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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 tablespoon extra virgin olive oil
  • 1 tablespoon Dried Rosemary
  • 2 Red Capsicums, de-seeded and diced
  • 8 large Free Range Eggs
  • 3/4 cup almond milk
  • 2 cups Baby Spinach, roughly chopped
  • 1/4 cup (loosely packed) 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. 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.