FLCS Breakfast Fave: Kale, Butternut Squash, and Caramelized Onion Frittata

Fat Loss Foodies Kale Butternut Squash Caramelized Onion Frittata.jpg

HANDS UP if you're making a grocery/Farmer's Market run this weekend to get set-up for Spring Fat Loss Cooking School Breakfast Week! 

I’m currently visiting my sister and I made this frittata for breakfast the morning after I arrived. It was so good and I just love this combination of flavors! I'm going to make a second one for her tonight before I leave, too. She has a new baby and this will give her a few mornings of not needing to cook.

She’s also doing Fat Loss Cooking School and I’m SUPER PUMPED to get some feedback on the program from a brand new mama’s perspective!

If you’re just cooking for 1 and aren’t so sure a frittata is your cup of tea, you can find a smaller recipe - the Basic FLF Frittata - in this blog post:

Basic FLF Frittata Recipe

BUT, if you’re cooking for a family, or just have a busy week ahead and want a grab & go option for busy mornings, you will LOVE this frittata. It’s loaded with veggies and has some goat cheese for extra flavor. If there’s any ingredient below you’re not a fan of, simply swap it out for what YOU like. That’s the beauty of frittatas. :)

Serves 5-6


12 eggs
1/2 c. egg whites
2 oz. of goat cheese
1 onion
1 Tbs. unsalted butter
12 oz. bag of chopped butternut squash from Trader Joe's (about 1.5-2 cups), steamed until soft
2-3 big handfuls of chopped kale, steamed

13x9” pan nonstick cooking spray


1. Preheat oven to 350.  Spray a 13x9” baking dish with cooking spray. Set aside.

2. CARAMELIZE ONIONS: In a large skillet over medium heat, melt 1 Tbs. of butter. Add sliced onion and stir frequently. (If the onions starts to turn brown or get crispy, the heat is too high.) Once the onion is translucent, turn the heat to low and cover. Cook for another 8-10 minutes, stirring occasionally. The onions will be soft, buttery, and delicious. Season with salt and fresh black pepper.

3. ADD KALE AND SQUASH: To the onions, add the kale and squash. Stir to combine and let it cook for 2-3 minutes. Season again to taste. Transfer cooked veggie mixture to lightly greased 13x9" glass baking dish.

4. In a large bowl, combine 12 eggs and half a cup of egg whites. Stir with tongs or a spatula to combine, but DO NOT WHISK. The extra air makes the frittata dry and spongey. Add 2 oz. of crumbled goat cheese and stir to combine. Add a pinch of salt and more black pepper. Pour egg mixture over the veggies.

5. Transfer baking dish to oven and bake at 350 for around 30 minutes, or until center is set and the edges start to lightly brown. Slice and serve!

Have a big slice of this with a cup of fresh berries and you are SET for a great morning! It's really good with Cholula hot sauce on top, too:)