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  • Writer's pictureAmy Slater

Butternut Squash and Veggie Frittata (dairy free)

I love making frittatas for lunch because they are delicious cold (in the lunchbox) or warm (at home). Considering my tag line…every bite counts. Frittatas fit that bill perfectly. Leave out the cheese, sausage and bacon! Instead pack it full of antioxidants and polyphenols found in red onions, garlic and herbs!


Make sure you use the highest quality eggs, preferably pastured and organic to fuel your kids with important vitamins, minerals, antioxidants and amino acids not found in conventional eggs.

According to this study in The Journal of Nutrition, pastured eggs are a rich source of two amino acids, tryptophan and tyrosine. Dr. Mercola offers more information about pastured eggs: tryptophan is the precursor to the brain chemical serotonin which helps regulate mood. Tyrosine sythesizes two key neurotransmitters dopamine and norepinephrine, which promote alertness and mental acuity.  Pastured yolks also contain the antioxidants leutein and zeaxanthin which are important in the prevention of age-related macular degeneration and all cause blindness.

Egg-infographic jpg


The powers of garlic and red onion are vast! The kiddos can always benefit from immune support and detoxification. Onions contain more polyphenols than garlic or leeks!

Don’t forget the polyphenol rich powerhouses rosemary and sage. As well as powerful health promoting parsley and basil.

Rosemary contains anticancer properties. Sage has neuroprotective benefits. Parsley’s health benefits include controlling cancer, diabetes, and rheumatoid arthritis, along with helping prevent osteoporosis. Furthermore, it acts as a pain reliever with anti-inflammatory properties. It also provides relief from gastrointestinal issues such as indigestion, stomach cramps, bloating, and nausea, while helping strengthen the immune system. Basil has antioxidant and antibacterial properties.


*TIP* When you have a dish with lots of chopping, save half of your veggies for salads or side dishes. The other half use in the dish.

This Power packed frittata contains:

  1. Rutabaga

  2. Butternut squash

  3. Beets

  4. Red onion

  5. Garlic

  6. Carrots

  7. Zucchini

  8. Yellow squash

  9. Dino kale

  10. Red cabbage

  11. Gala apple

  12. Rosemary

  13. Sage

  14. Parsley

  15. Basil



All veggies and herbs from above 8 large pastured eggs 3 Tbsp coconut oil salt and pepper

Putting it all together:

  1. Preheat the oven to 350F and grease an 11X13 glass baking dish with 2 Tbsp coconut oil

  2. Mince the garlic and onion and sauté until fragrant in 1Tbsp coconut oil.

  3. Next add diced veggies in batches, cooking until soft. You will run out of moisture so  add a little water to steam them until soft.

  4. Add a generous layer of veggies to the bottom of the baking dish.

  5. Whisk 8 eggs well and add to the veggies.

  6. Bake at 350F for 45-55 min our until golden brown on top.

  7. Let cool for about 10 minutes before slicing.





William enjoyed this lunchbox with his veggie frittata:

(Clockwise) Steamed green beans, frittata, kiwi, plantains with garlic, cinnamon and salt fried in coconut oil.



The girls enjoyed this lunch plate at home:

(clockwise from the bread) Gluten free sourdough with organic butter, steamed carrots and one parsnip, steamed broccoli with olive oil, frittata, plantains with garlic, cinnamon and salt fried in coconut oil, fresh orange, thawed strawberries, fresh red bell pepper.

I hope this recipe inspires you to be creative and adventurous with your little eaters! Remember, it does not have to be perfect, just consistent!! Keep trying, because every bite counts!!


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