Pumpkin & Feta Frittata

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.

PUMPKIN & FETA FRITTATAS

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 mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Main Course

Servings 4 Servings

Calories 179 kcal

Ingredients

  

1x2x3x

• ▢ 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

Instructions

 

• 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.

Nutrition

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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