Kale, Pumpkin and feta Frittata

This scrumpmtious pumpkin frittata with kale and feta is a great make ahead breakfast and dinner. Filled with chunks of roasted pumpkin, feta cheese and protein rich eggs, it’s a great veggie packed meal prep recipe!

Whether you’re looking for a savoury breakfast, an easy main dish, or something to serve at a weekend brunch, this oven baked pumpkin and feta frittata is perfect for that! It’s even great for meal prepping as you can easily make it in advance and portion it out for a few meals.

If your fridge is like mine, you’ve always got a few eggs hiding in there. They’re easy to cook with, light on the wallet, and versatile in the sense that they can be scrambled, poached, fried and more. This frittata is made with 2 types of vegetables; pumpkin is roasted until sweet and juicy and kale gives the perfect touch of green goodness. Plus, a little goat cheese adds the perfect pop of salty creaminess, and fresh herbs for flavour. I used yoghurt instead of cream and of course, protein-packed eggs. The ingredients are are super simple, nutritious and it only takes about 35 minutes to cook.

Ingredients you’ll need:

In this recipe, pumpkin is roasted with combined with eggs, kale and feta then baked into a delicious vegetarian frittata slice. Here is everything you will need to make this pumpkin frittata recipe, plus substitution ideas:

• Roasted pumpkin: I love using Japanese pumpkin or butternut squash in this recipe. They are the best tasting type of pumpkin in my opinion.
• Kale: any type of kale works! Just make sure you wash and de-stem the kale prior to chopping. You can also use silverbeet (chard) or baby spinach leaves instead if you prefer.
• Onion: Diced or slice one medium sized brown onion for this recipe. After sautéing it adds a delicious caramelised flavour.
• Eggs: Similar to my other frittata recipes, you’ll need 10 large eggs. So make sure you’ve got plenty on hand! 
• Yogurt: Any type of yogurt will work, whether it’s dairy or dairy-free.
• Cheese: I love goat cheese in frittata recipes, but you can also use feta, or leave it out to keep it dairy-free.
• Herbs: coriander or parsley make for an extra fresh and spring-y combo! 
• Fresh Herbs. I love rosemary here, but feel free to use other herbs you have already on hand or prefer.

How to make this pumpkin frittata

This recipe is straightforward to make however does require pre-roasting in the oven first! (Note – The full printable recipe is at the bottom of this post).

Roast the pumpkin: Cut the pumpkin into 1 inch sized cubes. Bake for 30 minutes or until slightly crisp on the outside and tender on the inside. Ideally you want to do this in advance or use leftover roasted pumpkin for convenience.

Sauté the onion and kale: Heat a large pan over a medium heat. Add onion and saute for one minute. Add the kale and cook for a further 2 minutes or until the kale has become soft and wilted. Remove from heat and allow to cool for a few.

Egg mixture: Whisk the eggs and yogurt together in a large bowl, and season with salt and pepper.

Combine ingredients: Add the cooked pumpkin, kale, feta and herbs to the bowl and stir to combine.

Bake: Pour into a baking dish lined with baking paper and bake on 180C for 35 minutes or until cooked through.

Remove the frittata from the oven: slice and serve!

What to serve with this frittata

Normally, I’ll just eat this frittata as-is for topped with a little avocado because it is that good. But if you want to make it a heartier meal, here’s a few ways to do it.

• For a hearty dinner: I like to enjoy it with, a massaged kale salad, cucumber salad or even this moroccan cauliflower with coriander yoghurt Sauce would be a great pairing. A slice of crusty sourdough bread isn’t a bad addition either. It’s a filling, fabulous meal.
• For a simple breakfast: this frittata is delicious with fruit and plain Greek yogurt. Or turn it into a breakfast wrap; just chop up frittata into smaller pieces and fold into a wrap with sliced avocado.
• For an extra special brunch: serve it alongside homemade cakey bread like this Paleo Carrot Cake Banana Bread or a rich and delicious treat like these Chocolate Beetroot Muffins. Otherwise roasted breakfast potatoes and crispy bacon would be exceptionally delicious too, if that’s your thing!

How to store and reheat frittata

If you’re in need of a meal that’s quick to re-heat, you can always count on frittatas. Here’s a few ways you can store them for meal prep. 

• To refrigerate : Slice into individual pieces and pack away into airtight containers. It will stay good in the fridge for up to 5 days. 
• To freeze: Good news, this pumpkin and feta frittata freezes well in freezer-safe containers! You can store it for up to 3 months
• To reheat: You can easily reheat this pumpkin frittata in either the microwave or the oven.

Pumpkin frittata health benefits

Both vegetables vegetables used in this recipe area excellent sources of dietary fibre and antioxidants, in addition to many micronutrients:

• Pumpkin is a source of  vitamin A, C, K, multiple B vitamins (like folate, thiamin, niacin, and B6), potassium, magnesium, and manganese
• Kale is a source of manganese, magnesium, potassium, calcium, copper and vitamin B6

Egg Nutrition

• A standard serving of 2 large eggs provides 13 grams of high-quality protein. The protein in eggs is complete (meaning it contains all 9 essential amino acids) and has a high bioavailability (meaning our body absorbs it well).
• Eggs are a great source of micronutrients, like vitamins like A, D, E, B12, and folate, as well as minerals like iron and selenium. The fat content of egg yolks helps our bodies absorb many of these nutrients!
• Eggs are one of the few non-seafood sources of DHA (Docosahexaenoic acid), an important Omega-3 fat required for maintenance of normal brain function in adults
• A source of health-promoting antioxidants, like lutein and zeaxanthin.

Other meal prepping recipes

Pumpkin and Zucchini Fritters (Gluten-Free)

Baked Zucchini Tuna Cakes

Healthy Gluten-Free Zucchini Slice

If you try this pumpkin frittata recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

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