Frittata is a very simple recipe to enjoy for a healthy breakfast, make-ahed lunch or light dinner. Frittata is essentially a quiche without the crust.

You can pretty much put any of your favourite vegetables in your frittata but we have chosen some of our favourites – roasted sweet capsicum, sweet potato and pumpkin. Simply combine cooked vegetables with eggs and bake in an oven and you have an easy mid-week meal that’s perfect for dinner, lunch leftovers or make-ahead breakfasts on the go.

The balance of protein and slow release carbohydrates (from sweet potato) in this frittata make it a complete meal that will keep you feeling full for longer.

Frittata can be easily personalised by substituting vegetables with your favourites; adding greens such as spinach, kale; adding crunch with toasted pine nuts or the sweetness of semi-dried tomatoes.

Making your own healthy lunches like this recipe is a great way to support your healthy lifestyle whilst saving money instead of buying lunch out in your work work. For more lunch ideas and family friendly meal ideas check out my Online Program, it contains over 150 recipes, all incredibly simple and healthy.

Nourish 101:

  • This frittata recipe is a high protein, vitamin-rich meal that can be enjoyed anytime of the day. Its high protein and slow release healthy carbohydrate content make this a tasty, long lasting and satisfying meal.
  • Eggs are a great all rounder when it comes to nutrition. They are a great source of protein, omegas and vitamins A, E, B12 and folate to name just a few of the many different nutrient properties of golden eggs.
  • Capsicum and sweet potato are rich in beta carotene, vitamin C and bioflavanoids. These nutrients are great for healthy skin, eye health and a powerful booster to your immune system.
  • Sweet Potato also provides a rich source of fibre and complex carbohydrates providing a healthy dose of energy without causing blood sugar spikes.
    When combined with the high protein content of eggs, the carbohydrates are released slowly helping to maintain balanced blood sugar levels.
  • Like capsicums and sweet potato, pumpkin is also a powerhouse of anti-oxidant vitamins such as vitamins A and C making these ingredients wonderful skin super foods and great for healthy eye sight. Together capsicums, sweet potato and pumpkin are also rich in potassium supplying the body with this necessary mineral.

Dietary Notes:

This recipe is gluten free, dairy free and soy free.
To make this recipe egg free and low FODMAP see recipe notes below.

Roasted Capsicum, Sweet Potato and Pumpkin Frittata

Frittata is a very simple recipe to enjoy for a healthy breakfast, make-ahed lunch or light dinner. Frittata is essentially a quiche without the crust.
Keyword Dairy Free, Gluten Free, Grain Free, Low FODMAP, No Added Sugar, Nut Free, Preservative Free, Soy Free, Vegetarian
Prep Time 15 minutes
Cook Time 59 minutes
Total Time 1 hour 14 minutes
Servings 6


  • 2 cups Sweet Potato , peeled and diced into 2cm x 2cm pieces (approx 1 small Sweet Potato)
  • 2 cups Pumpkin peeled and diced into 2cm x 2cm pieces (approx 1/4 small Pumpkin)
  • 1 tbsp extra virgin olive oil
  • 1 tbsp Dried Rosemary
  • 2 Capsicums de-seeded and diced
  • 8 large Free Range Eggs
  • 3/4 cup almond milk
  • 2 cups Baby Spinach roughly chopped
  • 1/4 cup fresh Parsley chopped
  • Pinch sea salt
  • Black Pepper


  • Pre-heat fan-forced oven to 180°C. 
  • In a mixing bowl, combine sweet potato, pumpkin, olive oil and rosemary. Place in an oven-baking tray and roast for approximately 30 minutes or until tender and golden. After half way, add capsicum to tray and roast for remaining time. 
  • In a large bowl whisk eggs lightly with almond milk, salt and pepper. 
  • Remove cooked vegetables from oven. 
  • In a greased or lined quiche or pie dish spread vegetables out evenly. Sprinkle over baby spinach and parsley. Pour over egg mixture ensuring that all vegetables are covered. Add extra eggs to cover vegetables if needed. 
  • Bake in oven for 30 - 40 minutes or until egg is set. 
  • Serve warm or chilled. 


Serving Suggestions:
  • Serve with a side of fresh salad greens or cooked greens such as spinach, kale, silverbeet, broccoli or green beans.
  • Serve with a dollop of Dairy Free Basil Pesto.
Make It Personal:
  • Add your favourite fresh or dried herbs and spices to the mixture.
  • Add a sprinkle of curry powder to your egg mixture.
  • Add 1 - 2 spring onions chopped to egg mixture.
Recipe Tips:
  • Adding almond milk to the eggs helps to create a mixture that is light ad fluffy and helps the eggs to go further. If you prefer, you can omit almond milk and just use whole eggs or a combination of whole eggs and egg whites.
  • For a quicker frittata, steam your pumpkin and sweet potato instead of roasting and use raw capsicum.
Sensitive to Nuts?
  • Omit almond milk or substitute for Coconut Drinking Milk or Coconut Milk + water (1:1 ratio).
To make this recipe low FODMAP:
  • Stick to 1/2 cup sweet potato per serve. 
  • Use Jap pumpkin and not butternut pumpkin. 

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Casey-Lee Lyons

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