This Pumpkin Frittata is one of the best fall breakfast or Thanksgiving breakfast. It’s an egg bake filled with 18 grams of protein, roasted pumpkin, and feta cheese.
When the autumn season comes, pumpkin recipes are one of the simplest ways to rejoice Autumn.
This pumpkin frittata is a scrumptious egg bake dish full of pumpkin spices, roasted pumpkin, spinach, and goat feta. The mix of flavors is incredible and it takes lower than quarter-hour to make for a scrumptious get-together brunch.
How To Make Pumpkin Frittata
Pumpkin is without doubt one of the low-carb greens that make frittata so scrumptious.
Substances
All you want to make this fall frittata are:
- Pumpkin – Peeled, deseeded, and minimize into cubes. It’s also possible to use frozen pumpkin cubes; no must thaw them.
- Recent Child Spinach Leaves – Roughly chopped in items.
- Dijon Mustard
- Coconut Cream or heavy cream. I discovered coconut cream from a can marries very properly with pumpkin flavors and it’s dairy-free.
- Olive Oil, avocado oil, or any oil you’re keen on, like melted coconut oil.
- Salt
- Pepper
- Nutmeg, allspice, or cinnamon
- Garlic Powder
- Dried Rosemary, dried oregano, or thyme.
- Feta Cheese – crumbled. I really like goat cheese feta, however cow feta cheese or every other milk feta cheese tastes wonderful with pumpkin.
- Dijon Mustard
- Shredded Cheddar or any hard-grated cheese, like Emmental, Gruyere, or Mozzarella.
Preparation
First, preheat the oven to 400°F (200°C). Spray a 12-inch pie plate or ceramic pie dish with cooking spray.
Line a big baking sheet with parchment paper or a silicone mat. Put aside.
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Seasoning Pumpkin
Subsequent, put together the pumpkin cubes for roasting. Place the peeled, deseeded pumpkin cubes in a big bowl. In case you are utilizing frozen pumpkin, that’s okay, don’t thaw earlier than utilizing.
Add oil, oregano, garlic powder, and nutmeg if used. Toss the pumpkin cubes with the oil combination.
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Roasting Pumpkin
Unfold the cubes on the ready baking sheet and roast the pumpkin for 15 to twenty minutes, shaking midway, till golden brown and tender.
Take away from the oven and funky down earlier than including to the eggs.
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Whisking The Eggs
Crack the eight eggs in a big bowl.
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Making Egg Combination
Whisk within the Dijon mustard, coconut cream, salt, pepper, dried rosemary, roughly chopped spinach, half the crumbled feta, and cheddar.
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Including Veggies
Whisk in chopped spinach and cooled cubed pumpkin. Pour the pumpkin frittata combination into the ready pie plate. Add the remaining crumbled feta on high of the frittata.
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Baking The Frittata
Bake the frittata at 400°F (200°C) on the middle rack of the oven for 15 to twenty minutes or till the highest is golden brown and the egg combination is ready, agency, and never jiggly anymore.
Stovetop Choice
Should you don’t need to pre-roast your veggies, you may go for the stovetop cooking choice that means that you can use a single pan.
Heat some olive oil in a cast-iron skillet over medium-high warmth.
Add the pumpkin cubes, garlic powder, and nutmeg and stir. Prepare dinner till the pumpkin is tender and roasted. It takes about 10 minutes.
Then, take away the skillet from the range high, and pour the egg combination on high with the spinach.
Then bake the frittata within the oven for 15 to twenty minutes at 400°F (200°C).
Serving
Serve the pumpkin frittata for breakfast, lunch, or dinner with a number of the following sides and toppings:
- Sriracha sauce
- Additional crumbled feta
- Avocado slices
- Cottage cheese
- Spinach salad
Storage Directions
Frittatas are good to meal prep days of wholesome high-protein breakfast.
- Fridge – Retailer within the pie dish, cowl the highest with foil and maintain within the fridge for as much as 4 days.
- Freezer – Freeze parts of frittata in freezer luggage for as much as 1 month. Thaw within the fridge the day earlier than.
- Rewarm – Place the frittata in a toaster oven or microwave till heat.
Allergy Swaps
Under are some choices to exchange components on this pumpkin frittata recipe when you have some meals allergy symptoms.
- Gluten-Free – A frittata is flourless and naturally free from gluten.
- Dairy-Free – Use dairy-free cheese various.
- Pumpkin Varieties – Be happy to make use of any winter pumpkin for this recipe, like butternut squash, Hokkaido pumpkin, crown pumpkin, and even orange candy potatoes.
- Spinach – Exchange child spinach leaves with trimmed kale leaves, finely chopped.
Ceaselessly Requested questions
Listed here are my solutions to your commonest questions on this recipe.
Each are very wholesome high-protein egg recipes utilizing the same quantity of fats and eggs per serve.
Nonetheless, frittata are loaded with vegetable and due to this fact, extra nutrient dense. In case you are after an wholesome breakfast frittata is without doubt one of the finest.
You’ll be able to add milk or cream to the egg combination to make the frittata fluffier and fewer dry.
A frittata is a wholesome one-dish baked egg recipe good to serve a number of wholesome protein and veggies packed breakfast in lower than half-hour.
No, frittata is meant to be agency as a quiche, sliceable and never soggy or moist.
The center of the frittata takes longer to bake. Should you used a smaller pie plate or added components that launch water, like zucchini, mushrooms, or an excessive amount of milk, it gained’t set within the center.
Maintain baking with foil on high of the pie dish to assist the middle agency up.
Pumpkin Frittata
This Pumpkin Frittata is one of the best fall breakfast or Thanksgiving breakfast egg bake filled with proteins, roasted pumpkin and feta cheese.
Web Carbs 5.7g
Fats 23.2g
Protein 17.9g
Energy 304.6kcal
Forestall your display from going darkish
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Preheat the oven to 400°F (200°C). Spray cooking oil over a 12-inch pie plate. Put aside.
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Line a big baking dish with parchment paper or silicone mat. Put aside.
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In a mixing bowl, toss the pumpkin cubes with olive oil, oregano, garlic powder, and nutmeg.
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Unfold the cubes within the ready baking dish and roast for 15-20 minutes, stirring midway.
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When the pumpkin is roasted and fork-tender, settle down at room temperature on the baking sheet for a couple of minutes earlier than including to the egg combination.
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In the meantime, in a big mixing bowl, whisk eggs, Dijon mustard, coconut cream, salt, pepper, dried rosemary, finely chopped spinach, cooled pumpkin cubes, cheddar, and half the crumbled feta.
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Pour the frittata combination into the ready pie plate and add the remaining crumbled feta cheese all around the high.
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Bake within the heart rack of the oven for about 15-20 minutes, or till the highest is golden brown and the eggs are set – not jiggly within the heart.
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Slice in 6 parts and serve heat with further freshly chopped herbs like inexperienced onions, parsley, or lettuce on the facet.
Diet
Serving: 1servingEnergy: 304.6kcal (15%)Carbohydrates: 6.3g (2%)Fiber: 0.6g (3%)Web Carbs: 5.7gProtein: 17.9g (36%)Fats: 23.2g (36%)Saturated Fats: 9.8g (61%)Polyunsaturated Fats: 2.7gMonounsaturated Fats: 8.6gTrans Fats: 0.04gLdl cholesterol: 405.7mg (135%)Sodium: 666.1mg (29%)Potassium: 411.5mg (12%)Sugar: 2.4g (3%)Vitamin A: 6497.4IU (130%)Vitamin B12: 1.2µg (20%)Vitamin C: 7.4mg (9%)Vitamin D: 2.3µg (15%)Calcium: 215.8mg (22%)Iron: 2.6mg (14%)Magnesium: 31.9mg (8%)Zinc: 2.3mg (15%)
About The Writer
Carine Claudepierre
Hello, I am Carine, the meals blogger, writer, recipe developer, printed writer of a cookbook and lots of ebooks, and founding father of Candy As Honey.
I am obsessed with sharing all my simple and attractive recipes which can be each scrumptious and wholesome. My experience within the subject comes from my background in chemistry and years of following a keto low-carb eating regimen. However I am additionally properly versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a extra balanced eating regimen the place I alternate between keto and a Mediterranean Food regimen
Cooking and Baking is my true ardour. In truth, I solely share a small portion of my recipes on Candy As Honey. Most of them are eaten by my husband and my two children earlier than I’ve time to take any photos!
All my recipes are not less than triple examined to verify they work and I take satisfaction in conserving them as correct as potential.
Browse all my recipes with my Recipe Index.
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