Pumpkin and Spinach Frittata

Sports & Spinal Dietitian, Ricki-Lee Driver knows a thing or two about whipping up healthy and nutritious meals that are full of flavour!

This week Ricki-Lee has shared her Pumpkin and Spinach Frittata. It’s a perfect meal for both lunch and dinner and can be served with a variety of sides including a toss salad, steamed vegetables, and more. This recipe will also feature in Sports and Spinal’s Diet, Behaviour, and Beyond Program that launches later this month. The program looks to educate you on your own habits, lifestyle choices and mindset to help you live a happier and healthier life. To learn more, contact your nearest Sports and Spinal clinic.

Serves: 4

Cooking Time: 30min

Preparation Time: 15min

Ingredients

  • 600g pumpkin, peeled, cut into 2cm pieces
  • 1 tablespoon olive oil
  • 1 large red onion, halved, thinly sliced
  • 100g baby spinach
  • 1 cup (125g) grated reduced fat tasty cheese
  • 8 large eggs
  • 4 tablespoon finely chopped flat leaf parsley (or other herbs of choice)
  • Cracked black pepper, to season

Method

  1. Place pumpkin in a shallow microwave-safe dish no more than two layers deep. Cover and microwave on High for 4-5 minutes or until almost tender. Alternatively place in steamer and steam for 10-15min until mostly tender.  Drain and set aside.
  2. Heat the oil oven proof, non-stick frying pan over a medium heat. Add onion and cook, stirring for 5-8 minutes, or until soft.
  3. Add the pumpkin to the hot pan, cook for 5 minutes, stirring occasionally until the pumpkin begins to brown. Spread the mixture evenly over the base of the pan.
  4. Top the spinach and sprinkle with cheese.
  5. Reduce heat to medium-low.
  6. Whisk the eggs in a large bowl until well combined. Add parsley and season with pepper.
  7. Pour the egg mixture over pumpkin and spinach.
  8. Gently shake pan to allow the egg to run between the pieces. Cook for 8-10 minutes until edges are firm but the top still a little soft. Remove from the heat.
  9. Preheat a grill on medium. Place the frittata (still in the frying pan) under the grill and cook for 5 to 7 minutes, or until top is firm and light golden.
  10. Cut into wedges and serve with salad of choice.

Notes

  • Pumpkin can be substituted for sweet potato
  • Best served fresh from the oven but can be stored in the fridge for maximum 5 days
  • Freeze slices for future lunches or dinners

Written By Dietitian, Ricki-lee Driver

Ricki-lee is passionate about supporting and empowering clients to achieve their health-related goals. Ricki-lee graduated with an Honours in Nutrition and Dietetics from the University of the Sunshine Coast. Private hospitals, aged care facilities, private practice, and specialist teams are just some of the areas Rick-lee has gained experience from. A patient-centered approach is applied by Ricki-Lee to enable clients to overcome health barriers and facilitate diet and lifestyle independence. Ricki-lee has special interests in adult and childhood obesity, bariatrics and disability.

Outside of work, Ricki-lee enjoys rock climbing, spending time with family and friends and experimenting in the kitchen.

Ricki-Lee is available for Dietitian appointments at our BuderimNambourMaroochydore and Coolum locations.