This pumpkin and caramelized onion frittata is one of those cozy, anytime dishes that feels fancy but comes together so simply.
It’s warm, slightly sweet from the onions and pumpkin, and has that perfect herby kick from fresh thyme.
It’s great for breakfast, lunch, or dinner—and it makes the house smell amazing.
Why I Love This Recipe
This one’s been a go-to during fall, but honestly, I make it year-round. I first made it after a farmers’ market haul with way too much pumpkin—and now it’s on regular rotation.
- It’s full of flavor but not heavy
- Comes together in one pan
- You can eat it warm or cold
- Great for using up leftover veggies
Makes: 4 servings
Cook Time: 45 minutes
Macros per serving (approx):
- Calories: 230
- Protein: 13g
- Carbs: 12g
- Fat: 15g
- Fiber: 2g
Why This Recipe Works (Quick Science)
Roasting the pumpkin first draws out its natural sugars, giving a caramelized flavor that balances the savory egg base. Caramelized onions add umami and a touch of sweetness, while thyme cuts through the richness. Baking the eggs gives a creamy texture that stovetop cooking can’t match.
Common Mistakes
- Using raw pumpkin – it won’t cook through properly
- Rushing the onions – they need slow heat to caramelize
- Overbeating the eggs – this adds air and makes the texture spongy
- Skipping the salt in the egg mixture – it makes a huge flavor difference
What You’ll Need
- 2 cups pumpkin, peeled and cut into small cubes
- 1 large yellow onion, thinly sliced
- 1 tbsp olive oil
- 6 large eggs
- 1/4 cup whole milk
- 1/2 cup shredded mozzarella cheese
- 1 tsp fresh thyme leaves
- 1/2 tsp salt
- 1/4 tsp black pepper
Pro Tips
- Cut pumpkin into small, even cubes so they roast quickly and evenly
- Use a cast iron skillet to go straight from stovetop to oven
- Let the onions caramelize slowly—it takes time but it’s worth it
- Add the cheese last so it melts on top while baking
- Let the frittata cool slightly before slicing for clean cuts
Tools Needed
- Cast iron skillet
- Mixing bowls
- Whisk
- Chef’s knife
- Cutting board
- Measuring cups & spoons
- Spatula
Substitutions and Variations
- Use butternut squash instead of pumpkin
- Swap thyme with rosemary or sage
- Use goat cheese or feta instead of mozzarella
- Add chopped spinach or kale for more greens
Make Ahead Tips
- Roast the pumpkin and caramelize the onions up to 2 days ahead
- The whole frittata can be baked and stored in the fridge—just reheat
Instructions
Step 1: Roast the Pumpkin
Preheat oven to 400°F. Toss 2 cups of peeled, cubed pumpkin with 1/2 tbsp olive oil and a pinch of salt. Spread on a parchment-lined baking sheet and roast for 20 minutes until tender and golden.
Step 2: Caramelize the Onions
In a cast iron skillet, heat 1/2 tbsp olive oil over medium-low. Add 1 large yellow onion, thinly sliced, and cook slowly for 15–18 minutes, stirring often, until soft, golden, and sweet.
Step 3: Whisk the Eggs
In a medium bowl, whisk together 6 large eggs, 1/4 cup whole milk, 1/2 tsp salt, and 1/4 tsp black pepper until smooth and combined.
Step 4: Add Pumpkin, Onions, and Thyme
Add the roasted pumpkin, caramelized onions, and 1 tsp fresh thyme leaves to the egg mixture. Gently stir to combine.
Step 5: Pour into Skillet and Top with Cheese
Pour the egg and veggie mix back into the same cast iron skillet (wiped or lightly greased). Sprinkle 1/2 cup shredded mozzarella cheese evenly over the top.
Step 6: Bake the Frittata
Transfer the skillet to a 350°F preheated oven. Bake for 18–20 minutes, until the center is set and cheese is melted and slightly golden.
Step 7: Cool and Slice
Let the frittata rest for 5–10 minutes. Slice into wedges and serve warm.
Leftovers and Storage
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat slices in the microwave or oven. You can also eat it cold—still delicious.
What to Serve With
- Toast or crusty sourdough
- Side salad with lemon vinaigrette
- Roasted potatoes or sweet potatoes
- Fresh fruit or a smoothie on the side
FAQ
Can I use canned pumpkin?
No, canned pumpkin won’t hold its shape—use fresh for best texture.
Can I freeze it?
Yes, slice and wrap pieces individually before freezing. Reheat in the oven.
What’s the best cheese to use?
Mozzarella melts well and has a mild flavor, but sharp cheddar or goat cheese works too.
Can I make it dairy-free?
Yes, use a dairy-free milk and skip the cheese or use a dairy-free version.
Let’s Cook!
I hope you give this savory pumpkin frittata a try—it’s simple, satisfying, and full of flavor. If you make it, I’d love to hear how it went. Drop a comment with your thoughts or questions!