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Winter Squash & Onion Egg Muffins

Active Time: 15 minutes / Cook Time: 45 minutes / Total Time: 60 minutes

Makes 8 Muffins, plus leftover roasted squash

Nutrition Corner: Yellow & Orange Foods
Yellow and orange foods, including carrots, yellow beets, pumpkin, sweet potato, and winter squash contain carotenes, beta-cryptoxanthin, naringenin, rutin, and bromelain. One type of carotene, beta carotene, is converted into Vitamin A in our body, a vitamin important for vision, skin, bone, and teeth growth, and reproductive health. Beta-crytoxanthin is an antioxidant that prevents inflammation throughout the body. Naringenin, rutin, and bromelain are additional nutrients found in yellow and orange foods that have been shown to be health promoting, while lowing risk for chronic diseases.

Winter Squash & Onion Egg Muffins.JPG


  • 1 medium delicata squash, about 1 ½ pounds
  • 1 ½ tablespoons ghee, melted, divided
  • 1 small yellow onion, diced
  • 8 eggs
  • ¼ cup almond milk
  • ¼ teaspoon fine sea salt
  • 1/6 teaspoon fresh black pepper
  • 1/2 teaspoon garlic powder


  1. Preheat oven to 400 degrees F. Line a baking tray with parchment paper.
  2. Carefully slice squash in half lengthwise (you do not need to peel it!). Trim the ends. Lay each half cut side down and slice into inch-thick half-moon slices (slice crosswise). Chop each half-moon into inch-thick cubes. Toss with 1 tablespoon ghee and arrange in a single layer on prepared baking tray. Roast until fork tender, 15-20 minutes.
  3. While the squash roasts, caramelize the onions. Heat ½ tablespoon ghee in a small sauté pan over medium heat. Add diced onions and sauté until translucent, 3 minutes. Turn heat to the lowest setting, cover, and let cook until squash is finished roasting. If the pan looks dry during this process, add a teaspoon of water.
  4. Once squash is fork tender, remove from oven and allow to cool slightly.
  5. Lower oven to 350 degrees F. Line a muffin tray with 8 muffin liners or lightly grease with ghee.
  6. Whisk together eggs, almond milk, salt, pepper, and garlic powder in a medium sized mixing bowl.
  7. Add 1 ½ cups squash and all of the onions and mix to incorporate.
  8. Use a spoon to fill 10 muffin trays, filling each ¾ full.
  9. Bake for 20-25 minutes or until fluffy and starting to brown. Insert a toothpick into the center of one muffin if you are unsure if it is cooked. If it comes out clean they are ready.
  10. Let cool completely. Store muffins in an airtight container in the fridge.
  11. Enjoy as a snack throughout the week. To warm up, place in a 350°F oven for 5 minutes (they are also delicious straight from the fridge).
  12. Store leftover roasted squash in an airtight container in the fridge to enjoy as a snack this week.