This Sweet Potato Frittata is a step above your typical egg omelet! With a few simple ingredients and a skillet, you can make this healthy dish for brunch or breakfast.
Frittata is from the Italian word “friggere” meaning fried. The word used to refer to any fried egg, but now mostly refers to eggs with meat, vegetables, and cheese.
Unlike an omelet which is folded, a frittata is fried and then baked in the oven to finish. This means you can include chunkier ingredients like sweet potato without them falling out!
Frittata is a hearty, comforting meal for weekend brunches. Add in a few side dishes and this dish is even suitable as a quick dinner!
This sweet potato frittata is perfect to use leftover sweet potatoes. It also heats up easily, so it’s a great meal to keep ready in the freezer. It’s so simple to make too, so this recipe is suitable for any cooking skill level!
All About The Sweet Potato Frittata Ingredients
Sweet Potatoes
Unlike regular white potatoes, sweet potatoes have a natural sweetness. They are also softer than regular potatoes and have a more fibrous texture.
Roasting sweet potatoes helps bring out some of those natural sugars. It also gives them a slightly nutty taste.
Sweet potatoes perish more quickly than regular potatoes, so they need to be stored in a cool space. You can leave the skins on for a more earthy flavor, or peel them for a smooth texture.
Eggs
Eggs make up the bulk of this recipe, and help hold everything together!
There’s no way of replacing eggs in this recipe, but you can cut them with heavy cream for a fluffier texture. This isn’t necessary though, since whisking the eggs is usually enough to produce a light frittata.
If you’re trying to reduce your cholesterol, you can opt for an egg white frittata. Just keep in mind that the yolks help add flavor to the dish!
Onions
Onions help add a combination of sweet and savory flavors to this frittata. The type of onion you use will determine the overall sweetness.
White onions are the least sweet and provide more of a sharp, umami flavor. Yellow onions, red onions, and shallot have a much sweeter flavor.
I always prefer caramelizing onions before adding them to a frittata. You can do this by slow cooking the onions in a pan over low heat for 45 minutes.
Cheese
Cheese will make your frittata more creamy and savory. But the type of cheese makes all the difference!
Cheeses like feta and goat cheese are popular for frittatas because they provide a unique tanginess. Melting cheeses like cheddar and gruyere will give your frittata that mouth-watering gooey topping that I personally love!
Sharper cheeses like parmesan also help balance out the sweetness of the potatoes. Every good frittata needs cheese, so don’t skip this ingredient!
Herbs
Herbs elevate any dish and help balance the other flavors. Sweet potatoes are especially delicious with rosemary or fresh thyme.
Whether you use fresh herbs or dried ones is up to you. Fresh herbs taste nicer, but the flavors become diluted the longer they cook.
Dried herbs develop more flavors as they cook, so they’re better for roasting and making stews. You can roast your sweet potatoes beforehand with dried parsley or thyme for a robust flavor.
This frittata looks amazing presented with a garnish of fresh parsley. The parsley adds a hint of freshness and contrasts nicely with the color of the sweet potatoes.
Easy Tips for the Best Sweet Potato Frittata
- Use an oven-safe pan such as a cast iron skillet. This dish requires you to cook on the stove and in the oven, so a multi-use pan is a must!
- Opt for a deeper oven safe skillet so your frittata has some height. A 9-inch pan works better than a 10-inch pan for this recipe.
- Top this frittata with a green salad to turn it into a complete meal. A salad with a lemon vinaigrette will also help add freshness for contrast!
- Make this frittata ahead of time and store it in the fridge for a quick breakfast or dinner. When you’re ready to eat it, simply reheat the frittata in a skillet or on a baking tray.
- Leftover roasted sweet potatoes can be used to speed up this recipe. They’ll also add more overall flavor to the dish!
Sweet Potato Frittata Recipe
- Prep Time10 min
- Cook Time40 min
- Total Time50 min
- Servings8
- Yield8
Level: Easy
Ingredients
Material
Method
- Preheat the Oven
Set the oven to 350°F.
- Dice Sweet Potatoes and Onion
Peel the sweet potatoes and cut them into bite-sized cubes.
Peel and dice the onion.
- Fry Vegetables
Heat a skillet over medium heat. Drizzle vegetable oil, then add the diced onions.
Once the onions have softened, add the chopped sweet potatoes. Fry for about 10 minutes, until the center of the sweet potatoes are tender.
Remove the skillet from the burner.
- Whisk and Season Eggs
Crack the eggs into a medium mixing bowl. Season them with salt and pepper to taste and whisk.
Add the grated cheddar cheese to the egg mixture.
- Add Egg Mixture to the Skillet
Pour the egg mixture into the skillet with the onions and cooked sweet potatoes.
- Sprinkle with Cheese
Crumble the feta on top of the eggs. Make sure to spread it out evenly.
- Bake
Place the skillet in the oven and bake for approximately 20 minutes. You should see a golden brown crust form on top.
If you’re unsure if the center is cooked, insert a toothpick or knife. It should come out clean.
Remove the frittata from the oven when fully cooked.
- Garnish and Serve
While the frittata cools, sprinkle it with green onion. Slice and serve warm.
Customizing Sweet Potato Frittata
Vegetables
You can substitute the sweet potatoes in this recipe for any other sweet starchy vegetable. Butternut squash, pumpkin, acorn squash, or even golden beets would all provide a similar flavor and texture.
For a healthy boost of nutrients, add some fresh spinach when you fry the sweet potatoes. Spinach is full of vitamin A, vitamin K, and fiber, and its bitterness goes well with the sweet ingredients.
The beauty of a frittata is that there are no limitations on which vegetables you can add. Tomatoes, mushrooms, and peppers are popular additions too, and make this dish even more nutritious!
Meats
To increase the protein and make this dish even more hearty, add some meat. Diced up leftover ham will add subtle smokiness and salt for flavor.
Spicy sausages such as chorizo are also a nice complement to sweet potatoes. Even crumbled bacon would be delicious!
Seasoning
I used a simple seasoning of salt and pepper for this frittata so the veggies can really shine. But if you’re a spice lover, try adding a sprinkle of red chili flakes.
Sauces are also a great way to add moisture and flavor to this dish. Try adding a drizzle of hollandaise to the top of your frittata for extra creaminess.
A simple squirt of hot sauce can also go a long way!
How to Store and Freeze Sweet Potato Frittata
Similar to a casserole, you can keep this prepared dish in the refrigerator for 3-4 days.
Firstly, transfer it out of the cast iron skillet so it doesn’t damage your fridge. You can place the frittata in an airtight container or wrap it tightly in plastic wrap.
Frittata freezes especially well, which makes it a great dish to have on hand when family stays the night! It will keep in the freezer for up to three months without any change to the taste and texture.
To reheat leftover frittata, first let it thaw in the refrigerator. Otherwise, the moisture from the freezer will make your frittata very soggy.
Once thawed, you can reheat the frittata in the oven. You can use a skillet, but a baking tray will be faster and cause the frittata to dry out less.
Nutrition Facts (per serving)
- 251Calories
- 15.4g Fat
- 16.6g Carbs
- 11.9gProtein
Show Full Nutrition Label
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| Nutrition Facts | |
|---|---|
| Servings: | |
| Amount per serving | |
| Calories | 251 |
| % Daily Value* | |
| Total Fat15.4g | 20% |
| Saturated Fat6g | 30% |
| Cholesterol236mg | 79% |
| Sodium266mg | 12% |
| Total Carbohydrate16.6g | 6% |
| Dietary Fiber2.5g | 9% |
| Total Sugars1.9g | |
| Protein11.9g | |
| Vitamin C22mcg | 108% |
| Calcium154mg | 12% |
| Iron2mg | 8% |
| Potassium531mg | 11% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutrition information is calculated using an ingredient database and should be considered an estimate. In cases where multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.
