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Sweet Potato Frittata recipe

Sweet Potato Frittata recipe

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  • Recipes
  • Ingredients
  • Vegetable
  • Root vegetables
  • Potato

This is a super-hearty baked omelette, which is perfect for brunch. Red pepper, sweet potato and spinach are baked in a cheesy egg custard.

5 people made this

IngredientsServes: 6

  • 1 red pepper, seeded and chopped into 2cm pieces
  • 1 medium size sweet potato, chopped into 2cm pieces
  • 60g baby spinach leaves
  • 6 free range eggs
  • 2 cloves garlic
  • 125ml milk
  • 115g grated Cheddar cheese
  • 1 small onion, chopped into 2cm pieces
  • olive oil for frying

MethodPrep:15min ›Cook:30min ›Ready in:45min

  1. Preheat oven to 170 C / Gas 3.
  2. Heat a small amount of olive oil in a frying pan. Saute onion and sweet potato.
  3. Mix together sauteed onion, sweet potato, red pepper, spinach and garlic in a quiche dish.
  4. In a measuring jug, combine the eggs, milk and cheese. Pour over the vegetables and bake for 25-30 minutes.

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Reviews & ratingsAverage global rating:(3)

Reviews in English (3)

by BuckwheatQueen

This was really tasty, but all the spinach and potato sunk to the bottom. The kids still liked it though. :-)-04 Dec 2015(Review from this site AU | NZ)

Sweet Potato Frittata with Spinach and Caramelized Onions

This Sweet Potato Frittata with spinach and caramelized onion is a beautiful and nutritious breakfast. Shredded sweet potatoes are baked into a layer to form a flavorful and healthy gluten free crust.

*This recipe was originally published in Sept. 2014. It has been one of the most popular recipes on my blog for over 3 years, so I decided it was time to retest, rephotograph, and make a video! The recipe remains the same, but it has been updated with a few tips and tricks to help you make the most delicious and beautiful frittata possible!

Why oh why have I been letting this recipe hide deep within the blog archives for the past 3 years? It’s so easy to get caught up with making something new, that gems like this get forgotten.

Not anymore! I’ve now made this 3 times the past 2 weeks, and it’s just not getting old.

It’s such a great meal prep option — eat it for breakfast, lunch, dinner … cut it up in pieces and infuse your picky toddler’s meals with superfoods. High in protein, packed with veggies. Win, win, win.

In addition to eating this fresh, I’ve been eating it cold (doused with hot sauce!), and also chopping it up and mixing it into my toddler’s meals (such an easy way to add protein and veggies!). It’s a real life saver to have in the refrigerator.

  • Sweet potatoes
  • Oil – extra virgin olive oil preferred
  • Red bell pepper
  • Red onion
  • Garlic powder
  • Dried basil
  • Dried parsley
  • Sea salt and black pepper
  • Eggs
  • Half & half
  • Gouda cheese
  • Arugula – or you can use spinach

Step One:

Heat one tablespoon olive oil in a large skillet over medium heat. Add sweet potato, red pepper, onion, garlic powder, basil, and parsley. Season with salt and black pepper, to taste, and stir to combine.

Step Two:

Cook, stirring occasionally until the pepper and onion soften and the sweet potato starts to develop a bit of color, approximately 5-6 minutes. Remove from heat and transfer to the prepared baking dish. Spread into a uniform layer and set aside.

Step Three:

While the vegetable cook, whisk together the eggs and half & half in a large bowl. Add half the Gouda cheese and stir to combine. Set aside.

Step Four:

Add the remaining olive oil to the same skillet over medium heat and toss in the arugula or spinach. Cook, stirring occasionally, just until the greens wilt, approximately 2-3 minutes. Remove from heat and spread evenly on top of the other vegetables in the baking dish.

Step Five:

Pour the egg mixture on top and spread with a rubber spatula, if necessary, to cover the entire surface. Sprinkle remaining cheese on top and season with additional salt and black pepper, if desired. Place in preheated oven and bake until the egg is set and the top starts to turn golden brown, approximately 25-30 minutes. Remove from oven and cool slightly before slicing.

Sweet Potato & Spinach Frittata

We know there are a lot of parents out there who struggle with their kids being picky eaters. That’s why we have our How to Raise Healthy Eaters Series. With ideas on involving kids in the kitchen and meal formulas that end short-order cooking, your kids will learn all about healthy foods. And they just might end up finding new favorites!

Of course, the journey to healthy eating doesn’t stop there, and picky eating cannot be cured overnight.

So when we heard all about Crunch a Color’s 52 New Foods Challenge, we were all onboard. Even if you do not have kids at the moment, this challenge is a great way for anyone to start eating (and learning about) healthy foods.

Crunch a Color was started by Jennifer Tyler Lee, a mother of two and the creator of nutrition games that make healthy eating fun for kids.

Jennifer’s latest project is the 52 New Foods Challenge that is all about getting the whole family to cook together. The goal? Try 52 new foods in 52 weeks. The whole list of the new foods, as well as ton of helpful tips, can be found in her new book.

We love introducing new foods to everyone in our meal plans, and it’s amazing to hear about our Kitchen Heroes’ experiences with the foods.

Whether they end up liking it or not, they’re always happy that they cooked and tasted something new.

Some foods on the 52 New Foods Challenge list are familiar to everyone, but it’s okay the point is to cook together as a family, and familiar foods are a good way to ease everyone into new foods.

Which is why we decided to feature sweet potatoes as our new food for this week’s recipe. If sweet potatoes are already a mainstay in your meals, then here’s a new way for you to enjoy them. And if you’re just so-so about them, this recipe might just change your mind!

Sweet potatoes and eggs rarely go together, but when you add creamy sweet potatoes to a frittata, the dish is all at once rich and healthy. Even though there’s no meat, this meal will fill you right up, since sweet potatoes are high in fiber. They also add lovely color to the dish, especially if you choose the orange sweet potatoes.

One of the core principles to this new food challenge is to “eat your colors,” and you are doing just that when you eat sweet potatoes. But as Jennifer states in her book, “color is key, but not just one color.” So we added some good ol’ spinach to this dish. We love to saute spinach, since it cooks down, and you end up packing a bunch of healthy greens into each bite.

With such a pretty and colorful dish, how can anyone not want to take a bite (or two or three)? We sure can’t resist, and it’s a meal that your whole family will enjoy making and eating together.

Keep in mind that eating should always be fun, so make it a game with the family!

In this challenge, each food consists of points, and kids love accumulating their points. This sweet potato frittata right here? 15 points! Now let’s boost up those points (and do our bodies good) with more new and healthy foods!

Get more points for the week with more tasty sweet potato dishes:

Sprinkle the remaining half of the cheese over the top and transfer the skillet to the oven. Cook the sweet potato frittata for about 6-8 minutes. Remove the frittata from the oven let it sit for 5 minutes to continue cooking. How do you know when a frittata is done? The top will slightly puff up and turn light brown.

Can you reheat a frittata? Yes, definitely! Frittatas can be served hot, cold or at room temperature. But if you want to reheat the sweet potato frittata, place it in the oven at 300°F for a few minutes until it&rsquos heated through.

How long does a frittata last? This sweet potato frittata can be stored tightly covered in plastic wrap in the refrigerator for up to five days. In the freezer, it will last for up to three months.

I hope you enjoy this sweet potato frittata recipe! It&rsquos the perfect hearty and savory dish that is both healthy and quick to assemble, and this version has a comfort food feel to it that just feels right this time of year.


  • Spice up your life with this homemade Sriracha Fry Sauce. A delicious sauce for dipping, topping or spreading. It is dangerously addictive, just warning you.
  • Our Dungeness Crab Cakes recipe is deliciously crispy yet without all the grease since they&rsquore baked. Succulent, juicy Dungeness crab meat, herbs and seasoning, all coated in Panko crumbs. If you love crab, this one&rsquos a must!
  • This recipe for Chicken with Artichokes and Olives is warm and comforting on a chilly day. Served in a tangy, lemon-y broth, it&rsquos a savory chicken dish that goes great with rice or a loaf of freshly-baked bread.

Sweet Potato & Goat Cheese Frittata

This savory combination of sweet potatoes, shallots, thyme and goat cheese is perfect for wintertime. A great breakfast dish for a crowd.

1/2 sweet potato, peeled (about 1/4 pound)

3 shallots, thinly sliced (nearly a cup)

1 tablespoon fresh thyme, minced, plus a pinch extra

freshly ground black pepper

1/2 cup soy milk or regular milk

2 oz goat cheese, crumbled (about 1/3 cup)

1. Preheat the oven to 375º F.

2. Steam the sweet potato until barely tender, about 15 minutes.

3. Cut the sweet potato into thin rounds – you should have about 12 slices.

4. Heat the butter and olive oil over medium heat in a 10″ cast iron skillet. Sauté the shallots and the tablespoon of thyme for about 6 minutes or until soft and just barely browned.

5. Push shallots to the side of the pan and add the sweet potato slices. Let them brown on both sides, about 2 minutes per side. Season with plenty of salt and freshly ground pepper.

6. Meanwhile, beat the eggs and milk in a mixing bowl.

7. Remove half of the sweet potato and shallot mixture to a plate. Add half the egg mixture to the pan and distribute the reserved sweet potatoes and shallots over them. Add the remaining egg mixture.

8. Dot the top with the goat cheese, the pinch of thyme and a nice grind or two of black pepper. Let it cook for about 5 minutes on the stovetop or until just set on the edges (it will still be very runny in the middle).

9. Stick it in the oven for exactly 8 minutes it should be just set throughout.

Sweet Potato Frittata with Spinach and Feta

This Sweet Potato Frittata with Spinach and Feta makes a crazy tasty breakfast, brunch, or brinner! I find this feisty vegetarian frittata is much easier to make than an omelette or quiche but has all the amazing flavor!

Keyword Sweet Potato Frittata

Author Jenn Laughlin – Peas and Crayons


  • 4 cups grated sweet potato
  • 2.5 oz baby spinach plus extra for topping
  • 1.5 cups diced onion
  • 8 large eggs
  • 1/2-3/4 cup milk (cow, coconut, half and half, it all works!)
  • 1 TBSP extra virgin olive oil
  • 3 cloves garlic, minced
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1/4-1/2 tsp salt
  • 1/8-1/4 tsp garlic powder
  • a few cranks of black pepper
  • 3-4 TBSP goat cheese or feta plus additional for topping
  • garnish with fresh basil, red pepper flakes, and crumbled feta


Recipe Notes

Nutrition Facts below are estimated using an online recipe nutrition calculator. Adjust as needed based on extras and swaps and enjoy!

Paleo Chorizo Sausage Sweet Potato Frittata with Caramelized Onions

A healthy savory breakfast or brunch with the perfect amount of spice! A Chorizo Sausage Sweet Potato Frittata with perfectly caramelized onions for the perfect amount of sweetness! This impressive but easy frittata is Paleo and Whole30 friendly, and a recipe you’ll turn to again and again to feed your family and friends!

Oooh this was good. I can say that because I just had a generous helping of it for dinner, after some for lunch (and a snack…yup) and it was REALLY good. Better than I expected.

Ain’t it the best when you play around in the kitchen, make up that you’re pretty sure will work, and then it surprises you by being flipping awesome? I love it. It makes all the recipe disasters AKA cooking heartbreaks fade into the background and you feel like you could cook damn near anything.

Do you get cooking heartbreak? Cooking heartbreak is the worst, I named it that because I literally feel like someone broke my heart (the topic is laawwws) when a recipe fails, and fails badly.

All the time and effort invested. It starts with denial “I can fix it. I can try something different and turn this whole thing around. I can still make this work” then moves on to anger &#[email protected]#* off paleo muffins! You call yourself muffins but you’re dry and sticky (weird, but it’s happened) and can’t even rise in the oven!”

Then it gets to the point of “what could I have done to make it end differently” and then of course “maybe it just wasn’t meant to be” and then back to “Paleo muffins are good for no one. I’m never baking them again. I’ll stick to sweet potatoes and bacon.”

Then, finally, it’s: “It wasn’t me, it was the recipe. The recipe was doomed to fail from the beginning. I can find another one and maybe it will work out better.” Uh, what? Yes! You heard me. Cooking heartbreak. It’s a thing (well, it’s my thing.) Now back to happier times with my chorizo sausage sweet potato frittata! (Don’t forget the caramelized onions!)

What is a frittata?

Fancy scrambled eggs, an open omelette, a crustless quiche? Well essentially it&rsquos all of those - but so much more.

A frittata is an Italian egg dish that is similar to an omelette, Spanish tortilla or quiche.

It consists of beaten egg and vegetables cooked in a frying pan until nearly set and then finished under the grill/broiler to cook the top.

To me, a frittata is a go-to fridge raider meal.

Endlessly customisable, as long as you have eggs you can make a frittata.

Use up leftovers, add spuds and any veggies that need to be used up and bingo: a family-friendly dinner.

Baby Spinach Frittata with Sweet Potato Hash Crust

I wish I had some stories to share today, but it’s been an uneventful work week punctuated by our weekly Wednesday girls’ night (fajitas and Downton Abbey at my place). I can’t complain. I finally found the time to try this baby spinach and sweet potato frittata that’s been on my mind since I first flipped through The Sprouted Kitchen cookbook this summer. It was absolutely worth the wait—a simple breakfast or dinner that only requires a cutting board, a knife, a mixing bowl and a skillet to prepare. I just had to share it with you today so you can make it this weekend.

Frittatas are one of those meals that, if you know how to make, are a kitchen standby. As long as you have eggs, a splash of milk and some vegetables, you can whip up a pretty satisfying meal without much prep or cooking time. I’ve finally gotten the hang of the cook-on-the-stove-and-finish-in-the-oven method (the trick is to pay attention to visual cues and learn to make it by feel), but I’m also a fan of this oven-only method. It’s great when I’m in a time crunch or need to keep the burners open for other things. I made a frittata that way for the girls’ night before last, which kept the stove clear for two skillets’ worth of banana oat pancakes. Do use the skillet method for this sweet potato frittata, though, so the sweet potatoes can develop those irresistible caramelized edges.

My girls are all eating gluten-free these days, so I should mention that frittatas are, of course, gluten-free (unless you’re adding grains) and the oat pancakes I mentioned are gluten-free as well. Happy bellies!

Watch the video: Καλοκαιρινό Τουρλού Κατσαρόλας! Αγαπημένο πιάτο! - ΧΡΥΣΕΣ ΣΥΝΤΑΓΕΣ (May 2022).