Easy roast vegetable frittata with feta and side slaw

Blood Orange or Tangerine as plant based diet for breast tenderness

Nourishing Fritatta Recipe For Women and Men


If you're looking for a healthy and delicious recipe, that is balanced for optimal health, then this is perfect for your lunch or dinner. Homemade meals can be nutritious and delicious.

This seriously good frittata recipe is great for women and men. However, this recipe was picked for women who want to balance their meals and nurture their womens health. We have included some interesting tips after the recipe.

The Nutrition & Life Dietitians regularly provide both New Zealand Recipes and International Recipes for clients. They have a stash of healthy meal ideas and we're sharing hand-picked recipes and tips with you. If you need 1:1 support from a NZ Dietitian and recipes tailored to your unique needs then enquire today.

This recipe was generously provided by Chantelle, a NZ nutritionist volunteering with Nutrition & Life while studying at Otago University.

Recipe: Easy roast vegetable frittata with feta and side slaw

Serves 6


Frittata Recipe Ingredients:

12 eggs

1 medium Kūmara, cut into cubes

1 cup of Pumpkin, cut into cubes

1 Red onion, sliced

1 Broccoli, cut into florets

½ block fat-reduced feta, crumbled (optional)


Instructions To Prepare Your Delicious Frittata

1) Preheat oven to 180 degrees Celcius.

2) Place the kumara, pumpkin, red onion and broccoli onto a tray lined with baking paper, drizzle with olive oil, salt* and pepper and bake for 30-40 minutes until soft and golden.

3) Place the roast vegetables and feta in a large oven-safe dish.

4) Whisk together 12 eggs with salt and pepper in a large bowl and pour over the vegetables into the dish.

5) Crumble the rest of the feta on top and bake  until set and golden.


Slaw Recipe Ingredients:

½ Red cabbage, thinly sliced

2 Carrots, grated

1 Beetroot, grated

Coleslaw Dressing

2 tbsp Apple cider vinegar

2 Olive oil

Salt* & Pepper to taste (optional)

 Instructions To Prepare Your Seriously Good Coleslaw

1) Place all slaw ingredients into a large bowl and mix to combine.

2) Drizzle over the Apple Cider vinegar coleslaw dressing.

3) Season with salt and pepper to taste.

Women's Health Nutrition: 

Many women with insulin-related PCOS swear by a fibre-rich diet and steer clear from refined carbohydrates (like white bread, cakes, biscuits) in the management of their symptoms.

Balancing you macronutrients is important for womens health and overall health. It is best to aim for the right balance of fat, carbohydrate, vegetables and protein in each meal.

For women with Polycystic Ovary Syndrome (PCOS) the advice is to have regular and balanced meals. For this reason this is a good recipe to balance blood sugar level which, in turn, would prevent a surge in insulin.

If you have a womens health condition like PCOS or Endometriosis visit our Womens Health Page today.

*Always be mindful of your sodium/salt intake especially if you have compromised kidneys.

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