fat to 10-inch oven-proof skillet and sauté onions and peppers until soft. Add sausage and squash and cook until heated through. Pour eggs over filling and cook until edges start to set.
Put pan in oven and broil until frittata is puffed and brown on top, 3-5 minutes.
Nutrition
Calories: 341kcal Carbohydrates: 8g Protein: 16g Fat: 26g Saturated Fat: 8g Cholesterol: 282mg Sodium: 378mg Potassium: 424mg Fiber: 2g Sugar: 2g Vitamin A: 4690IU Vitamin C: 32.6mg Calcium: 67mg Iron: 2.3mg
Keyword: Quick and Easy
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Reader Interactions
Comments
canadagirleatspaleo
This looks so good! You've inspired me. I'm moving this week and I think I will make myself a big egg bake that I can have for breakfast everyday to make my life way easier. Thank you!
Reply
Lisa
Awesome – hope you enjoy it! Good luck with the move! 🙂
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canadagirleatspaleo
thank you 🙂
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lorraine
That looks good nice and easy to make im going to make itReply
Rhea {Hot Dog It's a Food Blog}
excellent flavor combination! thanks for sharing!
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Krista
What can I use if I don't have an oven safe skillet?
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Cynthia
This looks good enough to lick the computer screen. 😉
Do you know if it freezes well?
Reply
Lisa
Thanks Cynthia! I've never tried freezing it. If you try it, let me know how it turns out!
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Bob
I substituted a sweet tater (not yam) for the Butternut squash and used a muffin tin. Nuke two of 'em, grab my coffee and I'm out the door.
I saute'd the onion and peppers in a skillet, divided them up in the muffin tin, added cooked sausage and roasted sweet tater and put it in the oven at 325 for about 12 minutes. I then added the egg mixture and waited 5 minutes before I switched to the broiler.
Brilliant!Reply
Chrissa - Physical Kitchness
Hi there! I featured this recipe on my healthy fall recipe round up today. Thanks for the great inspiration! http://physicalkitchness.com/healthy-paleo-fall-recipes/
Reply
Lisa
Thanks Chrissa!
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Kelly
Any suggested combination of herbs to use?
Reply
Lisa
Kelly, I usually use whatever I have - parsley and thyme are always good.
Reply
Kelly
Thanks!!
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Kathryn Doherty
I love being able to get some veggies in over breakfast! And this butternut squash and sausage combo sounds seriously awesome! Perfect way to start the day!
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Nan a.k.a Granny Fabulosa
This looks sooooo good! We're breakfast people. We get it.
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Steph
I'm constantly looking for new dinner ideas - I get bored 🙂 I can't wait to give this one a shot! Thanks for sharing your recipe!
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Karla - A Season On The Mountain
Oh, this sounds so good!
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Sabrina
great idea of about adding duck fat! Love all of these other flavors too, had never made them together in a frittata, do much better than a big flour carb-loaded tortilla, thank you!
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Maggie O'Reilly
Can you make this in a cast iron skillet?Reply
SM
So good! Made it tonight. Added some more veg and it turned out beautiful.Reply
Madison @ Keto Diet
A delicious meal that full of flavor. Yummy luscious! Can't wait to try this!Reply
Jenn
This is so good! I made mine in a cast iron and it turned out great. What I love is you don't use all of the ingredients so you can make it a couple of times.Reply
Lisa
I'm so glad you love it, Jenn!
Reply
Bryan
This looks sooo satisfying! I'll have to make time tomorrow so I can try this recipe, thank you!Reply
Lori Kampa Kearney
Great flavor and easy to make! I made it for six servings and it was not done on the broiler so I changed it to 350 to bake. My pan is only good until 400 so the handle didn't do well in the broiler. For next time, if I only bake it, how long and what temp would you suggest?Reply
