Instant Pot Butternut Squash and Kale Frittata with Goat Cheese: Your Ultimate Healthy Meal Prep Breakfast
This Instant Pot Butternut Squash Frittata with Goat Cheese is the perfect make-ahead breakfast for the season. Packed with protein and veggies, it’s the best way to start your day, effortlessly!
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A Perfect Blend of Flavors: Butternut Squash Frittata with Goat Cheese
There’s nothing quite like starting your day with a satisfying, wholesome, and flavorful breakfast. While many envision a quick bowl of cereal or toast, imagine a breakfast that’s not only incredibly delicious but also packed with essential nutrients and designed for convenience. That’s exactly what you get with this Instant Pot Butternut Squash and Kale Frittata with Goat Cheese. This isn’t just any frittata; it’s a culinary experience inspired by the most delightful veggie omelette from my favorite local spot.
You might be thinking, “A veggie omelette? What’s so special about that?” Well, this isn’t your average diner omelette. Picture this: fluffy eggs generously stuffed with tender, sweet butternut squash, vibrant, earthy kale, and creamy, tangy goat cheese, all finished with a luscious drizzle of balsamic glaze. Friends, let me tell you, it’s pure heaven on a plate. The combination of textures and flavors creates a harmonious symphony that awakens your palate.
Because my love for a fantastic make-ahead breakfast runs deep, I couldn’t resist transforming these incredible flavors into a convenient and easy-to-prepare frittata. The result is a dish that brings gourmet breakfast vibes right into your home, perfect for busy weekdays or relaxed weekend brunches. It’s designed to be effortlessly cooked in your Instant Pot, simplifying your cooking process and ensuring perfect results every time.
The Instant Pot Advantage: Effortless Frittatas
The Instant Pot isn’t just for stews and roasts; it’s a game-changer for delicate dishes like frittatas. One of the biggest advantages of using a pressure cooker for this recipe is the incredibly consistent and fluffy texture it achieves. Traditional frittatas often require a dance between the stovetop and the oven, demanding constant attention to ensure even cooking without drying out. With the Instant Pot, that entire process is streamlined into one simple, hands-off method.
Pressure cooking creates a steamy environment that gently cooks the eggs, resulting in a perfectly tender, moist, and airy frittata every single time. There’s no risk of burnt bottoms or undercooked centers, just pure eggy perfection. This method eliminates the need to watch over a hot pan or worry about oven temperatures. Simply assemble your ingredients, set the timer, and let the Instant Pot work its magic. This makes it an ideal option for busy mornings or for meal prepping a week’s worth of healthy breakfasts. The consistent heat and contained environment lock in moisture and flavor, enhancing the natural sweetness of the butternut squash and the earthy notes of the kale.
Key Ingredients and Clever Substitutions for Your Frittata
Crafted with fresh, seasonal ingredients, this savory frittata is truly ideal for a delightful fall or winter brunch, though its flavors are welcome any time of year! Here’s a closer look at what you’ll need and how you can adapt it to your taste:
- Goat Cheese: This ingredient is the star for a reason! Goat cheese provides an unparalleled creamy texture and a delightful tangy kick that beautifully complements the sweetness of the squash. If you’re not a fan, or simply want to try something different, feel free to substitute with crumbled feta cheese for a salty bite, grated Parmesan for a nutty flavor, or even a dollop of cream cheese for extra richness. For a dairy-free option, look for plant-based feta or cream cheese alternatives.
- Butternut Squash: The vibrant orange hue and sweet, nutty flavor of butternut squash make it a perfect seasonal addition. I often roast a large batch of butternut squash at the beginning of the week to easily incorporate into various dishes. Don’t miss my invaluable How to Cut Butternut Squash – Instant Pot Hack for a super simple way to prep this sometimes-tricky vegetable. This squash is also packed with Vitamin A, Vitamin C, and fiber, adding significant nutritional value to your breakfast.
- Olive Oil: Essential for roasting the squash and sautéing your aromatics. You can certainly use an olive oil cooking spray for a lighter touch, or any other preferred cooking oil like avocado oil or coconut oil, depending on your dietary preferences and the flavor profile you desire.
- Kale: This leafy green superfood adds a robust, earthy flavor and a wealth of nutrients to your frittata. While kale is highly recommended, feel free to substitute with other greens you have on hand, such as fresh spinach (which cooks down quickly), Swiss chard, or even finely chopped collard greens for a slightly bitter note.
- Diced Onion: A fundamental flavor base for many savory dishes. You’ll typically need one small onion or about half of a large one for this recipe. Pro Tip: Always cut the entire onion, even if you only need half. Store the unused portion in an airtight container in the fridge for other meals throughout the week to save time later!
- Eggs: The foundation of any great frittata! You’ll need 8 large eggs to achieve that perfectly fluffy and substantial texture. Opt for free-range or organic eggs for the best flavor and nutritional profile.
- Almond Milk: Adds a touch of richness and helps create that tender, custardy texture. You can easily swap this out for any milk you prefer, whether it’s dairy milk, soy milk, oat milk, or cashew milk. For an even richer frittata, a splash of half-and-half or heavy cream can be used.
- Salt and Pepper: Simple yet essential seasonings to enhance all the natural flavors of your ingredients. Always taste and adjust to your preference.
- Balsamic Glaze: This is an optional but highly recommended finishing touch. A drizzle of balsamic glaze elevates the entire dish, adding a sweet and tangy acidity that cuts through the richness of the eggs and cheese. You can purchase store-bought balsamic glaze for convenience, or easily make your own balsamic reduction at home by simmering balsamic vinegar until it thickens.
To further personalize your frittata, consider adding some fresh herbs like thyme, rosemary, or chives for an aromatic boost, or crispy bacon bits for a smoky, savory crunch. This frittata also pairs wonderfully with a vibrant Winter Fruit Salad for a complete and balanced meal!
Step-by-Step: How to Make Instant Pot Butternut Squash and Kale Frittata with Goat Cheese
Forget the hassle of switching between the stove top and the oven! The Instant Pot makes this fluffy frittata in just one pan (cooked within the pot), delivering a perfectly pressure-cooked meal in no time flat. Follow these simple steps for a truly delicious result:
- Roast the Butternut Squash: Begin by preheating your oven to 400°F (200°C). Line a large baking sheet with parchment paper to prevent sticking and make cleanup a breeze. Spread your diced butternut squash cubes evenly on the baking sheet. Drizzle with a little olive oil and season generously with pinches of salt and freshly ground black pepper. Roast for 30 to 35 minutes, or until the squash is tender and beautifully golden brown around the edges. Roasting deepens the flavor and adds a lovely caramelized sweetness.
- Prepare Your Instant Pot Pan: While the squash roasts, prepare your Instant Pot safe casserole dish or pan. Lightly grease or spray it with olive oil or your preferred cooking oil spray. This crucial step ensures your frittata doesn’t stick and releases easily after cooking. Set this prepared pan aside.
- Sauté Aromatics in the Instant Pot: Set your Instant Pot to the “Sauté” function. Once hot, add 1 teaspoon of olive oil, then toss in the diced onions. Sauté for a few minutes until the onions become fragrant and translucent, indicating their flavors are developing nicely. Next, add your chopped kale and continue to sauté until it wilts down, becoming tender and bright green. This step builds a foundational layer of flavor for your frittata.
- Combine and Prepare for Pressure Cooking: In your previously greased casserole dish, whisk together the 8 eggs, salt, and almond milk until well combined and slightly frothy – this incorporates air for a fluffier frittata. Add the sautéed onion and kale mixture, along with the roasted butternut squash cubes. Gently fold these ingredients into the egg mixture. Finally, sprinkle the goat cheese on top and gently mix it in with the eggs to distribute its creamy goodness. Cover the casserole dish tightly with aluminum foil to prevent condensation from dripping onto the frittata during pressure cooking.
- Set Up the Instant Pot: Pour 1 cup of water into the inner liner of your Instant Pot. This water is essential for creating the steam needed for pressure cooking. Using a trivet or a homemade foil sling (you can easily make one from aluminum foil if you don’t have a sling), carefully lower your covered frittata dish into the Instant Pot. Ensure the dish is stable and not touching the water.
- Pressure Cook: Secure the Instant Pot lid and make sure the sealing valve is set to the “Sealing” position. Set the Instant Pot to “Pressure Cook” (or “Manual” on older models) on High pressure for 12 minutes.
- Natural Release: Once the cooking time is complete, allow for a 10-minute natural pressure release (NPR). This means you do nothing and let the pressure release on its own for 10 minutes. This slow release is crucial for preventing the eggs from deflating and ensures a wonderfully tender texture. After 10 minutes, carefully switch the sealing valve to “Venting” for a quick release of any remaining pressure, then open the lid.
- Broil for Golden Perfection (Optional): Carefully remove the frittata from the Instant Pot using your sling. If you desire a beautifully golden-brown top, you can place the frittata under a broiler for a few minutes before serving. Keep a close eye on it, as broilers work quickly!
- Serve and Enjoy: Cut the frittata into 4 generous servings. Drizzle generously with balsamic glaze on top – this is where the magic happens! Serve warm and savor the delicious blend of flavors.
If I Don’t Have an Instant Pot, Can I Still Make This Recipe?
Absolutely! While the Instant Pot offers unparalleled convenience for this frittata, you can certainly go the traditional route using your stovetop and oven. The delicious result will be just as satisfying. Here’s how you can adapt the recipe:
- Roast the Squash: The initial step of roasting the butternut squash remains exactly the same. Preheat your oven to 400°F (200°C), toss the diced squash with olive oil, salt, and pepper, and roast for 30 to 35 minutes until tender and golden brown.
- Sauté Veggies in a Skillet: Instead of using the Instant Pot for sautéing, you’ll need an oven-safe skillet (preferably cast iron or another oven-safe, non-stick pan). Heat 1 teaspoon of olive oil in the skillet over medium heat. Add the diced onions and sauté until they are translucent and fragrant, typically 3-5 minutes. Then, add the chopped kale and cook until it wilts, another 2-3 minutes. Once the vegetables are tender, gently stir in the roasted butternut squash to combine.
- Assemble and Bake: In a separate bowl, whisk together the 8 eggs, ¼ cup almond milk, and ¼ teaspoon salt until well combined. Pour this egg mixture evenly over the vegetables in your oven-safe skillet. Sprinkle the goat cheese over the top of the egg mixture.
- Bake to Perfection: Transfer the skillet directly to your preheated 400°F (200°C) oven. Bake for approximately 17-20 minutes, or until the frittata is puffed up, golden around the edges, and set in the center. You can test for doneness by gently shaking the pan; the center should be firm and not liquid.
This method offers the same incredible flavors with a slightly more hands-on approach. For a detailed visual guide and more tips on the stovetop-to-oven method, you can refer to my Garden Vegetable Frittata recipe!
Meal Prep Perfection: Storage and Reheating Tips
Frittatas are truly a meal prep champion! Their ability to hold up beautifully as leftovers is one of their most appealing qualities, making them an excellent choice for convenient, healthy meals throughout the week. Here’s how to store and reheat your delicious Butternut Squash and Kale Frittata:
- Refrigeration: Once the frittata has cooled completely, you can slice it into individual servings. Store these slices in airtight containers in the refrigerator for up to 4 days. If you’re stacking slices in one container, place a small piece of parchment paper between each slice to prevent them from sticking together. This makes grabbing a single serving incredibly easy.
- Freezing: Frittatas also freeze wonderfully, extending their shelf life even further! To freeze, ensure the frittata is completely cooled. Wrap individual slices tightly in plastic wrap, then place them in a freezer-safe airtight container or a heavy-duty freezer bag. This double layer of protection helps prevent freezer burn. Frittata slices can be stored in the freezer for up to 2-3 months.
- Thawing: When you’re ready to enjoy a frozen slice, simply transfer it from the freezer to the refrigerator the night before to thaw.
- Reheating:
- Microwave: For a quick reheat, place a single slice on a microwave-safe plate and heat for 1-2 minutes, or until warmed through. Be careful not to overheat, as this can make the eggs rubbery.
- Oven: For the best texture, especially if reheating multiple slices, preheat your oven to 300°F (150°C). Place the frittata slices on a baking sheet and heat for 10-15 minutes, or until warmed through. This method helps retain the frittata’s original fluffy texture and can even re-crisp the edges slightly.
- Instant Pot (for whole frittata): If reheating a whole frittata, you can use the Instant Pot’s “Steam” function. Add 1 cup of water to the inner pot, place the frittata on a trivet, and steam for 5-7 minutes on low pressure with a quick release. This method helps keep the frittata moist and tender.
With these storage and reheating tips, you’ll have a wholesome, protein-packed breakfast or light meal ready to go whenever hunger strikes!
Serving Suggestions Beyond Breakfast
While this Butternut Squash and Kale Frittata with Goat Cheese is an absolute showstopper for breakfast and brunch, its versatility means it shines equally bright as a light lunch or even a simple, satisfying dinner. Don’t limit its deliciousness to just the morning!
- For Breakfast or Brunch: Serve it alongside a fresh fruit salad (like the Winter Fruit Salad mentioned earlier), a warm cup of coffee or tea, and maybe some crusty whole-grain toast. It’s also fantastic paired with crispy bacon or breakfast sausage for a heartier meal.
- For Lunch: A slice of this frittata makes an excellent packed lunch. Pair it with a simple green salad dressed with a light vinaigrette, or a cup of your favorite soup. The protein and fiber will keep you feeling full and energized through the afternoon.
- For a Light Dinner: Elevate your evening meal by serving this frittata with roasted vegetables (like asparagus or broccoli), a side of quinoa or wild rice, or a fresh, crusty baguette. It’s a wonderfully balanced and flavorful option that comes together quickly, especially if you’ve prepped it in advance.
No matter when you choose to enjoy it, this Instant Pot Butternut Squash and Kale Frittata with Goat Cheese is sure to impress with its rich flavors and comforting appeal.
Explore More Make-Ahead Egg Breakfasts
If you love the convenience and deliciousness of make-ahead egg breakfasts, you’re in luck! Here are some more fantastic recipes that will help you tackle those busy mornings with ease:
Crock Pot Breakfast Casserole
Sheet Pan Breakfast with Sweet Potato, Brussels Sprouts, and Bacon
Mason Jar Egg Casseroles
Sausage and Zucchini Quiche
Instant Pot Frittata with Spinach and Feta
Butternut Squash and Kale Frittata with Goat Cheese
Pin Recipe
Ingredients
- 1/3 cup goat cheese crumbled
- 2 cups butternut squash diced into small cubes
- Olive oil and/or olive oil cooking spray
- 1 ½ cups chopped kale
- ½ cup diced onion (about ½ onion)
- 8 eggs
- ¼ cup original almond milk
- ¼ teaspoon salt
- Balsamic glaze (optional, but highly recommended)
Instructions
Instant Pot Method
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Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
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Place the squash cubes on the baking sheet and toss with a drizzle of olive oil and pinches of salt and pepper. Roast for 30 to 35 minutes or until golden brown around the edges and tender.
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Grease or spray an Instant Pot safe casserole dish or pan with olive oil or cooking oil spray. Set aside.
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Set your Instant Pot to “Sauté” and add 1 teaspoon of olive oil and the diced onions. Sauté until the onions become fragrant and translucent, then add the chopped kale and sauté until wilted. Turn off sauté mode.
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In the prepared casserole dish, whisk together the eggs, salt, and almond milk. Add in the sautéed veggie mixture and the roasted butternut squash. Top with goat cheese and gently mix into the eggs. Cover the dish tightly with foil.
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Add 1 cup of water to the inner liner of the Instant Pot. Using a trivet or a sling, carefully lower your covered frittata dish into the Instant Pot.
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Secure the lid and set the Instant Pot to “Pressure Cook” (High Pressure) for 12 minutes. After cooking, allow a 10-minute natural pressure release (NPR), then quick release any remaining pressure.
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Carefully remove the frittata from the Instant Pot. If desired, broil the top for a few minutes until golden brown before serving. (Watch closely to prevent burning!)
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Cut into 4 servings and enjoy immediately with a generous drizzle of balsamic glaze on top.
Stovetop & Oven Method
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Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
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Place the squash cubes on the baking sheet and toss with a drizzle of olive oil and pinches of salt and pepper. Roast for 30 to 35 minutes or until golden brown around the edges and tender.
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Using an oven-safe skillet, heat 1 tsp olive oil over medium heat. Sauté onions until translucent (3-5 mins), then add kale and sauté until wilted (2-3 mins). Add roasted squash and give everything a nice stir.
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In a separate bowl, whisk 8 eggs, ¼ cup almond milk, and ¼ tsp salt. Pour this mixture over the vegetables in the skillet and top with crumbled goat cheese. Then bake in the preheated 400°F (200°C) oven for about 17-20 minutes or until the frittata is cooked through and set.
Video
Notes
WW link for personal points: Butternut Squash and Kale Frittata
Nutrition