Pumpkin and feta frittata recipe
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A hearty, yet quick and easy vegetarian frittata. Cooked pumpkin, potato, spinach, Cheddar, red onion and eggs are baked together until set.
22 people made this
- 475g cubed fresh pumpkin
- 275g potato, peeled and coarsely chopped
- 125g fresh spinach, chopped
- 200g crumbled feta cheese
- 90g grated Cheddar cheese
- 8 eggs, lightly beaten
- 1 small red onion, thinly sliced
MethodPrep:20min ›Cook:35min ›Ready in:55min
- Preheat oven to 200 C / Gas 6. Lightly grease a 25x25cm or similar sized baking dish and line it with baking parchment.
- Place the pumpkin in a microwave-safe bowl; cover and cook in microwave on full power, stirring halfway through cooking time, until tender, about 5 minutes. Place the potato in a microwave-safe bowl; cover and cook in microwave on full power until tender enough to pierce with a fork, about 4 minutes.
- Combine the pumpkin and potato in a large bowl. Add the spinach, feta cheese, Cheddar cheese and eggs; stir. Transfer mixture to prepared dish; top with sliced onion.
- Bake in preheated oven until firm, about 25 minutes. Allow to rest 5 minutes before serving.
If pumpkin is unavailable, use butternut squash instead.
Reviews & ratingsAverage global rating:(22)
Reviews in English (19)
Folks, if you're having a problem getting the eggs cooked enough, it's because this is not prepared like a real frittata which is started out in a skillet. Your pumpkin (4 cups is too much for 8 eggs)and potato and onion should be sauteed (separately, of course) then the eggs poured in and cheese added, cook till the bottom is set, then place in hot oven or under broiler. Sauteeing the veg will add so much more flavor to the pan than pre-cooking in a microwave (yuk); and in a good skillet, I have never had a frittata stick. This way, it cooks in a lot less time and you don't have a bunch of bowls to wash--just one skillet. Also, for any dish to be flavorful and not one dimensional, you must season each component--not just the final conglomeration.-27 Nov 2011
My whole family loved this one. After reading other reviews I did make a few alterations. I added cooked diced onion to the egg mix and topped the frittata with tomato slices rather than the sliced onion. I also used frozen spinach rather than fresh. Very easy and very tasty recipe that we'll definitely be making again.-03 Aug 2008
I don't actually use recipes, per se. I never make the same thing twice, but often get stuck on inspiration. So thank you for launch idea on a wonderful not-so-usual brunch this morning. I substituted baked sweet potato (already on hand) for both pumpkin and potato, added raw pistachios and some salt/generous black pepper, served with side of steamed carrot greens (I like slight bitter with my sweet). I baked it using cast iron, as I usually do with an egg dish. It was wonderful; my husband, however, ate all of it so there's no leftovers to try it cold.-14 Nov 2009
Roasted pumpkin, bacon and fetta frittata
1. Preheat the oven to hot (220°C). Coat a 19cm square cake pan with cooking oil spray, sprinkle the base and sides with half of the parmesan cheese.
2. Combine the pumpkin and oil in a large baking dish. Bake, uncovered, in a hot oven, for 15 minutes. Cut the green onions into 5cm pieces. Add the bacon, garlic and green onions to the dish and bake for a further 15 minutes or until pumpkin and bacon are browned lightly.
3. Spoon the pumpkin mixture into the prepared pan. Reduce the oven temperature to moderate (180°C).
4. Whisk the eggs and remaining parmesan with the combined cornflour and cream in a medium bowl, season with salt and pepper. Pour egg mixture over the pumpkin mixture and sprinkle with crumbled fetta cheese.
5.Bake, uncovered, in a moderate oven for about 45 minutes or until set. Stand frittata in pan for 10 minutes before turning out.
- 4 teaspoons olive oil, divided
- 3 cups diced pumpkin (use a pie pumpkin)
- 1 teaspoon ground sage
- 1/2 teaspoon paprika
- kosher salt
- freshly ground black pepper
- olive oil spray
- 1/2 a medium red onion, diced
- 1 clove garlic, minced
- 8 ounces sliced button mushrooms
- 2 to 3 cups baby kale (a few handfuls)
- 1-1/2 cups leftover cooked pasta
- 8 large eggs
- 1/4 cup crumbled feta cheese
- green onions, sliced for serving
- minced fresh parsley, for serving
- Preheat your oven to 400° and line a rimmed baking sheet with parchement.
- To the pan add diced pumpkin, 1 tablespoon olive oil, ground sage, paprika, a generous pinch or two of kosher salt and some freshly ground black pepper. Toss well to combine and spread evenly onto the parchement. Roast for 20 minutes or until tender.
- Once the pumpkin has roasted, remove and reduce the temperature of your oven to 350°.
- Meanwhile, spray a non-stick skillet with olive oil spray (this will insure the frittata wont stick). Add 1 teaspoon olive oil, onion, garlic and a pinch of kosher salt. Sauté over medium to medium-low heat until the onions are startying to soften.
- Add sliced mushrooms to the skillet with a small pinch of salt. Stir and sauté until tender. Increase the heat to medium-high and cook until any liquids have evaporated and the mushrooms are golden brown in spots.
- Remove the pan off of the heat and add in the baby kale. Stir until just starting to wilt.
- Crack the eggs into a mixing bowl. Season with a pinch of kosher salt and some freshly ground black pepper. Use a whisk to beat the eggs thoroughly. Add in half of the feta.
- To the skillet, add the pumpkin, cooked pasta and pour in the eggs. Give it a gentle stir to combine.
- Sprinkle the top with the remaining feta and bake on the middle rack of your preheated oven for 18 to 22 minutes or until the center of the frittata is set.
- Sprinkle with sliced green onions and mince parsley before slicing and serving.
Easy Pumpkin Spinach and Feta Frittata
Step 1: Chop up all the vegetables and gather your ingredients. Preheat oven to 150 degrees. Lightly grease a small baking dish or 1.5 litre capacity Pyrex dish.
Step 2: Heat a fry pan on medium-high heat and sauté the garlic, onion and pumpkin cubes in the butter/oil for 10 minutes. Keep moving the vegetables around to help cook them evenly.
Step 3: Turn off the heat and add in the spinach and Dijon mustard. Cover fry pan with a lid to let the steam and heat wilt the spinach while you prepare the egg mixture.
Step 4: Lightly whisk the eggs in a bowl with the cream and season with a good dash of salt and pepper.
Step 5: Add the pumpkin, spinach and onion mixture to the baking dish. Crumble the feta over the mixture and pour in the eggs. Use a fork to gently incorporate everything.
Step 6: Bake in the oven at 150 degrees for approximately 40 minutes or until the egg has completely set. (NB. If the temperature of the oven is too high the egg tends to bubble and affects the texture and taste).
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Spinach and Feta Frittata
This Spinach and Feta Frittata is full of fresh spinach and creamy feta cheese. It’s healthy, gluten free, and perfect for just about any meal. If you’re looking for that delicious meatless dish for breakfast, brunch, or dinner, then this is it!
Springform pans and I have a rocky history.
When I was just starting to get interested in baking right after college, I decided to make a cheesecake. Since I didn’t own a springform pan, I borrowed one from my aunt. I also called it a “springfoam” pan, which just goes to show how far I’ve come with baking terminology.
Anyways, after I mixed the cheesecake batter, I decided to put the pan into a water bath so that the cheesecake would cook evenly. Now, maybe you can see where this is headed…my water bath quickly turned into a cheesecake bath, as the water seeped into my springform pan and promptly ruined the batter.
That was the end of my relationship with springform pans for a while.
Fast forward years later, and I’ve worked up the courage to use those pans again. Usually, without the water bath, just incase disaster decides to strike again.
However, my bad luck with springform pans decided to resurface with this Spinach and Feta Frittata. But, let me back track just a little. I love watching the Food Network and try to catch “The Kitchen” when it’s on during the weekends. In one of the episodes in May, Katie Lee (one the chef’s) stated that she loves using springform pans for frittatas, because then you can just peel the sides away and present it on a cake platter. After all, it’s all about presentation!
So, when I decided to whip up this healthy Spinach and Feta Frittata for breakfast, I grabbed my trusty springform pan, poured the mixture in, and started to cry as it all seeped out onto the counter.
So, maybe I’m being just a bit over-dramatic. It could be that the sides just didn’t close tight enough, or, it could be that springform pans and I just don’t mix for anything other than cheesecakes. But, the moral of my story is that I made this recipe using a round cake pan, and it turned out just as pretty as if I had made it with a springform pan.
Now that I got that out of the way…let’s talk about this healthy Spinach and Feta Frittata! This protein-packed egg dish is full of fresh spinach and creamy feta cheese. It’s healthy, gluten free, and perfect for just about any meal. If you’re looking for that delicious meatless dish for breakfast, brunch, or dinner, then this is it!
I am a huge lover of frittatas. It’s perfect for breakfast, it’s delicious for lunch, and it makes a tasty dinner. Frittatas also make the most fantastic leftovers for an easy breakfast or dinner throughout the week.
Basically, frittatas are the best to devour whenever and wherever. Am I right? Especially this Spinach and Feta Frittata. It literally takes just about 10 minutes of prep time, and then you throw it into the oven to bake. Easy peasy!
And to make this frittata just a little bit more nutritious, I reached for Blue Diamond Almond Breeze Almondmilk. It provides just the right amount of flavor, packed with a bit of protein.
You may recall that I made these Blueberry French Toast Overnight Oats with Almond Breeze. And if you were following along, you may also remember that Blue Diamond Almond Breeze is helping fuel Team USA Volleyball athletes.
Since Almond Breeze believes in the best, they only use Blue Diamond Almonds to make their almondmilk. They’re also a proud sponsor of USA Volleyball. To get a chance to have some fun, visit www.ServeUpYourBest.com for a chance to win $5,000 for the ultimate beach day, learn volleyball moves, get an Almond Breeze coupon and smoothie recipes!
So, to help celebrate Team USA Volleyball and Almond Breeze, I thought this easy Spinach and Feta Frittata would be the perfect dish to share. It’s healthy, full of flavor, perfect for any meal, and simple to make. It’s also screams summer and fresh ingredients.
Whether you’re in need of breakfast for the week, a simple brunch dish, or a meatless Monday dinner, this easy frittata was made for you. So grab those ingredients and whip up this flavorful dish today!
Preheat oven to 200°C. Grease a 19.5 x 25.5cm (3cm deep) baking pan. Line base and sides with baking paper, extending paper 2cm above sides of pan.
Heat oil in a frying pan over medium-high heat. Add bacon and cook, stirring occasionally, for 2 minutes or until just golden. Add pumpkin and cook, stirring occasionally, for 4 minutes or until just tender.
Spoon pumpkin mixture into pan. Whisk eggs and evenly pour over pumpkin mixture.
Crumble feta into large pieces and arrange on top. Season. Bake for 20 minutes or until golden and set. Serve.
PER SERVE • Energy 1584Kj • Protein 27g • Total Fat 28g • Saturated Fat 10g • Carbohydrates 5g • Sugars 4g • Sodium 934mg
Roasted Sweet Potato and Pumpkin Frittata
Frittata is a very simple recipe to enjoy for a healthy breakfast, make-ahed lunch or light dinner. Frittata is essentially a quiche without the crust.
You can pretty much put any of your favourite vegetables in your frittata but we have chosen some of our favourites – roasted sweet capsicum, sweet potato and pumpkin. Simply combine cooked vegetables with eggs and bake in an oven and you have an easy mid-week meal that’s perfect for dinner, lunch leftovers or make-ahead breakfasts on the go.
The balance of protein and slow release carbohydrates (from sweet potato) in this frittata make it a complete meal that will keep you feeling full for longer.
Frittata can be easily personalised by substituting vegetables with your favourites adding greens such as spinach, kale adding crunch with toasted pine nuts or the sweetness of semi-dried tomatoes.
Making your own healthy lunches like this recipe is a great way to support your healthy lifestyle whilst saving money instead of buying lunch out in your work work. For more lunch ideas and family friendly meal ideas check out my 8 Week Online Program, it contains over 150 recipes, all incredibly simple and healthy.
- This frittata recipe is a high protein, vitamin-rich meal that can be enjoyed anytime of the day. Its high protein and slow release healthy carbohydrate content make this a tasty, long lasting and satisfying meal.
- Eggs are a great all rounder when it comes to nutrition. They are a great source of protein, omegas and vitamins A, E, B12 and folate to name just a few of the many different nutrient properties of golden eggs.
- Capsicum and sweet potato are rich in beta carotene, vitamin C and bioflavanoids. These nutrients are great for healthy skin, eye health and a powerful booster to your immune system.
- Sweet Potato also provides a rich source of fibre and complex carbohydrates providing a healthy dose of energy without causing blood sugar spikes.
When combined with the high protein content of eggs, the carbohydrates are released slowly helping to maintain balanced blood sugar levels.
- Like capsicums and sweet potato, pumpkin is also a powerhouse of anti-oxidant vitamins such as vitamins A and C making these ingredients wonderful skin super foods and great for healthy eye sight. Together capsicums, sweet potato and pumpkin are also rich in potassium supplying the body with this necessary mineral.
This recipe is gluten free, dairy free and soy free.
To make this recipe egg free and low FODMAP see recipe notes below.
FODMAP friendly frittata with lemony kale, pumpkin and feta
I don’t talk about it too often on my socials, but I eat a fair bit of basic food. The reality of living with an unsolved and somewhat undiagnosed digestive illness is that bland food is my friend. No disrespect to frittata, but I count it in my basic food group. There’s nothing offensively flavourful about it, nor does it contain grains or anything that will set me off. With that in mind, I decided to create this FODMAP friendly frittata with lemony kale, feta and pumpkin. It’s basic food made delicious, with the assistance of a few nifty tricks.
I’ve made FODMAP friendly frittata before – namely, this offensively good Green Thai Curry Style Frittata. However, I wanted to make something a little more basic, as it were, elevating it with simple pantry flavours. So, what are these flavours in question?
FODMAP FRIENDLY FRITTATA FLAVOURINGS
- First up, we have brown butter. Browning butter is the easiest possible way to incorporate both creaminess and complexity of flavour without anything fancy. Butter is a luxurious fat, but browned butter is altogether more nutty, toasty and delicious. The only effort involved is wandering off to browse Instagram while your butter cooks and browns.
- Secondly, lemon zest (and juice!) The humble lemon adds flavour in so many ways, contributing lemon zest fragrance and lemon juice acid. An easy, flavourful two in one.
- Thirdly, freshly cracked pepper. Salt is a given, but freshly cracked pepper adds a new dimension to a dish. By cooking it in butter, pepper takes on a new smoky flavour – think cacio e pepe.
- Moving on to the roasted veg – we’re adding a fruity olive oil, a nice balsamic and a deep maple syrup. All very easy ways to add complexity to the roasted vegetable element of the frittata. Barely any extra effort involved, either.
- Salting the pumpkin and potato before they go into the oven encourages the moisture to release. This means that the pieces will never get totally crispy. I prefer this because I don’t like getting a chewy vegetable skin in my frittata. It also seasons the from the inside out.
- I have formulated this recipe so it’s heavy on the veg, less so on the egg. I like my frittata to be vegetables with egg just holding it together. Anything else freaks me out.
- I’ve used all pumpkin in some versions and potatoes in others. You can play around with it.
- Personally I find a hard feta so much better in this recipe than a Danish. Normally I love Danish feta, but a super firm Greek version wins here.
- You can use your favourite herb or leave herbs out. They are optional but delicious.
- If you’d prefer not to use kale, you could use other leafy green. If you want to use spinach, make sure you wring out the excess liquid first. I’d also recommend blanching it and wringing it out before adding it to the brown butter mixture. Some of the photos here are also made with Swiss Chard, a version I really enjoyed.
- Vegetarian parmesan exists. You can fight me on it but it’s true. It’s often the cheaper brands at the supermarket that use non-animal rennet.
We’ve gone into some of the substitution suggestions above, but I think it’s worth laying them all out in their own separate category. Without further ado: