Recipe description
June 22, 2026
Potato pumpkin casserole with feta
Creamy potato pumpkin casserole with feta supports gentle gut-friendly eating.
82%
General Gut Health Match
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We found the following allergens in the recipe ingredients: milk, tree_nut, egg
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from potatoes and pumpkin.
- Includes plant-based fiber and dairy protein for balance.
- Simple weeknight bake with gut-friendly, gentle ingredients.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Potato
3
piece
Pumpkin
3
cup
Feta cheese
1
cup
Onion
1
piece
Garlic
2
piece
Oil, olive
2
tablespoon
Egg
2
piece
Thyme
1
teaspoon
Salt
1
teaspoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
Peel and slice the potatoes and onion.
3
Sauté the onion and minced garlic in olive oil until soft.
4
In a large mixing bowl, combine the sliced potatoes, pumpkin, sautéed onion and garlic, thyme, salt, and black pepper.
5
Transfer the mixture to a greased baking dish and crumble feta cheese on top.
6
Cover with foil and bake for 30 minutes, then remove the foil and bake for an additional 15 minutes until golden brown.
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Nutrition
277 kcal
Calories
9.5 g
Protein
34 g
Carbohydrates
4.3 g
Fiber
5 g
Sugar
11.4 g
Fat
5.4 g
Saturated fat
0.8 g
Salt
FAQ
Is this casserole gluten-free?
Yes. The core ingredients are naturally gluten-free (potatoes, pumpkin, feta, olive oil, herbs). If you add sauces or thickeners, choose gluten-free options and check labels.
Can I make it vegan or dairy-free?
Yes. Use a plant-based cheese or omit the feta; you can add extra olive oil or a dairy-free yogurt to keep it creamy.
How should I store leftovers?
Refrigerate in a closed container within two hours of cooking; it should keep for about 2–3 days.
How do I reheat it without drying it out?
Reheat in a moderate oven (about 180°C / 350°F) until hot and the edges are lightly browned; or microwave briefly if needed.
How long and at what temperature should I bake it?
Bake until the potatoes are tender and the edges are golden. Typical time is 30–40 minutes at 180°C, but check with a fork.
Can I customize it with other vegetables?
Yes. You can mix in or swap for sweet potato, carrot, zucchini, or other winter vegetables; adjust cooking time as needed.
Is this dish suitable for kids or for sodium-restricted diets?
It's mild and fiber-rich. For very young children, mash or cut into small pieces and use less salt; feta adds sodium, so adjust as needed.
What makes this dish good for gut health?
Fiber from potatoes and pumpkin supports digestion; feta provides some protein and calcium; serving with yogurt or a side salad adds variety.
What should I serve with it?
A simple side salad or a dollop of yogurt makes a complete meal.
How can I tell when it's done if I don't have a thermometer?
The potatoes should be tender when pierced with a fork, and the edges should be lightly browned.
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