Pumpkin, Feta and Chive Frittata

Posted by on Jun 15, 2013 in featured, Lunch, Mains, Recipes, Vegetarian | 9 comments

Pumpkin, Feta and Chive Frittata

This past week has been a bit of a challenge.  I started out with a couple of sick kids at home, each with their own ailments to soothe.  There was lots of rest, fluids to keep drinking, and my fair share of washing to keep on top of.  But then… it got me… not just one of those ailments, but both.  No details needed here, but it meant a day sleeping through it and taking it pretty slow for the rest of the week.  Yesterday afternoon however, ended with a real treat…

Our family’s school is bordered by a park on one side and dense bush on another.  We have spent many an afternoon just hanging out and playing at the park until we realise that we better get home before dinner time arrives.  I recently noticed some tell-tale signs that there had been a visitor or two in the park overnight.  I couldn’t be sure who the visitors were until yesterday when we saw them!



This gorgeous kangaroo family were hanging out at the park just like us.  Perhaps you can see the bulge of the joey in the mother-roo’s pouch on the left?  You know, it used to make me laugh when people from another country would ask if kangaroos bound down the road or show up in our backyards.  Usually the answer is “no”, but our afternoon was made special watching these amazing creatures just outside our school fence.

Needless to say, I haven’t done a great deal of cooking this week, but thought you might like to see another dish I prepared for my catering job a little while back.



This low FODMAP frittata is as simple as they come and I have since made it again when we had a family gathering.  This is a great way to enjoy the subtle onion flavour of chives, and I love the bright red contrast of a spoonful of the tomato salsa on top, both in way it looks and tastes.



Without further ado…



Pumpkin, Feta and Chive Frittata

serves 8-10

350g pumpkin
2 teaspoons olive oil
100g feta
2 tablespoons chives
7 eggs, beaten
¼ cup cream (lactose free if required), optional
salt and ground black pepper
Tomato-chive salsa
1 Roma tomato
2 teaspoons finely chopped chives
salt and ground black pepper


Preheat oven to 200°C.  Grease a baking dish measuring 18x28cm and line with a sheet of baking paper, folding at the corners to fit (don’t cut the paper).

Peel pumpkin and cut into a 2cm dice.  Toss with olive oil and spread onto a tray lined with baking paper.  Cook in preheated oven 20 minutes or until just fork-tender.  Cool. Reduce oven to 180°C.

To make the tomato-chive salsa, cut the tomato in half lengthways, and use a teaspoon to scoop out the seeds; discards the seeds.  Cut the tomato flesh into a fine dice.  Combine in a bowl with the chives and season with a pinch of salt and pepper.  Set aside.

Arrange pumpkin evenly over the base of the prepared baking dish.  Crumble over the feta then sprinkle the chives on the top.

Beat eggs with the cream if using, and season with a little salt and pepper.  Pour over the pumpkin, feta and chives.  Give the dish a little jiggle to make sure the egg reaches the base of the dish.

Bake 25-30 minutes until set.

Serve warm or at room temperature with a spoonful of tomato-chive salsa on each piece.



  1. Sounds like we have had the same week, first the kids and then me…What a wonderful lunch I will have tomorrow as I continue to recover with a delicious slice of frittata! I am also looking for more soup recipes if you feel like being creative…

  2. Do you need to use butternut pumpkin and restrict your serving size with pumpkin?

    • Hi Jennifer,
      Hope you’re feeling better too!
      I like to use Jap pumpkin most of the time. You could use Butternut pumpkin (aka squash). Although Butternut should be restricted to small serves (~1/4 cup /30g) due to moderate mannitol and GOS content, the quantity in this recipe for 10 serves should be fine for most.
      Cheers, Nat

  3. Hi Nat I am a fairly new comer to the whole format diet and cooking and have loved making a few of your recipes. I totally hear you with being unwell we are at the end odds week 4 and finally seeing the light. With the little energy I’ve had it has been used to make your zucchini slice (an all time far of mine from my mum)your muffins with dark chop chip and the orange butterfly cake all fantastic all winners with chubby and my 3 little kiddies. Thank you for doing what you do its been great for me and opened up all new doors and ideas for other creations. Very much looking forward to making this new one! Glad to hear your all in the mend! Cheers :-)

  4. Thanks so much for this recipe, Natalie. I made this for our dinner tonight & it was delicious.

  5. Hi Nat, I am new to FODMAP. Thanks ever so much for your delicious recipes! I don’t feel I have to miss out on yummy food :) All the best from Germany, Karin

    • Welcome, Karin, and enjoy!

  6. I am new to this way of eating but the list I was given had cream on the no-no list, am I missing something here?

    • Hi B,
      Cream can be a problem for those people who malabsorb lactose (lactose intolerance). Not all following a low FODMAP diet have have trouble with lactose. Having said that, lactose free cream is not too difficult to find in most major supermarkets.
      Cheers, Nat

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