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Mar 10

Kabocha and Black Bean Frittata

There’s something special about a hot breakfast.

 

Forget Folger’s in my cup – I want eggs!

As someone who is continually unable to get out of the door on time, hot breakfasts aren’t exactly practical.  This means food prep is especially important.  And it has to be high protein – I need stay-power!

I bring you the Kabocha and Black Bean Frittata.

Kabocha and Black Bean Fritatta

 

This savory breakfast bake is perfect to keep on hand and reheat quickly throughout the week.  It’s packed with veggies, so you begin your day with a nutrient-rich breakfast. You can customize your veggie mix and spices to your liking.  I was feeling Mexican.

Yo quiero desayuno. 

Kabocha and Black Bean Fritatta

 

What I really love about this frittata is how thick it is.  You can add more egg if you want something more quiche-like, but I prefer the density.  It feels like I’ve had a breakfast sandwich!

I would be remiss if I didn’t call out Heather’s MMAZ ingredient – squash!  Of course I chose my favorite Kabocha; you could use anything here.  Kabocha is strongly encouraged though – the hint of sweetness the kabocha adds is fabulous with the warm Mexican spices!

MMAZ

It was indeed marvelous.  Check out more marvelous links on Katie’s blog!

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Kabocha and Black Bean Frittata

Kabocha Squash & Black Bean Frittata

  • Olive oil
  • 1 C cubed kabocha squash, roasted
  • ¼ cup diced red onion
  • 1 clove garlic, minced
  • 1/4 C diced red bell pepper
  • 1/2 C frozen kale (can use fresh)
  • 1/2 C black beans, rinsed and drained
  • 1/2 C egg whites
  • 1 T nutritional yeast
  • 1/2 tsp cumin
  • 1/2 black pepper
  • 1/4 tsp turmeric
  • 1/4 tsp cayenne
  • Fresh cilantro, to taste

 

Preheat the oven to 400 degrees.

Spray or grease an oven-safe  skillet over medium-high heat.  Add onion, sauteing until beginning to turn translucent.  Add red pepper, garlic, kale, kabocha, and beans and saute until tender, ~5 -6 mins.

Meanwhile, whisk together egg whites, nutritional yeast, and spices in a small bowl.  Transfer veggies to the bowl, stirring to combine.

Grease you skillet again, then pour in the eggs and vegetables mixture.

Bake for 15-20 mins, until the center is firm and no longer jiggles when you move the pan.

Cool for 10 minutes. Can store for 4-5 day in an airtight container in the refrigerator.

***

I’m on the road all week.  Bring it on, hotel breakfast bar.  I’m armed with protein, bro.

What is your favorite squash?

Do you prep breakfasts for the week?  What do you make?

 

61 comments

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  1. Divya @ Eat. Teach. Blog.

    This looks PHENOMENAL!

  2. Christine @ Love, Life, Surf

    Seriously, this looks amazing! Need to try this.

  3. Debbie @ Live from La Quinta

    That looks really good. Now if I could figure out how to make it tofu :-)

    1. Laura

      It would be an easy sub! I’d just add a bit of liquid and puree the tofu to replace egg!

  4. Tiff

    This looks great!! Love frittatas.

  5. Carla

    hmmmm SQUASH IN MY ‘TTATA?
    never ever ever ever even occurred to me.
    and you know I LOVE MY ‘TTATAS!!!

    1. Laura

      Who doesn’t love tatas?! ;)

  6. Pamela Hernandez

    I love Kabocha squash! I had the most amazing pizza in Maui with it along with red onion and crushed macadamia nuts. Bliss. I use mostly butternut however due to availability.

    1. Laura

      OMG – that sounds incredible!!!

  7. Jennifer F

    Looks yummy. I’ve made some good stuff with calabaza squash

    1. Laura

      I love calabaza! It’s next on my list of favorites.

  8. Tina Muir

    Okay, I am not really an egg person, but that genuinely does make me want to eat eggs! I am right there with you in that breakfasts need to be sustaining…..so why do I often have cereal then? Haha I am a hypocrite when it comes to that I guess….I cant give up my beloved cereal! Just means I snack earlier, but I NEED to make more breakfasts like this! I must try!

    1. Laura

      I love cereal too! I’ll sometimes ass protein power to the milk to bulk it up.

  9. Krista @ Tiny n Fit

    I love love frittatas! I make a huge one during Sunday food prep and eat them for lunches all week! Great recipe!

  10. Kaila @healthyhelperblog!

    This looks great!!! SO many of my favorite foods all in one dish! Gotta love anything with kabocha :)

  11. Maureen

    YUM!!! My favorite squash is spaghetti squash – so versatile! I have the same breakfast every morning – 2 fried eggs with a small slice of sourdough smeared with some avocado.

    1. Laura

      Every day?! That does sound good though. I love eggs in any form!

  12. Linz @ Itz Linz

    faaaaantastic! i don’t prep breakfasts for the week because my morning time is my “me” time and i love making breakfast hehe

    1. Laura

      I go about half and half. I wish I could get up earlier!

  13. Heather (Where's the Beach)

    We had a frittata for dinner last night. Love kabocha squash and I bet the texture was fantastic in the frittata. I prep my breakfast each night and heat it up when I get to work (TVP Oats)

    1. Laura

      That’s smart! I need to do that more often.

  14. Jody - Fit at 56

    I really have to get into squash.. never been my thing but I need to try…

    1. Laura

      Really?! It’s one of my favorite carbs.

  15. Alex @ therunwithin

    i haven’t had kabocha in over a week. longest stretch of this winter without it, this certainly wanted me to get my butt in gear.

  16. Sam @ Better With Sprinkles

    I’m definitely kabocha obsessed…yup, living up to the healthy living blogger stereotype ;-) This looks so good!

  17. Sarena (The Non-Dairy Queen)

    You mixed all my favorite foods together! YUM! I am a repeat offender for breakfast with my protein oats and eggs, but I love breakfast for dinner so consider this done!

    1. Laura

      I still want to come have brinner at your house.

  18. Nicole @ Fitful Focus

    Heading over from the MMAZ linkup. This looks delicious! And healthy! I’ll definitely have to give this a try :)

    1. Laura

      Thank you, and thanks for stopping by!!! :)

  19. Kelly @ Cupcake Kelly's

    Yum, this is perfect for my toddler too! He would probably eat the whole thing in one sitting!

    1. Laura

      Really?! You have a great eater. I was so picky as a kid!

  20. Sarah

    Looks delicious, will have to give this a try!

    1. Laura

      Thank you! Please let me know what you think!

  21. RavieNomNoms

    Me too! Bring on the eggs!!

  22. GiGi Eats Celebrities

    I’m so pissed right now. I have known for more than a year that I shouldn’t eat eggs because they make me feel like death – headache and exhausted… Well, after a year of not eating them, I made that amazing frittata recipe for my blog, scraffed that puppy down, didn’t feel tired after 4 days… But then BAM, smacked in the face by a flying bus. I was convinced it was something else though, so I kept on adding a little egg white to my delicious pumpkin bake thingy ma-jiggy…….. But… I think I gotta stop. Cause I about died yesterday from deathly exhaustion. My point? This recipe makes me very very sad because I cannot eat it. :(

    1. Laura

      Eggs make you tired?! I’ve never heard of that! You could just make the veggie part… stir fry!

  23. Jess @ JessieBear

    rio;haelfhahelerhuf I need this. Can I come over? lol

    1. Laura

      LOL! Please do!

  24. lindsay

    frittata!!! tatas! boobs. balls. Yes, i just went there. But really , this look awesome as usual

    1. Laura

      Annnnnnd this is why I heart you. #balls

  25. Purelytwins

    oh yum!!! we aren’t really bean people but this looks amazing -making us crave some black beans :)

    1. Laura

      Musical fruit! ;)

  26. Tara @ Sweat like a Pig

    When I arrived in Perth, I paid $16 for a slice of Frittata. Oh, Perth prices.

    1. Laura

      That sounds like Denmark. It was out of control!

  27. Choc Chip Uru

    Absolutely delicious frittata it looks full of everything :)

    Cheers
    Choc Chip Uru

  28. Gina @ Health, Love, and Chocolate

    That first sentence made me think you made a mug frittata. Which I guess would be slightly possible since I have made eggs in a mug before. Except they exploded. Anyways…….this looks amazing, I was sold by kabocha.

    1. Laura

      I have had the same results doing that. Doh! You have to take it out and stir it half way through.

  29. Megan (The Lyons' Share)

    YUM … looks delicious! Love kabocha (you put “butternut” in the ingredients, btw) and I like that you gave this a Mexican twist. On the meal plan for next week! Good luck on the road this week :(.

    1. Laura

      Haha – fixed that. Thankyouverymuch. ;)

      1. Megan (The Lyons' Share)

        I am eating this right now and it’s goooood. Thank you!!

  30. Brittany @ Delights and Delectables

    oh man!! This looks so good!!! Can’t wait to have eggs again! I have so many recipes of yours that I want to make!!

  31. Nicole @ FruitnFitness

    This sounds so good! I would probably take it to work and eat it cold though, I love cold leftovers! These are pretty much all staples in my pantry, other than the red onion, so it would be super easy to prep for the week.

    1. Laura

      I ate some cold too! I am guilty of eating last night’s leftovers standing in the fridge door.

  32. Heather @ Better With Veggies

    Squash and eggs….mmmmm. I’ve been making my breakfasts in the morning, since they are so quick. I’m actually moving away from food prep, as I found it was stressing me out. :) That’s never good!

    1. Laura

      I saw that! Not prepping stresses me out… I think it’s the crazy hours I have to keep though. I’m at work til 7 or 8 most days!

  33. Whitney @ To Live & Diet in L.A.

    Oh my this looks so tasty!! Breakfast is my favorite meal of the day but I don’t have to prep it because I have my routine down to a T. I may have to switch it up to work this baby in though!

    1. Laura

      Thanks!!! Let me know if you try it. I’m making more this week!

  34. Meghan@CleanEatsFastFeets

    I hate it when my eggs giggle in the pan too. ;)
    I love this. I’m going to try and recreate it tomorrow morning with the last of my acorn squash. I was going to make muffins, but this is so much better. Plus I don’t need a stupid waffle maker.

    1. Laura

      My eggs think I’m very funny. So there. :P

      1. Meghan@CleanEatsFastFeets

        I wouldn’t be surprised if your eggs danced the can-can. :)

  35. Heather @ Kiss My Broccoli

    Love this! I mean, how could I NOT?! Eggs, kabocha, spanglish?? All it needs is some cojita! :D

    I need to get better about prepping one thing a week. It’s nice to just come home in the morning after my shift and not have to work for food! Or even better, if it’s already made, I can take it with me and eat it before even leaving the hospital! #winnerwinnereggsfordinner ;)

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