Pumpkin, Caramelised Onion and Feta Frittata

A frittata is a delicious simple lunch or dinner. It is a great way to use up left over veggies you have in the fridge or, in this case, can be planned.

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I like to keep lunches interesting when I can, not only for myself, but also for the kids. Sandwiches, bits and pieces (deconstructed sandwiches) or toasties are our go to’s but at least a few times per week I like to add something different in there. Common alternatives are my sweet potato and corn fritterszucchini and corn fritters or eggs on toast/eggs with soldiers or wraps.

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Frittatas really are very easy to make. It’s as simple as throwing whatever veggies or meat you like into a baking dish, topping it with an egg mix and baking. With this one I have caramelised the onions and roasted the pumpkin first, but you could just pop all the veggies in a frypan to cook them a bit before topping with the egg and baking. The caramelised onion gives a great sweetness to this frittata and balances out the saltiness of the cheeses.

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Healthwise, a frittata is a great source of protein, from the eggs and cheese, as well as any meat that is added, helping to keep you full for longer. By packing in veggies it means that you can get a good serve or 2 of veggies per serve of frittata, and more if served with a side salad. It is also a low carbohydrate option if you are watching the carbs. It is a good vegetarian option, but cannot easily be converted to suit a vegan diet.

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We have had this frittata a few times in the past month or so and the kids really enjoyed it. The leftovers will keep well in the fridge and can be reheated within the next few days.

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Enjoy xx.

Ingredients:

  • 400g pumpkin, cut into 2cm cubes
  • 2 tbs olive oil
  • 1 brown onion, sliced
  • 1 tbs balsamic vinegar
  • 100g ham or bacon, diced
  • 1 medium zucchini, cut into 1cm cubes
  • 2 spring onions, sliced
  • 1/2 cup grated tasty cheese
  • 50g feta
  • 2/3 cup basil leaves
  • 5 eggs
  • 150mL milk
  • Pepper

 

 

Method:

  1. Preheat the oven to 180°C and line a baking tray and baking dish with baking paper (I used a loaf pan).
  2. Place diced pumpkin into a bowl, drizzle with olive oil and stir to coat. Place onto baking tray and into the oven. Cook until golden brown, ~25-30 minutes.
  3. To caramelise the onion, heat small saucepan over low heat, add 1 tbs olive oil and sliced onion. Cook, stirring occasionally for 2-3 minutes. Place the lid on to allow the  onions to sweat. Check after 2-3 minutes and stir. Continue until translucent. Once the onions are soft and translucent, add the balsamic vinegar, stir to combine and remove from the heat.
  4. Heat a medium sized frypan over medium heat and add the ham/bacon and cook, stirring occasionally, for 2-3 minutes. Add the zucchini and cook, stirring occasionally until the zucchini starts to colour and is tender. Add the spring onion and cook for a further 1-2 minutes.
  5. Into a medium sized jug or bowl, place the eggs, milk and pepper and beat to break up the egg yolks.
  6. Place zucchini mixture into the prepared baking dish. Top with caramelised onion then pumpkin. Add grated cheese and basil. Crumble feta over the top. Pour egg mix over the top and place into the oven for 40-45 minutes or until the egg is cooked through.

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3 thoughts on “Pumpkin, Caramelised Onion and Feta Frittata”

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