Mini Spiralized Butternut Squash and Feta Frittata

Spiralized Butternut Squash and Feta Frittata for Two

Let me tell you about my day (so far.) We woke up at 7:15am to...

Mini Spiralized Butternut Squash and Feta Frittata

Let me tell you about my day (so far.)

We woke up at 7:15am to our couch delivery announcing that they will be there in 20 minutes. Yay – we’re so excited to be redecorating our living room and the couch is going to be a great piece to kick off the new decor.

Mini Spiralized Butternut Squash and Feta Frittata

We rush out of bed, make coffee and get ready. Last night, around 11:30pm, we moved out our old couch and brought it downstairs to the loading dock area for all of the trash and discarded furniture.

The delivery guys knock on the door. We open – hi, hi, we’re so excited!

And then…. the guys give our ceilings one look and say, “This couch isn’t going to make it into this apartment.”


So, we run downstairs, get one piece from the old couch, bring it back upstairs, get it back into our apartment and now, here we are. Total bummer.

Mini Spiralized Butternut Squash and Feta Frittata

And yes, this time we took all the necessary measurements to make sure it’ll fit into our apartment.

Next, I needed an idea for the blog today, and I had all these meal prepped spiralized vegetables (FROM THE NEW MEAL PLANS I LAUNCHED ON FRIDAY!), and Lu and I needed to eat breakfast anyway, so I made this quick and easy frittata – with feta for a salty savory kick and butternut squash noodles for sweetness. And of course, there’s some kale in there – because, kale.

I love this frittata because it’s perfect for two!

Mini Spiralized Butternut Squash and Feta Frittata

Things are looking up for us now – a healthy, fueling breakfast and now we’re off to the city to stop by The Sill and find a plant for our new potter and to West Elm/Crate and Barrel to find a new couch.

Nothing’s ever easy, is it?

And for those of you who bought the meal plans this weekend, make sure to share your meal prep pictures on Instagram with the hashtag #inspiralized so that we can see and regram our favorites!

Also, I’m working on taking more “process photos” (per some reader suggestions), so here’s what the frittata looks like in-the-making:

Mini Spiralized Butternut Squash and Feta Frittata

Nutritional Information & Recipe

Weight Watchers SmartPoints*: 7 points

*These points were calculated using the official Weight Watchers SmartPoints calculator. We are in no way affiliated with Weight Watchers, we are providing this information based on popular demand.


Mini Spiralized Butternut Squash and Feta Frittata

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4


  • 1/2 tablespoon extra virgin olive oil
  • 1 packed cup curly kale chopped
  • 1 small garlic clove minced
  • 1/4 teaspoon red pepper flakes
  • salt and pepper to taste
  • 1.5 cup butternut squash Blade D noodles about 1/4 of a small peeled butternut squash
  • 1/4 teaspoon paprika
  • 4 large eggs beaten
  • 2 tablespoons well-crumbled feta cheese or goat cheese, or omit if dairy-free


  • Preheat the oven to 425 degrees.
  • Place a large skillet over medium-high heat and add in the olive oil. Once oil heats, add in the kale, garlic and red pepper flakes and season with salt and pepper. Cook for 5 minutes or until kale is mostly wilted and place in an 8” oven-safe skillet. Then, in the skillet used to cook the kale, add in the butternut squash noodles and season with salt, pepper and paprika. Toss and cook for 5 minutes or until noodles are mostly wilted. Place the cooked noodles into the 8” skillet and make sure the kale and noodles are evenly distributed in the skillet.
  • While the butternut squash cooks, stir in the feta to the beaten eggs. Pour the eggs evenly over the frittata and season with pepper. Let cook for 1 minute or until eggs set on the bottom.
  • Bake the 8” skillet frittata for 10-13 minutes or until eggs are cooked through and edges are lightly brown and when pierced with a toothpick, the toothpick comes out clean. Remove from the oven and divide into four slices.

Mini Spiralized Butternut Squash and Feta Frittata Recipe


with love, Ali

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Recipe Rating


  • I LOVE kale too. I run a small organically managed farm and in the summer we have huge gardens, I milk cows, grow pigs, have houseguests, etc and so this week I bought a spiralizer to help cut down on prep time in the kitchen. Thinking, surely this is not just for zuchinni, I found you this morning while I tramped through Mr Googles suggestions for recipes. Oh I am so glad to find you! I have the vegetables and the eggs (better bring them in before they freeze in the chicken coop) and kale in my glasshouse (it is 5degrees outside) and I might make this for a light dinner tonight. Looking forward to your recipes. Thank you for for a bright and well managed site.. c
    • Thanks for the kind, thoughtful note/review! So glad you found us!
  • The frittata looks great but I'm even more excited that you're bringing back "process photos" (some of us long-time followers remember them from your early posts!). I realize not everyone needs them, but I find they help me see if I'm on track when trying a new recipe. Thanks Ali!
  • I made this recipe for one today, it was my first ever frittata and so delicious!! I substituted parsnips for the butternut squash as I had that on hand (I debated between that or a sweet potato). Do you have a list that gives suitable veggie substitutions? Or is it just a matter of preference? Thanks for a great brunch recipe!
    • It's a matter of preference, but also certain veggies work better than others. I think it's fun to experiment! Glad you loved the recipe!
  • I tried this recipe and it turned out very well. I chopped up two pieces of bacon, sauteed them and added them to the kale. For non-vegetarians it added a nice smoky flavor.
  • Just found your site and borrowed your book from the library. Very good recipes and so healthy. However, i dont understand the nutritional value on this recipe. It says it has 144% of colesterol. I need to lower mine. Anyway, is that mean it has almost 1.5 times the daily value? Would you point me into the right direcction on how to read and interprect this labels? Thanks.
  • Since I found your website and started spiralizing, frittatas are one of my most favorite things to make. I cook for 3 or 4 and want leftovers so I use a ten inch skillet with six eggs. I had butternut squash I needed to use so this recipe was perfect. It was the best frittata I ever made. What I don't understand is why you used 2 skillets. The best thing about frittatas - you only use on skillet. Can't wait to make the recipe again.
  • I have just made this for lunch. I used chopped broccoli instead of kale, because I wanted to use ingredients that I had in. It was fab, and I will definatley be making this again. I even spiralised the broccoli stalk, which I would usually throw away so it saved on waste too,
  • Hi, I am excited to make this but a bit confused. In the article you say it's perfect for two, but the recipe shows that it makes 4 servings. Can you explain? Thanks!