Winter Harvest Low Fat (Printable)

Light baked eggs with winter vegetables, offering a low-fat, nourishing option for any time of day.

# List of ingredients:

→ Vegetables

01 - 1 cup butternut squash, peeled and diced
02 - 1 cup Brussels sprouts, trimmed and halved
03 - 1 small red onion, thinly sliced
04 - 1 cup baby spinach, roughly chopped
05 - 1/2 cup roasted red peppers, sliced

→ Egg Mixture

06 - 6 large eggs
07 - 1/4 cup skim milk
08 - 1/4 teaspoon salt
09 - 1/4 teaspoon freshly ground black pepper
10 - 1/4 teaspoon dried thyme
11 - 1/4 teaspoon smoked paprika

→ Cheese (optional)

12 - 1/3 cup crumbled reduced-fat feta cheese

→ For Cooking

13 - 1 tablespoon olive oil

# Steps:

01 - Preheat the oven to 375°F.
02 - Heat the olive oil in an oven-safe 10-inch nonstick skillet over medium heat.
03 - Add the butternut squash and Brussels sprouts. Sauté for 6-8 minutes until slightly softened.
04 - Stir in the red onion and continue to cook for 3 minutes, until translucent.
05 - Add the roasted red peppers and spinach. Cook, stirring, until the spinach wilts, about 2 minutes.
06 - In a medium bowl, whisk together eggs, skim milk, salt, pepper, thyme, and smoked paprika until well combined.
07 - Pour the egg mixture evenly over the sautéed vegetables.
08 - Sprinkle the crumbled feta over the top, if using.
09 - Let cook undisturbed on the stove for 3-4 minutes, until the edges begin to set.
10 - Transfer the skillet to the oven and bake for 15-18 minutes, or until the center is just set and slightly puffed.
11 - Remove from oven and let cool for 5 minutes before slicing. Serve warm or at room temperature.

# Expert Advice:

01 -
  • The vegetables caramelize in the oven while the eggs stay impossibly fluffy, giving you the best of both worlds without the usual post-breakfast food coma
  • It uses whatever winter vegetables are lingering in your crisper drawer, making it perfect for those I really need to go grocery shopping days
02 -
  • I learned the hard way that letting the vegetables cook on the stove too long before adding eggs results in slightly dry vegetables, so stick to the timing
  • The frittata will continue cooking slightly as it rests, so pulling it out when the center looks just a tiny bit jiggly is actually perfect
03 -
  • A truly oven-safe skillet is non-negotiable, I've had to scrape melted plastic handles off oven racks more times than I'd like to admit
  • Letting the frittata rest before slicing keeps it from falling apart, though my family usually starts picking at the edges before the five minutes are up

Go back