This pumpkin feta frittata with spinach is so simple to make and a delicious food for a healthy breakfast, lunch or dinner! With roasted pumpkin and gooey goats feta cheese, you are going to love this frittata recipe!
This easy and healthy frittata recipe is perfect for anything from weekend picnics or weekday lunches to barbecue sides or fuss free dinners. This is the perfect recipe for pumpkin season and can be made to use up that leftover pumpkin!
Why You'll Love This Recipe
- This frittata recipe is perfect to meal prep!
- This egg dish is high protein and packed with veggies.
- Perfect for the beginner or advanced cook.
- Made without breadcrumbs or pastry, this frittata is gluten free.
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Ingredients
For this recipe you will need:
- Japanese pumpkin
- large eggs
- baby spinach leaves
- dijon mustard
- sea salt and cracked black pepper
- milk
- goats fetta
- flat leaf parsley
- garlic
- extra virgin olive oil
For ingredient amounts see the recipe card below.
Equipment
- large bowl
- baking pan or baking dish
- whisk
- measuring cups and spoons
- sharp knife
- chopping board
- parchment paper
Method
Roast Pumpkin
The first step to making this pumpkin frittata is to roast the pumpkin. Preheat oven to 180 degrees celsius. You will need to use a sharp knife to remove the skin and seeds from the pumpkin, before cubing.
Add the cubed pumpkin to a baking paper lined baking tray or greased baking dish. Drizzle in extra virgin olive oil and toss to coat evenly. Pop the pumpkin into the oven and bake for around 40 minutes. Once roasted, remove from the oven.
Wilt Spinach
Next, add the baby spinach to a steamer basket atop a saucepan of water. Cover and bring to a medium-high heat. Once the baby spinach has wilted, turn off and remove the steamer basket from the saucepan. Set aside until it is cool to touch. Once the spinach has cooled, squeeze the excess moisture out of the spinach.
Make Egg Mixture
Whisk eggs, milk, dijon mustard, finely chopped parsley, garlic, salt and pepper together in a large bowl until well combined.
Assemble
Grease a large pie dish or baking dish with extra virgin olive oil. I like to scrunch up some lunch wrap or baking paper to grease. Add half of the baked pumpkin to the base of the dish. Top with the wilted baby spinach - make sure you pull the baby spinach apart and spread it out evenly.
Top with half of the feta, crumbled. Add the remaining pumpkin to the dish and then pour egg mixture over the top. Top with the remaining crumbled feta.
Bake
Bake for 40 minutes or until just set in the centre. Eat warm, cold or room temperature.
Note: The cooking time may vary depending on the size of your dish and each individual oven.
Substitutions
I think the original recipe is just right, however here are some substitutions that can be made.
- Japanese pumpkin - swap for butternut pumpkin or your favourite pumpkin variety. Or swap for sweet potato.
- Milk - in this recipe I have used soy milk but you can use your choice of milk.
- Dijon mustard - can be swapped for wholegrain mustard or left out.
- Feta - in this recipe I have used soft goat feta (chèvre), however you can use your favourite feta.
Storage
Store this pumpkin & feta frittata in the fridge for up to 3-4 days after cooking. Read more about egg safety here.
Freeze for up to 3 months. To freeze frittata, cut into individual pieces, wrapping each piece in compostable cling film or lunch wrap. Place wrapped frittata pieces into an airtight container and freeze.
Variations
- pumpkin and feta mini frittata - place pumpkin, spinach, feta and egg mixture among greased muffin moulds and bake for 25-30 minutes.
- capsicum frittata - replace roasted pumpkin for roasted strips of capsicum.
- pumpkin broccoli frittata - replace half of the roasted pumpkin for roasted broccoli florets.
How to Serve Pumpkin and Feta Frittata
- As a main meal - Serve this feta frittata recipe with a green salad or other salad of your choice.
- As a side - serve alongside other dishes such as pasta salad, barbecued or roasted meats, chicken etc.
- In a picnic - pack into a picnic basket along with fresh fruits, a charcuterie board for two and some delicious baked goods like this gluten free chocolate raspberry loaf.
📖 Recipe
Equipment
- Chopping Board
- Sharp knife
- Measuring Cups and Spoons
- Garlic mincer
- Large Baking Dish
- Large pie dish
- Whisk
- Large saucepan with steamer basket
Ingredients
- 2 tablespoons extra virgin olive oil for greasing
- 1 kilogram Japanese pumpkin skin & seeds removed, cubed
- 2 cups baby spinach firmly packed
- 6 eggs large
- ½ cup soy milk or other milk of choice
- 2 cloves garlic minced
- 1 teaspoon Dijon mustard
- ½ teaspoon sea salt
- Cracked black pepper to taste
- Handful flat leaf parsley finely chopped
- 120 grams goats chèvre or other feta cheese
Instructions
- Preheat the oven to 180 degrees Celsius. Grease a large baking dish with extra virgin olive oil. Add the cubed pumpkin to the pan, drizzle more extra virgin olive oil over the pumpkin and toss to coat evenly. Place into oven and bake for 45-50 minutes.
- Meanwhile, add the spinach to a steamer basket atop of a saucepan of water. Place the lid onto the steamer basket and bring to a boil. Once the spinach has wilted. Turn off the heat and remove the steamer basket from the top of the saucepan. Set aside until cool to touch. Once the spinach has cooled enough, squeeze out the excess moisture and set aside.
- In a large bowl, whisk together the eggs, milk, garlic, Dijon mustard, sea salt, pepper and flat leaf parsley.
- Grease a medium sized baking dish or pie dish. Add half of the roasted pumpkin to the baking dish. Top with spinach, spread out evenly. Crumble half of the goats feta over the top of the pumpkin and spinach. Add the remaining pumpkin to the dish. Pour the egg mixture over the top and then crumble the remaining goats feta over the top of the frittata.
- Place the frittata into the oven and bake for 40 minutes or until set.
Notes
Serving
- Serve alongside our pasta salad or Autumn Roast Vegetable Salad for a delicious lunch or fuss free dinner.
- Pack into a picnic basket along with our Small Charcuterie for Two and some delicious baked goods like this Chocolate Raspberry Gluten Free Loaf.
Jenny
Love this recipe! One of my new staples. Is super yum and very easy to make. Great for leftovers too!
Sarah Bell
So glad you love it, thanks Jenny!