Pumpkin leek and feta mini frittata Recipe Healthier Happier Queensland

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Pumpkin Leek Mini Frittata
  • olive or canola oil spray
  • 1 leek, white part only, cut lengthways and finely sliced
  • 600g peeled pumpkin, cut into 1cm cubes
  • 6 eggs, lightly beaten
  • ⅓ cup low-fat milk
  • 95g reduced-fat feta cheese, cut into 5mm cubes
  • ¾ cup chopped basil leaves
  • small green salad, to serve
  1. Preheat oven to 200°C (180°C fan forced).
  2. Spray a 12-hole, ½-cup capacity muffin pan with oil. Spray a non-stick frying pan with oil and place on medium heat.
  3. Add leek and cook for 3 minutes, stirring occasionally, until softened.
  4. Add pumpkin, spray with oil and stir to coat vegetables. Add ½ cup water, cover pan and steam for 10 minutes until just tender.
  5. In a medium sized jug, whisk together eggs and milk. Season with black pepper.
  6. Remove pumpkin mixture from heat and stir through feta and basil.
  7. Place muffin pan on a flat baking tray then spoon pumpkin mixture evenly into 12 holes. Carefully pour over egg mixture to almost fill muffin holes. Bake for 25 minutes, or until firm and golden.
  8. Cool in the pan for 5 minutes before turning on a wire rack.
  9. Serve warm or cold with a green salad or wrap and pack into a lunchbox.

Alternatives

  • Use thyme or sage in place of basil.
  • Substitute 2 chopped red onions for leek.
  • Vary vegetables to include any combination of diced sweet potato, peas, corn kernels, chopped mushrooms, spinach, asparagus or semi-sundried tomatoes, or even leftover roast vegies.

Storage Suggestions

  • Serve warm or cold. Frittatas can be individually wrapped and frozen for up to 3 months.

Equipment List

  • muffin tray
  • frying pan and lid
  • medium sized jug
  • whisk
  • flat baking tray
  • cooling rack

Acknowledgement

Recipe from LiveLighter® campaign © State of Western Australia [2013] reproduced with permission.

Nutrition Information


239g Quantity per serving Quantity per 100g
Energy 710kJ 297kJ
Protein 13.3g 5.6g
Fat, total 7.9g 3.3g
— Saturated 2.7g 1.1g
Carbohydrate 9.5g 4.0g
— Sugars 7.7g 3.2g
Fibre 3.6g 1.5g
Sodium 280mg 117mg
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