Roasted pumpkin, rocket and fetta frittata
Discover the perfect blend of flavors with our Roasted Pumpkin, Rocket, and Fetta Frittata! This wholesome dish features roasted pumpkin, fresh arugula, and creamy feta cheese, melded with mozzarella, eggs, and light sour cream for a delightful, protein-packed meal. Paired with a vibrant mixed greens salad, fresh cherry tomatoes, cucumber, and a splash of Italian dressing, it’s an ideal choice for a nutritious brunch or light dinner. Simple to make, yet rich in taste – your taste buds will thank you!
- 25 Mar 2025
- Cook time 55 min
- Prep time 15 min
- 4 Servings
- 11 Ingredients
Welcome to this delicious recipe for a Roasted Pumpkin, Rocket, and Fetta Frittata! This dish is not only flavorful but also packed with nutrients, making it a perfect choice for a healthy meal. With the earthiness of roasted pumpkin, the peppery bite of arugula, and the creamy tang of feta cheese, this frittata promises to be a crowd-pleaser. Let's get started!
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Spread the pumpkin cubes on a baking tray and drizzle with a bit of olive oil. Toss to coat evenly.
- Roast the pumpkin in the preheated oven for about 25-30 minutes or until tender and slightly golden. Remove from the oven and let cool slightly.
- While the pumpkin is roasting, heat a non-stick skillet over medium heat. Add the finely chopped onion and sauté until they become translucent and fragrant, about 5 minutes. Remove from heat and let cool.
- In a large mixing bowl, whisk together the eggs and light sour cream until well combined and smooth.
- Stir in the crumbled feta cheese, shredded mozzarella cheese, arugula, sautéed onions, and roasted pumpkin. Mix everything gently to combine.
- Preheat your oven to 350°F (175°C) if it's not already heated from roasting the pumpkin.
- Pour the frittata mixture into a greased oven-safe skillet or baking dish.
- Place the skillet or baking dish in the preheated oven and bake for 25-30 minutes or until the frittata is firm in the center and slightly golden on top. You can check for doneness by inserting a knife into the center; it should come out clean.
- Remove from the oven and let the frittata cool slightly before slicing.
- While the frittata is baking, combine the mixed greens, cherry tomatoes, and sliced cucumber in a large serving bowl.
- Drizzle with Italian salad dressing and toss to coat evenly.
- Cut the frittata into wedges and serve warm.
- Serve the fresh salad on the side.
Tips:
- To roast the pumpkin, preheat your oven to 200°C (390°F). Cut the pumpkin into small cubes, toss them with a bit of olive oil, salt, and pepper, and spread them out on a baking sheet. Roast for about 20-25 minutes or until tender and slightly caramelized.
- For a fluffier frittata, beat the eggs well until they are frothy before combining with the other ingredients.
- Be sure to use a non-stick or well-greased oven-safe skillet to prevent the frittata from sticking. If you don't have an oven-safe skillet, you can start cooking the frittata on the stove and then transfer it to a baking dish to finish in the oven.
- For added flavor, you can sauté the onions until they are golden brown before mixing them into the egg mixture.
- Feel free to customize your frittata by adding other vegetables or herbs such as bell peppers, spinach, or fresh basil.
Your Roasted Pumpkin, Rocket, and Fetta Frittata is now ready to be enjoyed! This versatile dish can be served warm or at room temperature, making it great for any occasion. Pair it with a simple mixed greens salad with cherry tomatoes, cucumber, and a drizzle of Italian salad dressing for a complete and balanced meal. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 550 grams |
| Energy | |
| Calories 350kcal | 18% |
| Protein | |
| Protein 20g | 14% |
| Carbohydrates | |
| Carbohydrates 27g | 7% |
| Fiber 2.94g | 8% |
| Sugar 12g | 12% |
| Fat | |
| Fat 20g | 24% |
| Saturated 10g | 32% |
| Cholesterol 350mg | - |
| Vitamins | |
| Vitamin A 1040ug | 115% |
| Choline 290mg | 53% |
| Vitamin B1 0.27mg | 23% |
| Vitamin B2 0.89mg | 68% |
| Vitamin B3 1.99mg | 12% |
| Vitamin B6 0.43mg | 25% |
| Vitamin B9 140ug | 35% |
| Vitamin B12 1.46ug | 61% |
| Vitamin C 33mg | 37% |
| Vitamin E 4.16mg | 28% |
| Vitamin K 50ug | 40% |
| Minerals | |
| Calcium, Ca 390mg | 30% |
| Copper, Cu 0.34mg | 38% |
| Iron, Fe 3.77mg | 34% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 440mg | 35% |
| Potassium, K 1210mg | 36% |
| Selenium, Se 30ug | 57% |
| Sodium, Na 630mg | 42% |
| Zinc, Zn 3.21mg | 29% |
| Water | |
| Water 450g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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