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Roasted Pumpkin Frittata with Feta and Cavolo Nero
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.
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings:
3
people
Calories:
272 kcal
Course:
Breakfast, Brunch
Cuisine:
International
Ingredients
- 5 egg
- ¼ cup milk (65 ml)
- 3 wedges pumpkin 1 cup cubed roasted pumpkin, roasted
- ½ cup feta cheese 100 g, cubes
- 1 cup cavolo nero ( stem removed and shredded)
- 3 garlic cloves
- 30 g butter ( 2 tbsp)
- ½ teaspoon sea salt coarse
- ⅛ teaspoon black pepper ground
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.
Cup of Yum
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 Information
Calories
272kcal
(14%)
Carbohydrates
4g
(1%)
Protein
14g
(28%)
Fat
22g
(34%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
6g
(30%)
Trans Fat
0.4g
(20%)
Cholesterol
320mg
(107%)
Sodium
878mg
(37%)
Potassium
199mg
(4%)
Fiber
0.5g
(2%)
Sugar
1g
(2%)
Vitamin A
1532IU
(31%)
Vitamin C
8mg
(9%)
Calcium
225mg
(23%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 3 people
Amount Per Serving
Calories 272
% Daily Value*
| Calories | 272kcal | 14% |
| Carbohydrates | 4g | 1% |
| Protein | 14g | 28% |
| Fat | 22g | 34% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.4g | 20% |
| Cholesterol | 320mg | 107% |
| Sodium | 878mg | 37% |
| Potassium | 199mg | 4% |
| Fiber | 0.5g | 2% |
| Sugar | 1g | 2% |
| Vitamin A | 1532IU | 31% |
| Vitamin C | 8mg | 9% |
| Calcium | 225mg | 23% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.