Winter Harvest Low Fat

Last January, my kitchen smelled like roasted Brussels sprouts and optimism. I'd decided winter cooking didn't have to mean heavy cream and endless cheese. This frittata emerged from that experiment, and honestly, it's become my go-to when I want something comforting but not coma-inducing.

I served this at a brunch last winter when my friend Sarah announced she was cutting back on dairy. She took one bite, raised an eyebrow, and asked if this was actually healthy. The best part? Everyone went back for seconds, and nobody missed the heavy cream.

Ingredients

• Butternut squash: diced small so it roasts quickly and becomes naturally sweet, balancing the slight bitterness of the Brussels sprouts
• Brussels sprouts: halved and sautéed first because raw Brussels sprouts in frittata texture is not an experience I'd wish on anyone
• Red onion: thinly sliced so it melts into the eggs rather than creating identifiable onion chunks
• Baby spinach: roughly chopped and added at the end so it wilts but doesn't turn into mush
• Roasted red peppers: jarred works perfectly fine here, and they bring this smoky sweetness that makes people ask what's in this
• Eggs: large eggs provide the structure, and six strikes that perfect balance between eggy and substantial
• Skim milk: keeps things light without making the texture spongy like some low-fat attempts
• Salt and black pepper: freshly ground pepper makes a real difference here, don't skip it
• Dried thyme: adds that cozy winter herb flavor that pairs beautifully with roasted vegetables
• Smoked paprika: the secret ingredient that makes people think there's something more complicated going on
• Feta cheese: optional but recommended, reduced-fat still gives you that salty tang without the guilt
• Olive oil: just enough to sauté the vegetables, the oven does most of the work

Instructions

Get your oven ready:

Preheat to 375°F and move your oven rack to the middle position, because too close to either element has taught me some unfortunate lessons about uneven cooking

Sauté the hard vegetables:

Heat olive oil in your 10-inch oven-safe skillet over medium heat, then add butternut squash and Brussels sprouts, letting them cook 6 to 8 minutes until they're slightly softened and starting to smell like roasted vegetables

Add the onion:

Stir in the sliced red onion and continue cooking for about 3 minutes until it's translucent and fragrant, which is your cue that it's ready for the next step

Add the remaining vegetables:

Toss in roasted red peppers and spinach, stirring until the spinach wilts completely, about 2 minutes

Whisk the eggs:

In a medium bowl, combine eggs, skim milk, salt, pepper, thyme, and smoked paprika, whisking until everything is uniformly blended

Combine and set:

Pour the egg mixture evenly over your sautéed vegetables, let it cook undisturbed for 3 to 4 minutes until you see the edges starting to set

Add cheese and bake:

Sprinkle feta on top if using, then transfer the whole skillet to the oven and bake 15 to 18 minutes until the center is just set and slightly puffed

Rest and serve:

Let it cool for 5 minutes because burning your mouth on the first bite is optional, then slice and serve warm or at room temperature

Save

My mother-in-law asked for this recipe after Thanksgiving, saying she'd never had a frittata that didn't feel like eating solid air. That's when I knew this one was a keeper.

Make It Your Own

Kale works beautifully here if you're not a Brussels sprouts person. Sweet potato instead of butternut squash adds lovely sweetness, though I'd cut the pieces slightly smaller since sweet potatoes can take longer to soften.

Serving Suggestions

A crisp green salad with a lemon vinaigrette cuts through the richness perfectly. Whole grain toast on the side makes it feel like a complete meal, and honestly, hot sauce on top is never a bad idea.

Storage And Reheating

This keeps well in the refrigerator for up to four days, though the texture is best within the first two. Reheat individual slices in the microwave for about 30 seconds, or gently warm in a 300°F oven if you're reheating multiple servings.

• Let it cool completely before covering and refrigerating
• Avoid the freezer unless you enjoy rubbery eggs
• Room temperature is actually lovely for lunch the next day

Save

This frittata has saved more last-minute dinners and unexpected brunch guests than I can count. Sometimes the simplest recipes end up being the ones we reach for most often.

Recipe FAQs

→ What vegetables work best for this dish?

Seasonal winter vegetables such as butternut squash, Brussels sprouts, red onion, spinach, and roasted red peppers provide a hearty, nutritious mix.

→ Can I make this dish dairy-free?

Yes, simply omit the feta cheese and substitute plant-based milk for the skim milk.

→ How do I ensure even cooking throughout?

Sauté the vegetables until tender before adding the egg mixture, then bake until the center is just set and slightly puffed.

→ What spices enhance the flavor?

Smoked paprika, dried thyme, salt, and black pepper bring depth and warmth to the dish.

→ Is this dish suitable for a light meal?

Yes, its low-fat, vegetable-rich composition makes it nourishing yet light for breakfast, brunch, or dinner.