This Pumpkin Frittata is the best fall breakfast or Thanksgiving breakfast. It’s an egg bake packed with 18 grams of protein, roasted pumpkin, and feta cheese.
When the fall season comes, pumpkin recipes are the best way to celebrate Autumn.
This pumpkin frittata is a delicious egg bake dish filled with pumpkin spices, roasted pumpkin, spinach, and goat feta. The combination of flavors is fantastic and it takes less than 15 minutes to make for a delicious get-together brunch.
How To Make Pumpkin Frittata
Pumpkin is one of the low-carb vegetables that make frittata so delicious.
Ingredients
All you need to make this fall frittata are:
- Pumpkin – Peeled, deseeded, and cut into cubes. You can also use frozen pumpkin cubes; no need to thaw them.
- Fresh Baby Spinach Leaves – Roughly chopped in pieces.
- Dijon Mustard
- Coconut Cream or heavy cream. I found coconut cream from a can marries very well with pumpkin flavors and it’s dairy-free.
- Olive Oil, avocado oil, or any oil you love, like melted coconut oil.
- Salt
- Pepper
- Nutmeg, allspice, or cinnamon
- Garlic Powder
- Dried Rosemary, dried oregano, or thyme.
- Feta Cheese – crumbled. I love goat cheese feta, but cow feta cheese or any other milk feta cheese tastes excellent 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 large baking sheet with parchment paper or a silicone mat. Set aside.
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Seasoning Pumpkin
Next, prepare the pumpkin cubes for roasting. Place the peeled, deseeded pumpkin cubes in a large bowl. If you are using frozen pumpkin, that’s ok, don’t thaw before using.
Add oil, oregano, garlic powder, and nutmeg if used. Toss the pumpkin cubes with the oil mixture.
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Roasting Pumpkin
Spread the cubes on the prepared baking sheet and roast the pumpkin for 15 to 20 minutes, shaking halfway, until golden brown and tender.
Remove from the oven and cool down before adding to the eggs.
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Whisking The Eggs
Crack the eight eggs in a large bowl.
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Making Egg Mixture
Whisk in the Dijon mustard, coconut cream, salt, pepper, dried rosemary, roughly chopped spinach, half the crumbled feta, and cheddar.
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Adding Veggies
Whisk in chopped spinach and cooled cubed pumpkin. Pour the pumpkin frittata mixture into the prepared pie plate. Add the remaining crumbled feta on top of the frittata.
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Baking The Frittata
Bake the frittata at 400°F (200°C) on the center rack of the oven for 15 to 20 minutes or until the top is golden brown and the egg mixture is set, firm, and not jiggly anymore.
Stovetop Option
If you don’t want to pre-roast your veggies, you can opt for the stovetop cooking option that allows you to use a single pan.
Warm some olive oil in a cast-iron skillet over medium-high heat.
Add the pumpkin cubes, garlic powder, and nutmeg and stir. Cook until the pumpkin is tender and roasted. It takes about 10 minutes.
Then, remove the skillet from the stove top, and pour the egg mixture on top with the spinach.
Then bake the frittata in the oven for 15 to 20 minutes at 400°F (200°C).
Serving
Serve the pumpkin frittata for breakfast, lunch, or dinner with some of the following sides and toppings:
- Sriracha sauce
- Extra crumbled feta
- Avocado slices
- Cottage cheese
- Spinach salad
Storage Instructions
Frittatas are perfect to meal prep days of healthy high-protein breakfast.
- Fridge – Store in the pie dish, cover the top with foil and keep in the fridge for up to 4 days.
- Freezer – Freeze portions of frittata in freezer bags for up to 1 month. Thaw in the fridge the day before.
- Rewarm – Place the frittata in a toaster oven or microwave until warm.
Allergy Swaps
Below are some options to replace ingredients in this pumpkin frittata recipe if you have some food allergies.
- Gluten-Free – A frittata is flourless and naturally free from gluten.
- Dairy-Free – Use dairy-free cheese alternative.
- Pumpkin Varieties – Feel free to use any winter pumpkin for this recipe, like butternut squash, Hokkaido pumpkin, crown pumpkin, or even orange sweet potatoes.
- Spinach – Replace baby spinach leaves with trimmed kale leaves, finely chopped.
Frequently Asked questions
Here are my answers to your most common questions about this recipe.
Both are very healthy high-protein egg recipes using a similar amount of fat and eggs per serve.
However, frittata are loaded with vegetable and therefore, more nutrient dense. If you are after an healthy breakfast frittata is one of the best.
You can add milk or cream to the egg mixture to make the frittata fluffier and less dry.
A frittata is a healthy one-dish baked egg recipe perfect to serve lots of healthy protein and veggies packed breakfast in less than 30 minutes.
No, frittata is supposed to be firm as a quiche, sliceable and not soggy or moist.
The middle of the frittata takes longer to bake. If you used a smaller pie plate or added ingredients that release water, like zucchini, mushrooms, or too much milk, it won’t set in the middle.
Keep baking with foil on top of the pie dish to help the center firm up.
Pumpkin Frittata
This Pumpkin Frittata is the best fall breakfast or Thanksgiving breakfast egg bake packed with proteins, roasted pumpkin and feta cheese.
Net Carbs 5.7g
Fat 23.2g
Protein 17.9g
Calories 304.6kcal
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Preheat the oven to 400°F (200°C). Spray cooking oil over a 12-inch pie plate. Set aside.
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Line a large baking dish with parchment paper or silicone mat. Set 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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Spread the cubes in the prepared baking dish and roast for 15-20 minutes, stirring halfway.
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When the pumpkin is roasted and fork-tender, cool down at room temperature on the baking sheet for a few minutes before adding to the egg mixture.
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Meanwhile, in a large 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 mixture into the prepared pie plate and add the remaining crumbled feta cheese all over the top.
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Bake in the center rack of the oven for about 15-20 minutes, or until the top is golden brown and the eggs are set – not jiggly in the center.
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Slice in 6 portions and serve warm with extra freshly chopped herbs like green onions, parsley, or lettuce on the side.
Nutrition
Serving: 1servingCalories: 304.6kcal (15%)Carbohydrates: 6.3g (2%)Fiber: 0.6g (3%)Net Carbs: 5.7gProtein: 17.9g (36%)Fat: 23.2g (36%)Saturated Fat: 9.8g (61%)Polyunsaturated Fat: 2.7gMonounsaturated Fat: 8.6gTrans Fat: 0.04gCholesterol: 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 Author
Carine Claudepierre
Hi, I’m Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.
I’m passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I’m also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
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