High Protein Kabocha Squash Frittata: Cottage Cheese Bake
If you’ve never cooked with kabocha squash before, this kabocha squash frittata recipe that will convert you. Its flesh turns deep and sweet when roasted, almost chestnut-like, and it pairs beautifully with the creamy, protein-packed base of eggs, egg whites, and blended cottage cheese. Finished with a golden cap of parmigiano reggiano, this bake is equal parts cozy and energizing the kind of dish that makes a quiet morning feel a little more intentional.
Why You’ll Love This Kabocha Squash Recipe
This high protein breakfast casserole brings together two things that don’t always go hand in hand: genuine nourishment and genuine comfort. The roasted kabocha squash brings natural sweetness and a soft, custardy texture, while the blended cottage cheese keeps every slice creamy without weighing it down.
It’s the kind of recipe that fits into a slow Sunday and a rushed Tuesday in equal measure. Make it ahead, slice it for the week, and enjoy it warm from the oven or cold from the fridge both are good in their own way.
And if you’ve been searching for kabocha squash recipes that feel a little more like a meal and a little less like “diet food,” this one quietly does both.
Simple Ingredients
- Kabocha squash: The heart of this dish. Roasting brings out its natural sweetness and gives the frittata a soft, almost velvety texture once baked into the eggs.
- Eggs and egg whites: Together they create a light, fluffy base while keeping the protein content high without making the dish too heavy or rich.
- Low fat cottage cheese: Blended until smooth, it disappears into the egg mixture and adds creaminess along with a serious protein boost no lumpy texture, just soft, custard-like results.
- Yellow onion: Roasted alongside the squash, it turns soft and slightly sweet, adding gentle depth to every bite.
- Avocado oil: A light, neutral oil that helps the squash and onion roast beautifully without overpowering the other flavours.
- Parmigiano reggiano: Sharp, nutty, and savoury it ties the whole dish together and gives the top a beautiful golden finish.
- Salt and pepper: Simple seasoning that lets the natural flavours of the squash and cheese shine.
Recipe Details
Servings: 4
Prep time: 15 minutes
Cook time: Approximately 70 minutes
Total time: About 1 hour 25 minutes
Recommended Equipment
- Baking sheet
- Parchment paper
- Blender
- Large mixing bowl
- Whisk
- Baking dish
What Is Needed
- 600g kabocha squash, cut into cubes
- 6 large eggs
- 400ml egg whites
- 600g low fat cottage cheese
- 150g yellow onion, chopped
- 2 tsp avocado oil
- 40g parmigiano reggiano, grated
- Salt and pepper, to taste
Optional variation: 1 tsp dill and 1 tsp paprika
How to Make Kabocha Squash Frittata
Step 1: Roast the Kabocha Squash and Onion: Preheat your oven to 200°C (400°F). Line a baking pan with parchment paper and lightly grease with avocado oil.
Spread the cubed kabocha squash and chopped onion across the pan in a single layer. Lightly spray with avocado oil and sprinkle with salt. Roast for 35 minutes, until the squash is tender and lightly golden at the edges this is where the flavour really starts to build.
Step 2: Blend the Cottage Cheese: While the squash roasts, add the cottage cheese to a blender and blend until completely smooth. This step is what gives the finished frittata its soft, creamy texture, so don’t rush it.
Step 3: Make the Egg Mixture: In a large bowl, whisk together the eggs and egg whites until well combined. Stir in the blended cottage cheese along with your seasonings, mixing until smooth. Fold in half of the grated parmigiano reggiano.
Step 4: Assemble: Lightly grease a baking dish with avocado oil. Add the roasted kabocha squash and onion to the dish, then pour the egg mixture over the top. Gently stir to combine, letting the squash settle evenly throughout.
Step 5: Bake: Reduce the oven temperature to 190°C (375°F) and bake for 35 minutes, until the frittata is set and just turning golden on top.
Step 6: Finish and Serve: Sprinkle the remaining parmigiano reggiano over the top. Cut into portions and serve warm or cold.
Top Tips
Roast the squash properly: Don’t rush this step the caramelization on the kabocha squash and onion is where most of the flavour comes from. A slightly golden edge means more depth in the final bake.
Blend the cottage cheese until smooth: This is the secret to that creamy, custardy texture. Skipping this step will leave you with a slightly curdled finish.
Make it ahead: This frittata holds up beautifully in the fridge, making it an easy high protein breakfast casserole to prep on a Sunday and enjoy throughout the week.
Recipe Variations
Dill and paprika kabocha frittata: Add 1 teaspoon of dill and 1 teaspoon of paprika to the egg mixture for a warm, slightly smoky variation a small addition that makes a big difference.
Roasted kabocha squash and spinach frittata: Stir in a couple of handfuls of fresh spinach to the egg mixture before baking for extra greens and colour.
Air fryer kabocha squash frittata: Roast the squash and onion in the air fryer at 200°C for 15–18 minutes, then continue with the recipe as written.
How to Store and Reheat
Refrigerating: Store in an airtight container in the fridge for up to 4 days. Slices are easy to grab for breakfast on busy mornings.
Freezing: Cool completely, then wrap individual slices and freeze for up to 1 month. Defrost overnight in the fridge before reheating.
Reheating: Warm in the microwave for 30–45 seconds, or enjoy cold straight from the fridge both are genuinely good.
Kabocha Squash Frittata
Equipment
- Baking sheet
- Parchment paper
- Blender
- Large mixing bowl
- Whisk
- Baking dish
Ingredients
- 600 g kabocha squash cut into cubes
- 6 large eggs
- 400 ml egg whites
- 600 g low fat cottage cheese
- 150 g yellow onion chopped
- 2 tsp avocado oil
- 40 g parmigiano reggiano grated
- Salt and pepper to taste
Instructions
- Preheat your oven to 200°C (400°F). Line a baking pan with parchment paper and lightly grease with avocado oil.
- Spread the cubed kabocha squash and chopped onion across the pan in a single layer. Lightly spray with avocado oil and sprinkle with salt. Roast for 35 minutes, until the squash is tender and lightly golden at the edges this is where the flavour really starts to build.
- While the squash roasts, add the cottage cheese to a blender and blend until completely smooth. This step is what gives the finished frittata its soft, creamy texture, so don’t rush it.
- In a large bowl, whisk together the eggs and egg whites until well combined. Stir in the blended cottage cheese along with your seasonings, mixing until smooth. Fold in half of the grated parmigiano reggiano.
- Lightly grease a baking dish with avocado oil. Add the roasted kabocha squash and onion to the dish, then pour the egg mixture over the top. Gently stir to combine, letting the squash settle evenly throughout.
- Reduce the oven temperature to 190°C (375°F) and bake for 35 minutes, until the frittata is set and just turning golden on top.
- Sprinkle the remaining parmigiano reggiano over the top. Cut into portions and serve warm or cold.
Notes
Michelle
Hi, I’m Michelle, the founder, owner, author, and editor of OvenSpot. My passion for one-pot cooking commenced when I was working to prepare cafeteria lunches for school students. I am now on a mission to assist you in choosing the cooking pot or appliance you will use daily. As well as in-depth information to assist you in using and caring for your cookware and appliances. Along with the yummy recipes I use at home.
Questions? Reach out to Michelle at [email protected]