Pumpkin & Feta Frittata

Susan, AKA Kiwicook
Susan, AKA Kiwicook

Susan, AKA Kiwicook

In her days as a recipe developer, Susan has created over 450 recipes. Her Dutch and New Zealander roots serve as a basis for her culinary inspiration.

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These days, I’m trying very hard to balance out my diet so that, for the most part, it’s really nourishing. For me that means avoiding processed foods, grains, sugar and dairy as much as possible and bumping up the fresh vegetables and proteins. By making healthy choices through the week I get to enjoy some food freedom on the weekends.

So I’m always looking out for easy, nutritious lunches and dinners to make during the week and this Pumpkin & Feta Frittata (in New Zealand’s ‘Food’ magazine – Oct/Nov 2014, Issue 79) certainly fits the bill. Basically, a frittata is primarily a bunch of vegetables encased in egg and cooked – in other words, a big vege omelette! You can make it as basic or as fancy as you want and it’s a great way to disguise vegetables for those who don’t much like them. The recipe is very flexible, so feel free to add whatever ingredients you prefer.



These Pumpkin & Feta Frittatas make a satisfying and flavorful vegetarian meal! Tender roasted pumpkin, colorful vegetables, tangy feta, and fluffy eggs come together in convenient individual portions. A wholesome dish that's perfect for breakfast, lunch, or a light dinner.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Course
Servings 4 Servings
Calories 179 kcal


  • 1 ½ cups cubed pumpkin
  • 2 ½ cups diced vegetables like mushrooms, zucchini, red onion
  • 2 tsp olive oil
  • 2 Tbsp store-bought roasted red pepper, sliced
  • 12 olives, pitted
  • 50 g feta, crumbled
  • 6 eggs, lightly beaten
  • Salt & freshly ground black pepper
  • 1 Tbsp finely chopped parsley
  • 1 Tbsp grated parmesan cheese
  • 1 Tbsp pine nuts


  • Preheat oven to 180°C (360°F). Prepare 4 individual baking dishes or Texan muffin pans by spraying lightly with oil.
  • Steam, roast or microwave the cubed pumpkin until just tender and divide the pumpkin evenly between the dishes.
  • Toss the remaining sliced vegetables in oil, sprinkle with salt and pepper and add to the pumpkin.
  • Bake in preheated oven for 10-15 minutes or until tender. Remove from oven and top with red pepper, olives and feta.
  • Season beaten eggs and pour over hot vegetables.
  • Sprinkle with parsley, parmesan and pine nuts and return to oven for 10-15 minutes or until puffed and golden. Serve with a side salad and your favourite relish.


Calories: 179kcalCarbohydrates: 4gProtein: 11gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.03gCholesterol: 258mgSodium: 259mgPotassium: 264mgFiber: 0.3gSugar: 2gVitamin A: 4124IUVitamin C: 4mgCalcium: 119mgIron: 2mg
Keyword Frittatas, Pumpkin Feta Frittatas
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Susan, AKA Kiwicook
About The Author
Susan, also known as the Kiwi Cook, hails from Levin, New Zealand, and has a unique Kiwi-Dutch-British heritage that influenced her culinary upbringing. As an artist, tutor, writer, and editor, Susan dedicates her weekends to creating delectable dishes. Her food philosophy embraces moderation and listening to her body's needs.


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    This is such a delicious and healthy weeknight meal! I definitely will be recreating the recipe for my vegetarian household.. thanks for sharing it!


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