Roasted Pumpkin Frittata with Feta Cheese and Cavolo Nero, a light and nutritious breakfast or brunch bursting with Fall flavours. It's a delicious baked dish that needs little prep and it's on the table in 20 minutes. Low in carbs, but big on flavours, this frittata goes down well with all ages.
If you are looking for a healthier dish that is equally satisfying and full of goodness, this roasted pumpkin frittata is for you. You can enjoy it as a hearty breakfast or brunch, but also as a light lunch with some greens on the side, or nice salad.
Frittatas are a cross between an omelette and a crustless quiche, and are as easy to tweak to your liking. This is a vegetarian omelette, but you can also go pescatarian or meat-based depending on what your taste buds crave, or simply what you have around.
I had some leftover roasted pumpkin from the previous day, some cavolo nero that was not going to look as happy for much longer, and some nice cheese, and they worked so well together.
That's the beauty about this kind of dishes, you end up creating spectacular meals from ingredients that could potentially end up in the bin if not used sooner rather than later.
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Ingredients used
- eggs - the main ingredient in a frittata, the amount I used for this recipe can easily feed 3 people
- milk - it's added to the eggs to lighten the texture and have a less "eggy" taste
- roasted pumpkin - I used 3 roasted wedges, which would amount to a cup of diced roasted pumpkin
- cavolo nero - remove the centreal stem and shred the leaves
- feta cheese - adds a nice texture and sharpness to the dish
- garlic - I used it to sautee the cavolo nero, it really enhances the flavour of these leafy greens
- butter - for sauteeing the cavolo nero
- salt & pepper - to taste, I wouldn't add more than half a teaspoon of salt though, as the cheese is salty anyway
Easy swaps
If you don't have any cavolo nero, the next best thing is kale or spinach, they all have a similar taste and nutritional value. Feta cheese can be swapped for cow's cheese or farmer's cheese.
Now, I absolutely love roasted pumpkin in this recipe, but given its seasonality, it can be tricky to find after the winter months, so the best alternatives are butternut squash or sweet potatoes, which are available all year round.
Milk can be swapped for any plant-based alternative, or single cream - the double cream/heavy cream will result in a much richer texture.
Step-by-step photos and instructions
- heat up a frying pan over a medium heat, add the butter and allow it to melt
- add the shredded cavolo nero and peeled and chopped garlic, and sautee them for 2-3 minutes until the cavolo nero wilts ( see photo 3)
- remove the pan from the heat and set aside
- crack the eggs in a large bowl
- whisk the eggs, pour in the milk, season with salt and pepper, then whisk again
- scatter the roasted pumpkin, feta cheese and sauteed cavolo nero onto the bottom of a baking dish ( see photo 7)
- pour over the egg mixture to get an even layer, then bake in the preheated oven at 180 degrees Celsius ( 350 Fahrenheit) for 15 minutes or until the eggs are set
Expert tips
If you have a cast iron, you can make this frittata in one pan only, the frying pan I used to cook the cavolo nero wasn't oven-friendly, so I had to transfer the sauteed cavolo nero into an oven-safe dish.
If you make everything in one pan, you can partially cook the eggs for a few minutes before transferring the dish to the oven, but that's optional.
Other egg-based breakfast /brunch recipes
Crustless Cheddar and Broccoli Quiche
Asparagus, Mushroom and Leek Quiche
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Roasted Pumpkin Frittata with Feta and Cavolo Nero
Ingredients
- 5 eggs
- ¼ cup milk (65 ml)
- 3 wedges roasted pumpkin ( 1 cup cubed roasted pumpkin)
- ½ cup cubes feta cheese ( 100 g)
- 1 cup cavolo nero ( stem removed and shredded)
- 3 cloves of garlic
- 30 g butter ( 2 tbsp)
- ½ teaspoon coarse sea salt
- â…› teaspoon ground black pepper
Instructions
- Preheat the oven to 180 degrees Celsius ( 350 Fahrenheit).
- Heat up a frying pan on a medium heat, add the butter and allow it to melt.
- Add the cavolo nero and peeled and chopped garlic, and stir fry them for 2-3 minutes until the cavolo nero wilts.
- Remove the pan from the heat.
- Whisk the eggs in a large bowl, pour in the milk, season with salt and pepper and whisk well.
- Scatter the cubed roasted pumpkin, cubed feta and cooked cavolo nero over the bottom of a roasting tray or ovensafe dish ( my tray is 27 x 22 x 5 cm or 10.5 x 8.5 x 2 inches).
- Pour over the egg mixture, making sure it's one nice even layer.
- Bake for 15 minutes or until the eggs are set.
Video
Notes
- If you have a cast iron, you can make this frittata in one pan only, the frying pan I used to cook the cavolo nero wasn't oven-friendly, so I had to transfer the sauteed cavolo nero into an oven-safe dish.
- If you make everything in one pan, you can partially cook the eggs for a few minutes before transferring the dish to the oven, but that's optional.
Nutrition
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