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Gluten FreeLow CarbVegetarianPaleoKeto
This pumpkin frittata recipe has a combination ofpumpkin and spinach. A low carb and gluten-free dish with the flavors of autumn that can be enjoyed any time of the year.
The vibrant colours of the orange pumpkin and green spinach make this frittata look uplifting as well as delicious. Serve with a side salad for a healthy lunch or light dinner.
As you may know by now, I love a frittata. As well as being a great way to use up leftovers it is a greatlunch/supper dish that is simple and tasty to make. You could add cheese to this, either Parmesan or Feta but I have been eating too much cheese recently so made it without.
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- IS PUMPKIN LOW CARB?
- WHAT IS A FRITTATA?
- WHAT IS THE BEST PAN TO COOK A FRITTATA IN?
- PUMPKIN FRITTATA INGREDIENTS
- HOW TO MAKE A LOW CARB PUMPKIN FRITTATA
- STORAGE
- MORE KETO FRITTATA RECIPES
- Pumpkin Spinach Frittata
IS PUMPKIN LOW CARB?
Pumpkin is a squash with just 6.5 net carbohydrates per 100g serving and packed with nutrients, making it a great low carb option. Enjoy it as a sweet or savory dish.
WHAT IS A FRITTATA?
A frittata is an open faced omelette full of vegetables and often cheese that is baked in the oven. Some may call it a flat, thick omelette or crustless quiche.
WHAT IS THE BEST PAN TO COOK A FRITTATA IN?
Although we used a frying pan, a cast iron skillet is a great option. Ensure that the skillet is well seasoned and oiled so that the frittata does not stick. We bake our frittata's and a cast iron skillet is great for this.
If you are cooking your frittata on the stove top, then finishing it under the grill/broiler than a frying pan is suitable.
PUMPKIN FRITTATA INGREDIENTS
A frittata will often have cream added to the egg mixture but I've omitted it. By all means add a dash of cream to your recipe if you wish.
- Pumpkin - we use uncooked pumpkin and cut into into small chunks for quicker cooking.
- Spinach - fresh baby spinach was used, but defrosted spinach can be substituted.
- Nutmeg - I love this spice with spinach but if you don't like it, omit it and try thyme, sage or rosemary instead.
HOW TO MAKE A LOW CARB PUMPKIN FRITTATA
We cook the pumpkin and spinach mixture on the stove, add the beaten eggs then bake the frittata in the oven until firm.
This recipe was made in a 9 inch pan and makes a large frittata. For a smaller frittata, half the recipe and cook in a smaller pan.
Cook the pumpkin and onion until soft
Add the fresh spinach
Pour in the egg mixture and bake.
Slice and serve!
VARIATIONS & TIPS
If you want to add some cheese to this frittata, try feta cheese or goats cheese. A strong cheddar would work too.
Swap the spinach for kale for another healthy low carb green vegetable.
Used left over cooked or roasted pumpkin for a quicker dish.
STORAGE
Any leftover pumpkin spinach frittata should be stored in the fridge in an airtight container and will last up to 3-4 days. Enjoy it cold or reheat in a microwave or oven.
MORE KETO FRITTATA RECIPES
Frittatas are a great way of using left over vegetables and make an easy packed lunch too! If you enjoy a frittata, you might want to try these keto-friendly recipes.
This recipe was originally published in June 2014. It was retested, rephotographed and updated in October 2022.
Pumpkin Spinach Frittata
Angela Coleby
Pumpkin and spinach make a hearty frittata for Fall and can be served for breakfast, lunch or brunch. Enjoy a slice cold or warm!
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Prep Time 8 minutes mins
Cook Time 30 minutes mins
Total Time 38 minutes mins
Course Breakfast, Lunch
Cuisine American, Vegetarian
Servings 8 slices
Calories 136 kcal
Ingredients
- 10 oz pumpkin peeled and cut into chunks
- 5 oz baby spinach
- 3 tablespoons olive oil
- 1 shallot peeled and chopped
- 2 cloves garlic minced
- 8 large eggs
- ½ teaspoon nutmeg
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
Pre-heat the oven to 180C/350F degrees.
Heat the olive oil over a medium-high heat in a large frying pan or skillet (we used a 9 inch).
Add the pumpkin pieces and shallot and saute for 5 -8 minutes until golden and tender.
Add the garlic and spinach, seasoning and stir. Cook for 3-4 minutes until the spinach has wilted.
In a medium bowl, whisk the eggs until light and frothy.
Pour the eggs into the pan and shake the pan to distribute.
Place the pan or skillet in the oven and bake for 15-20 minutes until the frittata is set.
If you want a golden topping, place the pan under a broiler.
Slice and serve!
Notes
Makes 8 slices. For a smaller frittata reduce the recipe quantity and use a smaller pan.
The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
Any nutritional analysis on the website is based on an estimate, calculated by Spoonacular from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information
Nutrition
Serving: 1sliceCalories: 136kcalCarbohydrates: 4gProtein: 7gFat: 10gFiber: 1g
The information shown is an estimate provided by an online nutrition calculator.
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