If you’re looking for a high-protein breakfast that feels fancy but is incredibly easy to make, a frittata is the answer. This sweet potato and spinach frittata is a flavorful, crustless Italian egg dish that uses the natural sweetness of tender sweet potatoes and the healthy goodness of wilted spinach. It’s light, satisfying, and perfect for prepping ahead of time.
This recipe is a true workhorse in the kitchen. Because everything cooks right in one oven-safe skillet, cleanup is minimal. It’s an ideal meal for any time of day—slice it hot for a beautiful brunch or enjoy a cold slice straight from the fridge for a quick, healthy lunch. The bright colors and delicious sweet-and-savory combination make it a guaranteed crowd-pleaser.
Why You’ll Love This Recipe
- One-Pan Convenience: The entire dish, from sautéing to baking, takes place in one oven-safe skillet, simplifying cleanup.
- High-Protein, Low-Carb: Packed with eggs and rich in vitamins from the spinach and sweet potato, it’s a great choice for healthy eating.
- Excellent for Meal Prep: It can be fully baked, sliced, and stored in the refrigerator for easy, grab-and-go meals all week long.
- Delicious Flavor Balance: The savory tang of feta (or goat cheese) perfectly complements the warm sweetness of the sweet potato.
- Versatile for Any Meal: Great for breakfast, brunch, or a light dinner served with a side salad.
Ingredients
- 1 tbsp (15 ml) olive oil or butter
- 1 cup (150 g) sweet potato, peeled and diced into 1/2-inch (1.2 cm) cubes
- 1/4 cup (40 g) yellow onion, finely chopped
- 1 clove garlic, minced
- 2 cups (60 g) fresh spinach (or 1 cup frozen, thawed and squeezed dry)
- 8 large eggs
- 1/4 cup (60 ml) heavy cream or whole milk
- 1/2 cup (60 g) crumbled feta cheese (or goat cheese)
- 1/2 tsp salt
- 1/4 tsp black pepper
- Optional: 1 tbsp fresh thyme or chives for garnish
Equipment
- 10-inch (25 cm) oven-safe non-stick skillet or cast-iron pan
- Whisk
- Knife and cutting board
- Measuring cups and spoons
Step-by-Step Instructions
- Pre-Cook Sweet Potato: Preheat your oven to 375°F (190°C). To ensure even cooking, you must soften the sweet potato first. In your oven-safe skillet, heat the olive oil or butter over medium heat. Add the diced sweet potato and cook, stirring occasionally, for 8–10 minutes until the cubes are tender and starting to brown. Remove the sweet potato from the pan and set aside.
- Sauté Greens: Add the chopped onion to the skillet and cook for 3–5 minutes until soft. Stir in the minced garlic and the fresh spinach. Cook for 1–2 minutes, stirring until the spinach is fully wilted. Remove the pan from the heat.
- Make the Egg Mixture: In a bowl, whisk together the eggs, heavy cream (or milk), salt, and pepper. Whisk until slightly frothy.
- Assemble and Set: Scatter the pre-cooked sweet potato cubes and the feta cheese over the wilted spinach mixture in the skillet. Pour the egg mixture evenly over the top of the filling.
- Stovetop Start: Place the skillet back on the stovetop over medium-low heat for 3–5 minutes. This crucial step sets the bottom and prevents the frittata from sticking, creating a nice crust. The edges of the frittata should be just beginning to set.
- Bake: Transfer the skillet to the preheated oven. Bake for 15–20 minutes, or until the frittata is lightly golden, puffed, and the center is set (a knife inserted into the center should come out clean).
- Rest and Serve: Let the frittata cool in the pan for 5 minutes before slicing it into wedges. Garnish with fresh herbs and serve warm or at room temperature.
Substitutions and Variations
- Vegetables: Substitute the sweet potato with diced and pre-cooked butternut squash or zucchini. You can also add sliced mushrooms and bell peppers when you sauté the onion.
- Cheese: Swap the feta for crumbled goat cheese, shredded Gruyère, or shredded Monterey Jack cheese.
- Add Protein: To make this even heartier, sauté 1/4 cup of crumbled, cooked bacon or sausage with the onions.
- Dairy-Free: Substitute the heavy cream with unsweetened plant-based milk (like cashew or soy milk). For the cheese, use a high-quality vegan feta or cheddar alternative.
Pro Tips and Common Mistakes to Avoid
- Pre-Cook the Potatoes: Frittatas cook quickly, so the sweet potato must be tender before it goes into the oven. Pre-cooking ensures that every bite is soft and evenly cooked.
- The Stovetop Start: Setting the frittata on the stovetop first creates a solid base and prevents the filling from sinking to the very bottom, ensuring a nice crust.
- Do Not Overbake: Overbaked eggs become rubbery and dry. Pull the frittata out as soon as the center is set. It will continue to cook slightly from the residual heat.
- Avoid Overfilling: Use a 10-inch or larger skillet. The egg mixture should not fill the pan beyond about 1 inch (2.5 cm) deep, or it will take too long to bake through and may be dry on the edges.
Storage, Make-Ahead, and Reheating
- Make-Ahead: The best way to prep this meal is to fully bake the frittata and let it cool. It can be stored, covered, in the refrigerator for up to 4 days. The frittata is delicious served cold or at room temperature.
- Storage (Filling): You can also sauté all the vegetables and store them in an airtight container for up to 2 days. Whisk the eggs and pour them over the filling just before baking.
- Freezing: Frittatas freeze very well. Slice the cooled frittata into wedges, wrap each wedge tightly in plastic wrap, and freeze in a freezer bag for up to 3 months.
- Reheating: Unwrap the frozen frittata slice and reheat it in the microwave for 1–2 minutes, or in a toaster oven at 350°F (175°C) for 10 minutes until heated through.
Serving Suggestions
Serve frittata wedges with a light, crisp side salad tossed with a simple vinaigrette. A side of fresh fruit or a slice of toasted whole-grain bread makes this a complete and satisfying meal.
Approximate Nutrition
- Yields: 6 servings
- Serving Size: 1 wedge
- Calories: 220 kcal
- Protein: 14 g
- Fat: 16 g
- Carbohydrates: 7 g
Note: These are approximations and can vary based on the exact size of the eggs and the amount of cheese used.
FAQs
Q: How is a frittata different from a quiche?
A: The main difference is the crust! A quiche has a flaky pastry crust and often contains heavy cream. A frittata is crustless, relies on a touch of milk or cream, and is cooked partially on the stovetop before finishing in the oven.
Q: Can I use frozen spinach?
A: Yes, you can. If you use frozen spinach, you must thaw it completely and squeeze out as much water as possible using a towel or paper towels. Excess water will thin out the egg mixture and make the frittata watery.
Q: Why do I need to bake it after the stovetop?
A: Baking the frittata provides gentle, even heat from all sides. This ensures that the eggs cook slowly and uniformly without the bottom getting overly browned or the eggs becoming tough and rubbery.
Q: Can I add cooked sausage or bacon?
A: Yes, adding cooked, crumbled sausage or bacon is a great idea! Stir 1/4 cup of the cooked meat into the sweet potato and spinach mixture before pouring in the eggs.
Q: How can I tell if my frittata is done without cutting into it?
A: The frittata is done when the edges are set and a beautiful golden-brown, and the center is slightly puffed. If you gently jiggle the pan, the center should not ripple like liquid; it should only slightly wobble.
Sweet Potato and Spinach Frittata
Equipment
- 10-inch oven-safe skillet Non-stick or cast-iron
- Whisk
- Knife and cutting board
- Measuring cups and spoons
Ingredients
- 1 tbsp (15 ml) olive oil or butter
- 1 cup (150 g) sweet potato, peeled and diced
- 1/4 cup (40 g) yellow onion, finely chopped
- 1 clove garlic, minced
- 2 cups (60 g) fresh spinach (or 1 cup frozen, thawed and drained)
- 8 large eggs
- 1/4 cup (60 ml) heavy cream or whole milk
- 1/2 cup (60 g) crumbled feta or goat cheese
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp fresh thyme or chives, for garnish (optional)
Instructions
- Preheat oven to 375°F (190°C). In an oven-safe skillet, cook diced sweet potatoes in olive oil for 8–10 minutes until tender and browned. Remove and set aside.
- Sauté onion in skillet for 3–5 minutes until soft. Add garlic and spinach, cooking until wilted. Remove from heat.
- In a bowl, whisk eggs, cream, salt, and pepper until frothy.
- Layer sweet potatoes and feta over spinach mixture in skillet. Pour egg mixture evenly on top.
- Cook skillet on stovetop over medium-low for 3–5 minutes to set bottom and edges.
- Transfer skillet to oven. Bake for 15–20 minutes until puffed, golden, and center is set.
- Cool 5 minutes before slicing into wedges. Garnish with herbs and serve.
