Why You’ll Love This Recipe
- Easy to prepare with simple ingredients.
- Perfect for breakfast, brunch, lunch, or dinner.
- Combines sweet pumpkin with salty, tangy feta.
- High in protein and packed with nutrients.
- Great for meal prep and leftovers.
- Naturally gluten-free.
- Customizable with additional vegetables and herbs.
- A beautiful seasonal dish for fall gatherings.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Pumpkin, peeled and diced
- Olive oil
- Salt
- Black pepper
- Large eggs
- Milk or cream
- Feta cheese, crumbled
- Red onion, thinly sliced
- Garlic, minced
- Fresh spinach
- Fresh thyme or rosemary
- Parmesan cheese (optional)
- Fresh parsley for garnish
Directions
- Preheat the oven to 400°F (200°C).
- Toss the diced pumpkin with olive oil, salt, and pepper.
- Spread the pumpkin on a baking sheet and roast for 20–25 minutes until tender and lightly caramelized.
- Reduce the oven temperature to 375°F (190°C).
- In an oven-safe skillet, heat a small amount of olive oil over medium heat.
- Add the sliced onion and cook until softened, about 5 minutes.
- Stir in the garlic and cook for 30 seconds until fragrant.
- Add the spinach and cook until wilted.
- In a large bowl, whisk together the eggs, milk, salt, pepper, and fresh herbs.
- Stir in half of the feta cheese.
- Add the roasted pumpkin to the skillet and distribute evenly.
- Pour the egg mixture over the vegetables.
- Sprinkle the remaining feta and Parmesan cheese, if using, over the top.
- Cook on the stovetop for 2–3 minutes until the edges begin to set.
- Transfer the skillet to the oven and bake for 15–20 minutes, or until the center is set and the top is lightly golden.
- Allow the frittata to rest for 5 minutes before slicing.
- Garnish with fresh parsley and serve warm or at room temperature.
Servings and timing
- Servings: 6
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
Variations
- Substitute butternut squash or sweet potatoes for the pumpkin.
- Add cooked bacon, ham, or sausage for extra protein.
- Use goat cheese instead of feta for a creamier texture.
- Include mushrooms, kale, or bell peppers for additional vegetables.
- Add a pinch of red pepper flakes for gentle heat.
- Use fresh sage for a deeper autumn flavor.
- Make it dairy-free by using a plant-based milk and dairy-free cheese alternative.
- Add sun-dried tomatoes for extra richness and color.
Storage/Reheating
Store leftover frittata in an airtight container in the refrigerator for up to 4 days.
To freeze, wrap individual slices tightly and store in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.
Reheat slices in a 325°F (165°C) oven for 10–15 minutes or microwave for 30–60 seconds until warmed through. The frittata can also be enjoyed cold straight from the refrigerator.
FAQs
Can I use canned pumpkin for this recipe?
Fresh roasted pumpkin is recommended because canned pumpkin puree will not provide the same texture needed for a frittata.
What type of pumpkin works best?
Sugar pumpkin or pie pumpkin varieties work best because they are sweeter and less watery.
Can I make this frittata ahead of time?
Yes. It can be prepared a day in advance and reheated or served at room temperature.
How do I know when the frittata is done?
The center should be set and no longer jiggly when gently shaken.
Can I use a different cheese?
Absolutely. Goat cheese, cheddar, mozzarella, or ricotta are all excellent alternatives.
Do I need an oven-safe skillet?
An oven-safe skillet is ideal, but you can transfer the mixture to a greased baking dish before baking.
Can I add meat to this recipe?
Yes. Cooked bacon, sausage, turkey, or ham pair well with the pumpkin and feta flavors.
Is this recipe gluten-free?
Yes. The ingredients are naturally gluten-free, but always verify packaged ingredients if needed.
Can I serve this cold?
Yes. Frittata is delicious warm, room temperature, or chilled.
What should I serve with roasted pumpkin frittata?
A fresh green salad, roasted potatoes, fruit salad, or crusty bread make excellent accompaniments.
Conclusion
Roasted Pumpkin Frittata with Feta is a flavorful and versatile dish that brings together sweet roasted pumpkin, creamy eggs, and tangy feta cheese in every bite. Whether served for brunch, a light lunch, or a simple dinner, this easy recipe offers comforting seasonal flavors and impressive presentation with minimal effort. It’s a wonderful way to celebrate fall ingredients while enjoying a nutritious and satisfying meal.
PrintRoasted Pumpkin Frittata with Feta
Roasted Pumpkin Frittata with Feta combines sweet roasted pumpkin, fluffy eggs, and tangy feta cheese for a satisfying meal any time of day. This nutritious, gluten-free frittata is perfect for breakfast, brunch, lunch, or a light dinner.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 6 servings
- Category: Breakfast
- Method: Bake
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 3 cups pumpkin, peeled and diced
- 2 tbsp olive oil, divided
- 1 tsp salt, divided
- 1/2 tsp black pepper, divided
- 8 large eggs
- 1/4 cup milk or cream
- 3/4 cup feta cheese, crumbled
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 2 cups fresh spinach
- 1 tbsp fresh thyme or rosemary, chopped
- 1/4 cup Parmesan cheese (optional)
- Fresh parsley, for garnish
Instructions
- Preheat the oven to 400°F (200°C).
- Toss the diced pumpkin with 1 tablespoon olive oil, half the salt, and half the black pepper.
- Spread the pumpkin on a baking sheet and roast for 20 to 25 minutes until tender and lightly caramelized.
- Reduce the oven temperature to 375°F (190°C).
- Heat the remaining olive oil in an oven-safe skillet over medium heat.
- Add the sliced onion and cook for about 5 minutes until softened.
- Stir in the garlic and cook for 30 seconds until fragrant.
- Add the spinach and cook until wilted.
- In a large bowl, whisk together the eggs, milk, remaining salt, remaining black pepper, and fresh herbs.
- Stir in half of the feta cheese.
- Add the roasted pumpkin to the skillet and distribute evenly.
- Pour the egg mixture over the vegetables.
- Sprinkle the remaining feta and Parmesan cheese, if using, over the top.
- Cook on the stovetop for 2 to 3 minutes until the edges begin to set.
- Transfer the skillet to the oven and bake for 15 to 20 minutes, or until the center is set and the top is lightly golden.
- Allow the frittata to rest for 5 minutes before slicing.
- Garnish with fresh parsley and serve warm or at room temperature.
Notes
- Substitute butternut squash or sweet potatoes for the pumpkin.
- Add cooked bacon, ham, turkey, or sausage for extra protein.
- Use goat cheese instead of feta for a creamier texture.
- Add mushrooms, kale, bell peppers, or sun-dried tomatoes for extra flavor.
- Store leftovers in the refrigerator for up to 4 days.
- Freeze individual slices for up to 2 months and thaw before reheating.
Nutrition
- Serving Size: 1 slice
- Calories: 240 kcal
- Sugar: 3 g
- Sodium: 420 mg
- Fat: 16 g
- Saturated Fat: 6 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 2 g
- Protein: 15 g
- Cholesterol: 255 mg