A hearty, wholesome, and oh-so-flavorful pumpkin frittata packed with golden roasted pumpkin, creamy feta, and fresh spinach. This easy vegetarian dinner (or lunch!) is perfect for busy weeknights, meal prep, or even to pop in the kids’ lunchboxes.
If you love quick and healthy dinners like my Quiche Florentine or Zucchini and Sweet Potato Slice, you’re going to adore this easy frittata – it’s comfort food made light, and a brilliant way to sneak more veggies onto the table.
This pumpkin frittata recipe ticks all the boxes – easy, budget-friendly, nutritious, and delicious. With sweet roasted pumpkin, salty feta, and fresh spinach, it’s perfect for a cosy family dinner, meal prep, or even lunchboxes. Serve it hot, cold, or at room temp!
If you’re a fan of make-ahead meals like my classic zucchini slice, feta, caramelised onion and pumpkin tart, egg and bacon crustless quiche or love veggie-smuggling meals like my cheesy macaroni and vegetable frittata, this one is sure to join your regular rotation.
Why You’re Going To Love This Recipe
- ✅ Packed with flavour – the natural sweetness of roasted pumpkin paired with creamy feta and fresh spinach leaves is absolutely irresistible.
- ✅ Perfect for meal prep – make it ahead and enjoy for lunch or dinner with a simple green salad or steamed vegetables over the next couple of days.
- ✅ Family-friendly and budget-friendly – light yet filling, and made with affordable everyday ingredients.
- ✅ Vegetarian & gluten free – suitable for specific diets.
- ✅ Freezer-friendly – great to stash away in the freezer for busy nights.
- ✅ Versatile – easy to adapt with what you’ve got in the fridge.
Jump to:
Frittata Ingredients
You only need a few pantry staples and fresh veggies to make this pumpkin frittata – but here are a couple of notes to help you get the best results.
Note: Scroll to the recipe card at the bottom for the ingredients quantities and full detailed method.
- Pumpkin – make sure you cut your pumpkin into small, even-sized cubes so it roasts quickly and evenly. Butternut squash or Jap pumpkin both work beautifully.
- Baby spinach – use fresh spinach (not frozen) so the frittata doesn’t become watery.
- Feta cheese – choose a creamy feta for the best texture and a good balance of salty flavour.
Variations
- Gluten-free – this recipe is suitable for those who are on a gluten-free diet – eggs, cream, and feta are all naturally gluten-free.
- Add herbs – stir through some fresh herbs like chopped parsley, thyme, chives, or basil for a fresh twist.
- Add other veggies – try adding roasted capsicum, kale, caramelised onion, or even some grated zucchini.
- Add some more protein – if not vegetarian, serve with grilled meat, chicken or fish for a more substantial meal.
- Make mini frittatas – pour the mixture into a muffin tin for individual serves (great for lunchboxes). See FAQs below.
Recipe Tips
✔️ Cut your pumpkin into small, even-sized pieces so it cooks evenly and doesn’t take long in the oven.
✔️ Roast the pumpkin until just tender – if it’s too soft, it can fall apart when you assemble the frittata.
✔️ Use fresh baby spinach rather than frozen to avoid excess water in your dish.
✔️ You’ll know the frittata is ready when a skewer inserted in the centre comes out clean.
✔️ Let it cool slightly before slicing to help it hold its shape.
✔️ Store leftovers in an airtight container in the fridge for up to 2 days.
✔️ Freeze individual portions for up to 3 months. Defrost in the fridge overnight and reheat in the microwave, air fryer or oven.
✔️ Serve warm or cold – both are equally delicious!
Pumpkin Frittata FAQs
To make this dish into individual frittatas, simply pour the mixture into the greased holes of a muffin tin and reduce the cooking time to approximately 15 minutes, or until cooked through.
Pop serves in the microwave for a quick reheat, or in an air fryer or moderate oven if you prefer.
Absolutely! It makes a fantastic picnic or lunchbox option when served cold.
More Veggie-Loaded Meals
This easy pumpkin frittata is truly one of those go-to recipes every home cook needs in their repertoire. It’s healthy, light, and packed with flavour – and just happens to make fantastic leftovers too. Whether you’re serving it for a fuss-free weeknight dinner, slicing it up for lunches, or even dishing it out for brunch with friends, this simple recipe is sure to impress.
If you love this pumpkin frittata, here are four other delicious recipes to try next:
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Pumpkin Frittata
A vegetarian Pumpkin Frittata with spinach and feta – a delicious family dinner or simple lunch recipe.
Servings: 8 serves
Calories: 213kcal
Instructions
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Preheat oven to 200 degrees celsius (fan-forced).
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Chop the pumpkin into small chunks and remove the skin.Drizzle a flat baking tray with the olive oil, add the pumpkin pieces and season with salt and pepper.Cook for 20-25 minutes or until the pumpkin is tender (but not too soft). Set aside.
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Reduce the oven temperature to 180 degrees celsius (fan-forced).In a mixing bowl, lightly whisk together the eggs, cream, salt and pepper. Set aside.If using a Thermomix: Place the eggs, cream, salt and pepper into the Thermomix bowl and mix for 10 seconds, Speed 8. Gently pour over ingredients in the baking dish.
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Place the cooked pumpkin into the base of a 30cm x 24cm (12 x 9 inch) ovenproof baking dish.
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Sprinkle the baby spinach and then the feta over the top of the pumpkin.
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Gently pour the egg and cream mixture over the ingredients in the baking dish.
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Bake for 30 minutes or until cooked through.
Notes
✔️ Cut your pumpkin into small, even-sized pieces so it cooks evenly and doesn’t take long in the oven.
✔️ Roast the pumpkin until just tender — if it’s too soft, it can fall apart when you assemble the frittata.
✔️ Use fresh baby spinach rather than frozen to avoid excess water in your dish.
✔️ You’ll know the frittata is ready when a skewer inserted in the centre comes out clean.
✔️ Let it cool slightly before slicing to help it hold its shape.
✔️ Store leftovers in an airtight container in the fridge for up to 2 days.
✔️ Freeze individual portions for up to 3 months. Defrost in the fridge overnight and reheat in the microwave, air fryer or oven.
✔️ Serve warm or cold — both are equally delicious!
Nutrition
Calories: 213kcal | Carbohydrates: 6g | Protein: 11g | Fat: 16g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.02g | Cholesterol: 238mg | Sodium: 304mg | Potassium: 370mg | Fiber: 1g | Sugar: 2g | Vitamin A: 6852IU | Vitamin C: 9mg | Calcium: 156mg | Iron: 2mg
