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Easy Pumpkin Frittata

I am obsessed with this savory Pumpkin Frittata! I added roasted pumpkin to my favorite frittata recipe, a couple of seasonings, and a little bit of extra cheese to make this the tastiest frittata ever! 

This frittata is naturally gluten-free and low-carb. It makes a great breakfast, brunch, or lunch. As with all my recipes, I provide lots of suggestions for tasty add-ins and ingredient swaps for this frittata, so you can use up whatever ingredients you have!

Overhead image of pumpkin frittata on a plate
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Savory pumpkin recipe

I love my sweet pumpkin spice recipes and I am not apologetic about it (see my pumpkin spice pancakes, or my pumpkin whipped cottage cheese), but I also LOVE pumpkin in savory dishes!

Pumpkin has such a satisfying texture, similar to sweet potatoes but not as sweet, so it works really well in savory recipes.

So if your kid brought home too many pumpkins from the pumpkin patch, you don't have to let them rot on your front steps as decorations! You can absolutely use those pumpkins to make delicious savory pumpkin recipes.

Slice of pumpkin frittata

Related recipe: Moroccan Pumpkin Chicken Stew

Roasted pumpkin frittata

Roasted pumpkin is such a wonderful addition to a frittata! Soft, tasty pumpkin pieces float up to the top of the frittata while it bakes, which makes it taste so good in every bite. 

The great part is that roasting the pumpkin really doesn't add any extra time to this frittata recipe. Since I dice the pumpkin really small, it roasts in just 12 minutes, which is about how much time I need to get the rest of the ingredients together (though it can be done faster if you buy pre-shredded cheese).

I season this pumpkin frittata with a few Fall seasonings: powdered dry sage and thyme. You can use fresh finely chopped fresh sage, of course, but I kind of prefer the finely powdered sage that mixes in with the egg and gives it a nice flavor in every bite. 

The secret to a REALLY good frittata?? Add extra cheese!! I add plenty of shredded cheese to the egg mixture and top the frittata with shredded cheese during the baking step. The result is delicious flavor all around.

Related recipe: No Bake Veggie Frittata

How to dice pumpkin for a frittata

What kind of pumpkin to use for pumpkin frittata

I used half of a small sugar pumpkin for this recipe because I like the subtly sweetness and creaminess. You can use ANY kind of pumpkin you like, even butternut squash or kabocha squash. 

For this recipe, you'll need to dice the pumpkin pretty small—I aimed for ½-inch pieces. This is because you want the pumpkin to roast quickly and not to overwhelm each bite in the frittata.

Time saving tip: Buy diced pumpkin at the grocery store that's ready to cook to save time. 

Cubed roasted pumpkin in a bowl

What kind of cheese to use for frittata

I like using flavorful melt-able cheeses in frittatas: ¼ cup freshly grated Parmesan (NOT the stuff in the green container!) and ½ cup each grated Gruyere and white cheddar cheese added to the cheese mixture.

You can definitely keep things simple and use 1 cup of pre-shredded cheese, such as white or yellow cheddar, in addition to the Parmesan.

I do highly recommend adding the ½ cup grated cheese on top of the frittata and sprinkling it with just a little dry thyme. It adds such a nice savory cheese crust.

Related recipe: Kale Potato Frittata

Ingredients for pumpkin frittata with labels

Ingredients

  • 2 cups peeled cubed fresh pumpkin (cut to about ½-inch cubes, about 10 oz pumpkin)
  • Olive oil sprayer or cooking spray
  • ½ teaspoon salt + 1 pinch
  • ½ teaspoon ground black pepper + 1 pinch
  • 8 eggs
  • 2 tablespoons half & half (or milk, or skip if you don't have it)
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon powdered dry sage 
  • ¼ teaspoon ground nutmeg
  • ¼ cup freshly grated Parmesan
  • 1 cup freshly grated cheese, such as a combination of sharp white cheddar and Gruyere + ½ cup extra for topping
  • Optional: ¼ teaspoon dried thyme for topping

Related recipe: Mini Phyllo Quiches

Equipment

  • 9-inch pie dish or 8-inch baking dish
  • Optional: another baking dish, but you can roast your pumpkin right in the pie dish
  • Parchment paper cut to the size of the bottom of your baking dish (optional, it helps the pumpkin not stick)
  • Large bowl
  • Whisk

Related recipe: Egg Tortilla Rollups

Instructions

For this frittata, the pumpkin has to be roasted first before being added to the egg mixture. You can do this in the same dish as you'll make your frittata, or in a separate baking dish.

Step 1: Preheat oven to 400F. Spray or brush your baking dish with olive oil, or line your baking dish with parchment paper (if using) and spray or brush with olive oil. 

Step 2: Place the cubed pumpkin on the prepared pie dish or baking dish. Season with a pinch of salt and pepper. Roast for 12-15 minutes, or until fork tender but not too soft. The exact roasting time will depend on the size of your cubed pumpkin. Once roasted, carefully remove the pie dish from the oven.

Cubed pumpkin in a pie dish ready to be roasted

Step 3: While the pumpkin is roasting: in a large bowl, whisk together the eggs, half and half, and the seasonings. Stir in the cheese (reserve ½ cup for the topping, if using) and the roasted pumpkin. Mix well. Reduce the heat to 375F.

Collage of 2 pictures for adding seasonings, cheese, and pumpkin to egg mixture

Step 4: Remove the parchment paper from the pie dish (if you used it). Pour the egg mixture into your pie dish. Bake at 375F for 20 minutes. 

Egg and pumpkin mixture in a pie dish

Step 5: Carefully remove the frittata from the oven and top with the remaining ½ cup shredded cheese and ¼ teaspoon thyme. Place back into the oven and bake for another 10 minutes, or until the frittata puffs up and the center is completely set. If you're unsure if it's finished baking, bake for an extra 5 minutes just to be sure. Allow to cool a little before slicing and serving. 

Baked frittata in a pie dish

To serve, carefully run a knife along the edge of the frittata to separate it from the sides of the baking dish. Then slice into wedges or squares.

How to remove frittata from pie dish

Related recipe: Veggie Loaded Breakfast Flatbread

Recipe variations

→ Instead of pumpkin, try diced sweet potato.

→ Add some cooked crumbled breakfast sausage, cooked bacon, or diced ham to the egg mixture.

→ Swap some of the cheese for crumbled feta or small globs of goat cheese.

→ Add some thawed frozen spinach (drained REALLY well and chopped).

→ Instead of dry sage, try really finely minced fresh sage leaves (1-2 tablespoons) or used any other favorite herbs (dry or fresh). Chives and/or basil will work great!

→ Reduce the cheese for a lower calorie frittata.

→ Substitute some egg whites for some of the eggs for a lower calorie frittata.

What to do with leftover cubed pumpkin

If you have cubed pumpkin, you can roast the rest of it and serve it over salad, such as this roasted winter vegetable salad. You can also top it with a little hot sauce like I do in this gochujang roasted butternut squash. Roasted pumpkin also makes a great addition to soup—try adding roasted pumpkin to this Sausage Sweet Potato Soup at the very end, or making a pureed soup with 1 lb of roasted pumpkin and vegetable broth.

Roasted pumpkin also makes a great substitution for butternut squash in this Butternut Squash and Chickpea Casserole.

How to serve pumpkin frittata

Frittata is great on its own as a low-carb breakfast, and it can be served with bacon or breakfast sausage on the side. Frittata is also great as a breakfast sandwich filling, on a toasted bun with a little mayo spread on it.

Freshly baked frittata is amazing, but Frittata makes a great make-ahead breakfast recipe because it reheats well and is pretty good for a high-protein lunch to pack for work, too!

Leftover frittata tips

Leftover frittata can be served chilled straight from the fridge, but I prefer to warm it up. Frittata warms up best in a toaster oven because it dries it up a little as it bakes (since it does get a little wet in the fridge). Frittata is also OK warmed up in the microwave.

More pumpkin breakfast recipes

If you enjoyed this recipe, let me know with a comment and a star rating below. And don't forget to share it on Facebook and save it on Pinterest for later!

Recipe card

Slice of roasted pumpkin frittata
Print Recipe
5 from 3 votes

Pumpkin Frittata

Savory roasted pumpkin makes such a great addition to frittata!. For this recipe, you can roast the pumpkin in your frittata pie dish to cut down on dishes!
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Servings: 6
Author: Kate

Ingredients

  • 10 oz peeled cubed diced pumpkin - (cut to about ½-inch cubes, about 10 oz pumpkin)
  • olive oil sprayer - or cooking spray
  • ½ teaspoon + 1 pinch salt - divided
  • ½ teaspoon + 1 pinch ground black pepper - divided
  • 8 large eggs - or extra large
  • 2 tablespoons half & half - (or milk, or skip if you don't have it)
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon powdered dry sage
  • ¼ teaspoon ground nutmeg
  • ¼ cup freshly grated Parmesan
  • 1 + ½ cups grated cheese - try a combination of sharp white cheddar and Gruyere, divided
  • Optional: ¼ teaspoon dried thyme - for topping

Special equipment

  • 9-inch pie dish or 8-inch baking dish
  • Optional: another baking dish but you can roast your pumpkin right in the pie dish
  • Parchment paper cut to the size of the bottom of your baking dish (optional, it helps the pumpkin not stick)

Instructions

  • Preheat oven to 400F. Spray or brush your baking dish with olive oil, or line your baking dish with parchment paper (if using) and spray or brush with olive oil.
  • Place the cubed pumpkin on the prepared pie dish or baking dish. Season with a pinch of salt and pepper. Roast for 12-15 minutes, or until fork tender but not too soft. The exact roasting time will depend on the size of your cubed pumpkin. Once roasted, carefully remove the pie dish from the oven and turn the temperature down to 375F.
    Cubed pumpkin in a pie dish
  • While the pumpkin is roasting: in a large bowl, whisk together the eggs, half & half, and the seasonings (garlic powder through nutmeg). Stir in the Parmesan cheese and 1 cup grated cheese (reserve ½ cup for the topping in step 5) and the roasted pumpkin. Mix well. Reduce the heat to 375F.
    Collage of 2 pictures for adding seasonings, cheese, and pumpkin to egg mixture
  • Remove the parchment paper from the pie dish (if you used it). Pour the egg mixture into your pie dish. Bake at 375F for 20 minutes.
  • Carefully remove the frittata from the oven and top with the remaining ½ cup shredded cheese and ¼ teaspoon thyme. Place back into the oven and bake for another 10 minutes, or until the frittata puffs up and the center is completely set. If you're unsure if it's finished baking, bake for an extra 5 minutes just to be sure. Allow to cool a little before slicing and serving.
  • To serve, carefully run a knife along the edge of the frittata to separate it from the sides of the baking dish. Then slice into wedges or squares.
    How to remove frittata from pie dish

Notes

Recipe variations:
→ Instead of pumpkin, try diced sweet potato.
→ Add some cooked crumbled breakfast sausage, cooked bacon, or diced ham to the egg mixture.
→ Switch up the cheese: Try it with crumbled feta or small globs of goat cheese.
→ Instead of dry sage, try really finely minced fresh sage leaves (1-2 tablespoons) or used any other favorite herbs (dry or fresh)
→ Reduce the cheese for a lower calorie frittata.
→ Substitute some egg whites for some of the eggs for a lower calorie frittata.

Nutrition

Calories: 235kcal (12%) | Carbohydrates: 5g (2%) | Protein: 15g (30%) | Fat: 16g (25%) | Saturated Fat: 8g (40%) | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 248mg (83%) | Sodium: 431mg (18%) | Potassium: 280mg (8%) | Fiber: 0.4g (2%) | Sugar: 2g (2%) | Vitamin A: 4642IU (93%) | Vitamin C: 4mg (5%) | Calcium: 251mg (25%) | Iron: 2mg (11%)

The nutritional information displayed is an estimate and not to be used as dietary or nutritional advice. Consult a nutritionist or dietician for nutritional info based on the exact ingredients you use.

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