Pumpkin and Feta Frittatas

Enjoy a healthy afternoon tea with this delightful recipe!

These little frittatas make the best morning or afternoon tea snacks. They also go great with a salad as a lunch, or can be a healthy breakfast on the go option. Today I served them with some homemade pesto and hummus

Healthy Afternoon Tea

What you need:

12 muffin tin tray

olive oil for greasing

1/2 butternut pumpkin cut into small cubes

2 cups of baby spinach roughly chopped

2 small onions diced

1 sprig rosemary chopped

100gm feta

1/2 cup of sunflower seeds

6 eggs

3/4 cup organic full cream milk


  1. Preheat the oven to 200 degrees celsius. Grease the muffin tin. Put the pumpkin into a saucepan of boiling water and cook for 20 minutes.
  2. Pan fry the onion and rosemary in a dash of olive oil. Once slightly brown, turn the heat off and add in the spinach and mix through.
  3. Once pumpkin is cooked rinse under cold water, drain, and mix through with the onion mixture. Crumble the feta onto the mixture and add the sunflower seeds. Mix all ingredients and spoon into muffin tin
  4. In a mixing bowl beat 6 eggs with milk, add some pepper for seasoning. Then pour carefully into the muffin tins and place in the hot oven for 40 minutes, or until tops go golden brown.
  5. Once cooked remove from oven and let cool for 10 minutes, then remove with a knife and enjoy!

The food I prepare at home is often gluten free. Not because it’s a fad, or because anyone in our home is a coeliac, but I find that all of us thrive and digest better when our meals and snacks are gluten free. In my naturopathic clinic I often encourage my patients to move more towards a gluten free diet as it helps to reduce inflammation in the digestive system, and will ultimately support hormones, weight, and mood.