Sweet Potato Frittata Recipe

Why You’ll Love This Recipe

This frittata is a nutrient-rich twist on a classic, loaded with fiber, vitamins, and protein. Sweet potatoes add natural sweetness and heartiness, while the eggs provide a light, fluffy texture that holds everything together. It’s versatile, naturally gluten-free, and can be served hot, cold, or at room temperature—making it a fantastic make-ahead option for busy mornings or casual entertaining.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Eggs
• Whole milk or half-and-half
• Sweet potatoes (peeled and diced)
• Olive oil
• Onion (chopped)
• Garlic (minced)
• Fresh spinach or kale (optional)
• Shredded cheese (feta, goat cheese, or cheddar)
• Salt
• Black pepper
• Fresh herbs (thyme, parsley, or chives – optional)

Directions

1. Roast the sweet potatoes: Preheat oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, or until tender and lightly browned.
2. Sauté aromatics: In an oven-safe skillet over medium heat, sauté chopped onions in a bit of olive oil until soft, about 5 minutes. Add garlic and cook for 1 minute more. If using spinach or kale, stir it in and cook until wilted.
3. Add sweet potatoes: Add the roasted sweet potatoes to the skillet and stir to combine.
4. Whisk the eggs: In a bowl, whisk together eggs, milk, salt, pepper, and any herbs. Pour the egg mixture over the veggies in the skillet. Sprinkle cheese evenly over the top.
5. Cook and bake: Let the frittata cook on the stovetop for 2–3 minutes until the edges begin to set. Then transfer the skillet to the oven and bake at 375°F (190°C) for 12–15 minutes, or until the center is set.
6. Cool and serve: Let the frittata cool slightly before slicing. Serve warm or at room temperature.

Servings and timing

This recipe makes 6 servings.
Preparation time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Variations

• Add protein: Include cooked bacon, sausage, or diced ham for a heartier dish.
• Make it dairy-free: Use plant-based milk and skip the cheese or use a dairy-free alternative.
• Spice it up: Add a pinch of cayenne, red pepper flakes, or smoked paprika for extra flavor.
• Different veggies: Swap or add bell peppers, mushrooms, or zucchini for variety.
• Use herbs: Fresh rosemary, thyme, or parsley add a delicious aromatic touch.

Storage/Reheating

Store leftover frittata slices in an airtight container in the refrigerator for up to 4 days.
To reheat, warm in the microwave for 30–45 seconds or in a 325°F (160°C) oven for 10 minutes until heated through.
Frittata can also be frozen. Cool completely, wrap tightly, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.

FAQs

Can I use cooked sweet potatoes instead of roasting?

Yes, if you have leftover cooked sweet potatoes, just dice and add them during the sauté step.

What’s the best cheese for this frittata?

Feta or goat cheese adds a tangy flavor, while cheddar or mozzarella adds richness and meltiness.

Can I make this frittata ahead of time?

Yes, it’s perfect for meal prep. Bake ahead and store slices for easy grab-and-go breakfasts.

How do I keep the frittata from sticking?

Use a well-greased non-stick or cast-iron skillet and ensure it’s oven-safe.

Can I make this in a baking dish?

Yes, pour the mixture into a greased 9-inch pie dish or 8×8-inch pan and bake for 25–30 minutes.

Is this frittata gluten-free?

Yes, it’s naturally gluten-free as long as all your ingredients (especially cheese) are certified gluten-free.

Can I use non-dairy milk?

Yes, almond milk, oat milk, or soy milk work well. Avoid sweetened or flavored varieties.

What’s the difference between a quiche and a frittata?

A quiche has a crust and more cream, while a frittata is crustless and typically lighter.

Can I make mini frittatas?

Yes, pour the mixture into a greased muffin tin and bake at 350°F (175°C) for 18–22 minutes.

Can I add fresh herbs?

Absolutely. Parsley, thyme, or chives add a fresh finish to the dish.

Conclusion

This Sweet Potato Frittata is a healthy, colorful, and flavorful dish that’s perfect for any time of day. Whether you’re meal prepping for the week or hosting a weekend brunch, this recipe is easy to make, full of nutrients, and endlessly customizable. With its golden edges, creamy center, and naturally sweet and savory balance, it’s a frittata you’ll come back to again and again.

Sweet Potato Frittata Recipe

Print Recipe

Pin Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

This Sweet Potato Frittata is a wholesome, protein-packed, and flavorful egg dish featuring roasted sweet potatoes, sautéed veggies, and melted cheese—perfect for breakfast, brunch, or a light dinner.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings
• Category: Breakfast, Brunch
• Method: Baking
• Cuisine: American
• Diet: Gluten Free

Ingredients

• 8 large eggs
• 1/3 cup whole milk or half-and-half
• 2 cups sweet potatoes, peeled and diced
• 2 tablespoons olive oil (divided)
• 1/2 cup onion, chopped
• 2 cloves garlic, minced
• 1 cup fresh spinach or kale (optional)
• 1/2 cup shredded cheese (feta, goat cheese, or cheddar)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon fresh herbs (thyme, parsley, or chives – optional)

Cook Mode Prevent your screen from going dark

Instructions

1. Preheat oven to 400°F (200°C). Toss diced sweet potatoes with 1 tablespoon olive oil, salt, and pepper. Roast on a baking sheet for 20–25 minutes until tender and lightly browned.
2. In an oven-safe skillet over medium heat, add remaining olive oil and sauté onions for about 5 minutes until softened. Add garlic and cook for 1 minute. If using spinach or kale, stir in and cook until wilted.
3. Add roasted sweet potatoes to the skillet and stir to combine.
4. In a large bowl, whisk together eggs, milk, salt, pepper, and herbs (if using). Pour over the veggies in the skillet. Sprinkle cheese evenly on top.
5. Cook on the stovetop for 2–3 minutes until the edges start to set.
6. Transfer skillet to oven and bake at 375°F (190°C) for 12–15 minutes, or until center is set.
7. Let the frittata cool slightly before slicing and serving. Serve warm or at room temperature.

Notes

• Use leftover cooked sweet potatoes to save time—just dice and add during sautéing.
• Great for meal prep—store slices for easy grab-and-go breakfasts.
• Make dairy-free by using plant-based milk and cheese or omitting cheese.
• Customize with different veggies or herbs for variety.
• Use a muffin tin for mini frittatas; bake at 350°F (175°C) for 18–22 minutes.

Nutrition

• Serving Size: 1 slice (1/6 of recipe)
• Calories: 220
• Sugar: 3g
• Sodium: 320mg
• Fat: 14g
• Saturated Fat: 5g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g
• Protein: 11g
• Cholesterol: 215mg