Delicata squash, one of our very favorite winter squashes, does not get enough attention. It is a breeze to prepare (when it comes to squash), easy to handle, rich in flavor, and creamy in texture. The best part is that the skin is edible and absolutely delicious! Delicata squash is at its best early-mid fall, so now is the perfect time to look for it at your local market. Below, you’ll find my go-to method for roasting the veggies, which can be kept in the refrigerator for up to four days before making this dish.
Delicata squash contains fiber and is rich in carotenoids, a great source of vitamin A, found in the flesh. Eggs are full of protein, walnuts contain essential fatty acids supportive to brain health, and the herbs contain a variety of medicinal properties. This dish is exploding with nutrition!
Ingredients
Frittata
- 1 large Delicata squash, halved lengthwise and seeded, cut into ¼-inch moons, about 2 ¼ cups
- ½ large red onion, halved lengthwise, right through the root end, cut into thin slices, ½ cup
- 2 tablespoons avocado oil
- ¼ teaspoon sea salt
- ¼ teaspoon crushed black pepper
- 1 tablespoon ghee
- ½ cup thinly sliced shiitake mushrooms
- 10 pasture-raised eggs
- ¼ teaspoon sea salt ¼ teaspoon freshly ground black pepper
- ¼ cup non-dairy milk, plain and unsweetened
Herb Salad
- ½ cup parsley leaves
- 10-15 basil leaves
- ¼ cup chives, cut into 1-inch matchsticks
- 10-15 mint leaves
- 10-15 oregano leaves
- 1 small fennel bulb, thinly shaved, about 1 cup
- 2 tablespoons raw pumpkin seeds (optional)
Walnut Dressing
- 1 small shallot, minced
- 1 tablespoon fresh lemon juice
- 1 tablespoon champagne vinegar
- ½ teaspoon whole-grain mustard
- ⅛ teaspoon sea salt
- ⅛ teaspoon freshly ground black pepper
- 1 tablespoon walnut oil
- 1 tablespoons olive oil
Preparation
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Preheat the oven to 425°F and line a baking sheet with parchment paper.
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Place the squash and onions on the baking sheet. Drizzle with avocado oil and sprinkle salt and pepper, toss to coat. Evenly distribute on the sheet and roast until the squash is golden brown on all sides and until the onions are soft and browned, 25 to 30 minutes.
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While squash and onions are roasting in the oven, prepare the herbs for the salad. Wash the herbs and dry them with a kitchen towel, making sure they are completely dry. Thinly shave the fennel using a mandoline or a sharp knife. Set aside.
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Make the walnut dressing by combining lemon juice and champagne vinegar with minced shallots in a small bowl, letting them marinate for 10 minutes. After 10 minutes, add the rest of the ingredients, mix well, and set aside.
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To make the frittata, heat the ghee in a cast-iron skillet over medium-high heat. When hot, add shiitake mushrooms, stirring occasionally, until softened and beginning to brown, about 5 minutes. Remove from heat.
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Crack the eggs into a medium mixing bowl, add non-dairy milk, salt, and pepper. Whisk until blended. Transfer the roasted squash and onions to the cast iron skillet. Preheat the oven to 350°F.
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Once the skillet is hot, pour eggs on top. Distribute the egg mixture evenly across the pan.
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When the outside edge of the frittata turns lighter in color, about 5 minutes, transfer the skillet to the oven. Bake for 10 minutes, center should jiggle a bit when removed from the oven. Set aside to cool for 10 minutes.
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Meanwhile, combine fennel, herbs, and pumpkin seeds (optional) in a mixing bowl. Drizzle dressing over herb salad, slice frittata into wedges and arrange herb salad on top.
Preheat the oven to 425°F and line a baking sheet with parchment paper.
Place the squash and onions on the baking sheet.
Drizzle with avocado oil and sprinkle salt and pepper, toss to coat. Evenly distribute on the sheet and roast until the squash is golden brown on all sides and until the onions are soft and browned, 25 to 30 minutes.
While squash and onions are roasting in the oven, prepare the herbs for the salad. Wash the herbs and dry them with a kitchen towel, making sure they are completely dry. Thinly shave the fennel using a mandoline or a sharp knife. Set aside.
Make the walnut dressing by combining lemon juice and champagne vinegar with minced shallots in a small bowl, letting them marinate for 10 minutes. After 10 minutes, add the rest of the ingredients, mix well, and set aside.
To make the frittata, heat the ghee in a cast-iron skillet over medium-high heat. When hot, add shiitake mushrooms, stirring occasionally, until softened and beginning to brown, about 5 minutes. Remove from heat.
Crack the eggs into a medium mixing bowl, add non-dairy milk, salt, and pepper. Whisk until blended. Transfer the roasted squash and onions to the cast iron skillet. Preheat the oven to 350°F.
Once the skillet is hot, pour eggs on top. Distribute the egg mixture evenly across the pan.
When the outside edge of the frittata turns lighter in color, about 5 minutes, transfer the skillet to the oven.
Bake for 10 minutes, center should jiggle a bit when removed from the oven. Set aside to cool for 10 minutes.
Meanwhile, combine fennel, herbs, and pumpkin seeds in a mixing bowl.
Drizzle dressing over herb salad, slice frittata into wedges and arrange herb salad on top.
Nutritional analysis (per serving, 8 serving): calories 219, total fat 15.9g, saturated fat 3.9g, cholesterol 235, fiber 3.4g, protein 9.6g, carbohydrate 11.7g, sodium 312mg, sugars 2.6g
