Sweet Potato Frittata
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This easy, fluffy, sweet potato frittata makes a healthy and impressive one pan meal that’s ready in under 30 minutes.
Fritattas are my very favorite back pocket, dinner-in-a-pinch, clean-out-the-fridge, supper solution.
If you like eggs, there is no way you wouldn’t like a frittata. Less complicated than a quiche (although if MUST have a crust, try this quiche recipe and thank me later!), and slightly more fancy than an omelet – the best thing about frittatas is that they’re perfect for literally every meal.
Have a holiday brunch? Make a frittata. Need an easy way to get some healthy dinner on the table? Frittatas. Have some leftovers? They’re perfect warmed up for lunch the next day. You get the gist.
While I love this goat cheese frittata with sun dried tomatoes, I wanted to do something with the amazing seasonal produce we have in fall – and this sweet potato frittata turned out to be AMAZING. It is filling, soft, creamy, perfectly balanced, and fluffy!
What Makes this Sweet Potato Frittata Recipe Work
This might be a combination you haven’t heard of before – sweet potatoes and eggs? But you’d be surprised how well they work together.
Sweet potatoes and eggs are both nutrient-rich foods. Sweet potatoes are a good source of vitamins A, C, and B6, as well as potassium and dietary fiber.
Eggs are a good source of protein, choline, healthy fats, and other essential vitamins and minerals. When combined, these two foods create a nutritious and satisfying dish.
Sweet potatoes and eggs have complementary flavors and textures. The sweetness of the sweet potatoes balances out the richness of the eggs, and the soft texture of the cooked sweet potatoes contrasts nicely with the firm texture of the eggs.
This simple sweet potato frittata is so versatile and easy to make. You can mix it up and customize it with a variety of ingredients, such as leftover vegetables, cheese, and meat.
If you’re a fan of sweet potatoes, you’ll also love these fall recipes: sweet potato feta salad, sweet potato chili, and these oven roasted sweet potatoes.
Ingredient Notes
Olive oil
A good quality olive oil will add flavor and richness to your frittata, and extra-virgin olive oil is loaded with heart healthy fats. You can also use coconut oil, butter, or any other vegetable oil.
Red Onion
Red onions have a mild, sweet flavor that pairs well with the sweetness of the sweet potatoes.
Sweet Potato
One of the main ingredients in this frittata! Sweet potatoes are a nutritious and delicious vegetable that adds sweetness, texture, and color to the dish.
Fresh thyme
You can also use fresh sage, fresh rosemary, basil, or any herb you enjoy. If you don’t have fresh herbs, dried herbs work too, although you will want to reduce the quantity by about half.
Whole eggs
You can’t make a frittata without breaking a few eggs. Eggs are essential for binding the frittata together and giving it its structure.
Half-and-half
You can use half-and-half, whole milk, or heavy cream. The higher the fat content, the richer your sweet potato frittata will be. You can also use a plant-based milk alternative, such as coconut milk.
Baby spinach
Fresh spinach is a great way to add extra nutrients and flavor to your frittata. You can also use other leafy greens, such as kale, arugula, or swiss chard.
Feta cheese
Feta cheese adds a salty, tangy flavor to the frittata. You can also use other cheeses, such as gouda cheese, creamy goat cheese, or grated cheddar.
Step By Step Instructions
1. Preheat the oven to 400F.
2. Take a 10 inch cast-iron skillet, and heat a tablespoon olive oil over medium heat. Add the diced onions and sweet potatoes (they should be in small cubes!) to the skillet and cook for about 10 minutes. The sweet potatoes should be fork tender.
3. Now add in the fresh thyme, garlic, half teaspoon salt, and cook for about a minute.
4. Add the baby spinach and cook until it is wilted, about 2-3 minutes. Spread your veggies evenly at the bottom of the pan.
5. In a large bowl, whisk together the eggs, half-and-half, remaining salt, and black pepper.
6. Pour the whisked egg mixture evenly on the veggies and sprinkle the crumbled feta on top.
7. Transfer the large skillet to the oven and bake until it is slightly golden brown and set.
Your sweet potato frittata is ready to serve! Enjoy it warm or at room temperature with a dash of hot sauce, if you like.
What to serve with sweet potato fritatta
Some roasted potatoes or other roasted veggies, and/or a simple salad are my favorite things to serve with frittata. Here are a few suggestions.
- Cheesy breakfast potatoes
- Roasted potatoes and asparagus
- Spicy harissa roasted potatoes
- Maple Balsamic roasted brussels sprouts with bacon
- Apple pecan salad
- Pear and arugula salad
For something sweet on the side, try one of these.
What kind of pan should I use?
My very favorite pan for a lot of things, including frittatas, is a well-seasoned cast iron skillet. If you don’t have one, this lodge skillet is the best, will last several lifetimes, and is shockingly affordable. Highly recommend!
If you don’t have a cast iron pan, any oven-safe non-stick frying pan will work. A well-seasoned cast iron pan is naturally non-stick, so using either of these pans, your frittata should not stick to the bottom.
I find 10 inches to be the best size for this recipe, but you can certainly use a larger skillet, it will just be done more quickly and be thinner. You can also increase the ingredient quantities for a larger skillet if you like.
Recipe Variations
Add meat. You can add a little bacon, pork sausage, or crumbled chorizo if you want a meat-y frittata.
Add extra veggies. You can add red bell pepper, mushrooms, or any other leftover vegetable to this sweet potato frittata.
Make a sweet potato hash brown frittata. Simply grate the sweet potatoes instead of chopping them. Then, cook the grated sweet potatoes in a skillet until they are golden brown and crispy. Add the egg mixture along with the other ingredients and bake the frittata as usual.
How to store and reheat frittata
Store leftover frittata in an airtight container in the refrigerator for up to 4 days. Reheat in a covered dish in the oven at 375F for best results. I have also simply re-heated frittata in the microwave many times with very decent results!
You can also freeze it for up to 3 months. To reheat from frozen, place on a cookie sheet and slowly reheat in a 275F oven.
Sweet Potato Frittata
Tools for This Recipe
Ingredients
- 1 tablespoon olive oil
- ½ red onion chopped
- 1 medium sweet potato about 10 oz, cut into ½ inch cubes
- 1 teaspoon kosher salt divided
- 2 cloves garlic minced
- 2 teaspoons fresh thyme or chopped sage or rosemary
- 1/2 teaspoon smoked paprika
- 8 large eggs
- ¼ cup half-and-half or whole milk or heavy cream
- ¼ teaspoon pepper
- 2 cups baby spinach
- 1/4 cup crumbled feta
Instructions
- Preheat the oven to 400.F
- In a 10 inch cast iron skillet, heat the olive oil over medium heat. Add the sweet potatoes, onions, and 1/2 teaspoon of salt, to the skillet. Cook, stirring occasionally, until the sweet potatoes are fork tender, about 10 minutes.
- Add the garlic, thyme, and paprika, stir to combine and cook 1 minute longer.
- Add the spinach and cook until wilted, about 2-3 minutes longer. Spread the vegetables evenly at the bottom of the pan.
- While the vegetables are cooking, in a large bowl, whisk together the eggs, half-and-half, the remaining ½ teaspoon of salt, and a few grinds of black pepper.
- Pour the egg mixture evenly over the vegetables in the pan and sprinkle the feta evenly over the top.
- Transfer from the stovetop to the oven. Bake the frittata for 12-14 minutes until set and slightly golden. Cut into slices and serve warm or at room temperature.
