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Sweet Potato and Spinach Frittata

Sweet Potato and Spinach Frittata

The Crispy Chef
This high-protein, crustless Italian frittata features tender sweet potatoes, wilted spinach, and creamy feta. It’s cooked in one oven-safe skillet, making it easy, flavorful, and perfect for breakfast, brunch, or meal prep.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Breakfast, brunch, Lunch
Cuisine Healthy, Italian
Servings 6 wedges
Calories 220 kcal

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.

Notes

Swap the sweet potato for butternut squash, zucchini, or add mushrooms and peppers for variety. Use goat cheese or Gruyère instead of feta, or add sausage or bacon for a heartier version. For dairy-free, use plant-based milk and vegan cheese. Freeze slices for up to 3 months for a quick meal anytime.

Nutrition

Calories: 220kcalCarbohydrates: 7gProtein: 14gFat: 16gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 250mgSodium: 400mgPotassium: 350mgFiber: 2gSugar: 3gVitamin A: 4000IUVitamin C: 6mgCalcium: 120mgIron: 2mg
Keyword egg breakfast, frittata, high-protein, sweet potato spinach frittata
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