Meet The Doctors Work With Us Blog/Recipes Podcast Things we love Contact Us LOSE WEIGHT NOW Login

Low Carb Pumpkin Spinach and Feta Frittata

A Delicious Low Carb Meal for Breakfast Lunch or Dinner

Welcome to a healthy and delicious recipe that fits perfectly into your low carb lifestyle! Our Pumpkin, Spinach, and Feta Frittata is not only packed with flavour but also high in protein and low in carbohydrates. This recipe is perfect for busy people and is easy to make, reheat and freezes well. Fittata is a great dish  that you can enjoy any time of the day.


  • 16 eggs
  • 300 ml cream
  • 500 g diced roasted pumpkin (cooked in air fryer)
  • 200 g feta, diced
  • 200 g spinach, chopped
  • 1 diced capsicum
  • 300 g mushrooms, sliced
  • 150 g grated cheddar cheese
  • Salt, to taste
  • 20 g Mingle Seasoning (Green Goddess or Italian)


Step 1: Preheat Oven

Preheat your oven to 180°C (350°F).

Step 2: Prepare the Mixture

In a large bowl, whisk the eggs and cream together until well combined. Season with salt and Mingle Seasoning.

Step 3: Prepare Vegetables

Dice the capsicum, slice the mushrooms, and chop the spinach. Roast the pumpkin either in the oven or an air fryer 

Step 4: Combine Ingredients

Add the diced roasted pumpkin, diced feta, capsicum, mushrooms, spinach, and grated cheddar cheese to the egg mixture. Mix everything thoroughly to ensure even distribution.

Step 5: Transfer to Baking Dish

Pour the mixture into a large silicone baking dish, spreading it out evenly.

Step 6: Bake

Bake in the preheated oven for 35-45 minutes, or until the frittata is fully set and stops wobbling in the middle 

Step 7: Serve

Allow the frittata to cool slightly before slicing into 6 servings. This recipe will freeze well 

Nutritional Information

This Pumpkin, Spinach, and Feta Frittata is a balanced meal, providing you with essential nutrients while keeping your carb intake low.

Macros per Serving (approximate):

  • Calories: 600 kcal
  • Protein: 33 g
  • Fat: 45 g
  • Net Carbs: 10 g

Health Benefits

This frittata is a nutritious and satisfying meal, perfect for a low carb, high protein diet. Eggs provide high-quality protein and essential nutrients. The roasted pumpkin offers a good source of fibre and vitamins, while spinach adds iron and antioxidants. Feta cheese and cheddar contribute to the protein content and add a delicious creaminess to the dish. This recipe is ideal for busy women looking for a quick and healthy meal option that supports weight loss and insulin sensitivity.


Our Pumpkin, Spinach, and Feta Frittata is not only delicious but also aligns with your health goals. It's easy to prepare, making it perfect for busy schedules. Enjoy this nutritious dish as part of your low carb diet and reap the benefits of high protein and essential nutrients.

Looking for Low Carb Breakfast Ideas? 

Lemon Chia Pudding

Hemp Seed Breakfast Bowl  



Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, improve their metabolism and learn mindset skills without feeling miserable or deprived.

By doing women improve their health and achieve long lasting weight loss.

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!


50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.