This Sweet Potato & Kale Frittata is everything you want in a comforting yet nutritious meal. With roasted sweet potatoes, sautéed kale, and a rich egg base, it’s balanced by creamy feta and the option of tangy Greek yogurt and spicy hot sauce for extra flair. Perfect for breakfast, but honestly too good not to enjoy all day.
Whether you’re meal-prepping for the week or hosting a weekend brunch, this frittata delivers bold flavor with minimal effort. The ingredients are flexible, the process is simple, and the outcome is impressive. Plus, it’s a fantastic way to clean out the fridge while creating a dish that feels indulgent and nourishing at once.
Full recipe:
Ingredients:
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8-10 eggs, beaten
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1/2 yellow onion, diced
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3 cloves garlic, minced
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1 sweet potato, chopped into small cubes
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1 cup kale, de-stemmed and chopped
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1/4 cup feta cheese (or cheese of choice)
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Olive oil or avocado oil
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Kosher salt & black pepper, to taste
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Greek yogurt, optional
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Hot sauce, optional
Directions:
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Preheat oven to 425°F (218°C).
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Arrange the cubed sweet potatoes on a sheet pan, drizzle with oil, season with salt and pepper, and toss to coat.
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Roast in the oven for 10-12 minutes or until tender. Remove and set aside.
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In an oven-safe skillet (preferably cast iron), heat a drizzle of oil over medium heat.
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Sauté the diced onion and minced garlic for about 5 minutes until soft and fragrant.
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Add in the chopped kale, roasted sweet potato, and more salt and pepper. Sauté for another 3-5 minutes.
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Pour in the beaten eggs and reduce the heat to low. Do not stir.
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Cover and cook for about 15 minutes, until the eggs are mostly set but the top is still slightly runny.
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Sprinkle feta cheese on top and place under the broiler for 2 minutes until golden and fully set.
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Serve with a dollop of Greek yogurt and a drizzle of hot sauce if desired.
Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes
Kcal: 280 kcal (approx.) | Servings: 4-6
Why Choose a Frittata?
A frittata is one of those dishes that’s as versatile as it is easy to make. With just a few simple ingredients, you can create a meal that feels like it came from a gourmet kitchen. Unlike a traditional omelet, a frittata is a baked egg dish that incorporates various ingredients such as vegetables, cheese, and sometimes meats. The beauty of a frittata lies in its flexibility. You can swap out ingredients depending on what you have on hand, making it a great option for using up leftover vegetables or proteins.
The frittata’s slightly crispy edges and soft, creamy center make it a comforting choice for any meal of the day. The addition of sweet potato and kale not only boosts the flavor profile but also provides an abundance of nutrients. Sweet potatoes are rich in beta-carotene, which converts to vitamin A in the body, while kale is packed with antioxidants and vitamins K, C, and A.
Health Benefits of Sweet Potato and Kale
Sweet potatoes and kale are nutritional powerhouses, and their combination in this frittata offers numerous health benefits. Sweet potatoes are an excellent source of fiber, which helps support digestive health and regulate blood sugar levels. The high fiber content also helps you feel fuller longer, making this frittata a great option for those looking to control their appetite and avoid overeating.
Kale, often considered one of the healthiest vegetables on the planet, is packed with vitamins and minerals. It is an excellent source of vitamin K, which is important for bone health and proper blood clotting. Kale is also rich in vitamin C, which supports the immune system and helps the body fight infections. The fiber content in kale aids digestion, while its antioxidants help combat oxidative stress in the body.
When paired together, sweet potatoes and kale not only complement each other in terms of flavor but also provide a range of essential nutrients that contribute to overall well-being. By adding eggs to the mix, you also get a good dose of protein, making this frittata a well-rounded meal that satisfies both hunger and nutritional needs.
How to Customize Your Frittata
One of the best things about making a frittata is how easy it is to customize. This sweet potato kale frittata recipe serves as a great base, but feel free to add other ingredients to suit your tastes or dietary preferences.
For example, if you’re looking for a bit more protein, consider adding cooked chicken, turkey, or even bacon. These additions can elevate the dish while still keeping it light and nutritious. If you’re vegan or looking to reduce dairy, you can easily omit the cheese or replace it with a dairy-free alternative, such as nutritional yeast or a plant-based cheese.
You can also experiment with different vegetables. While kale and sweet potatoes are a perfect match, other greens like spinach, chard, or arugula can also work well in this recipe. Roasted bell peppers, zucchini, and mushrooms would also add a delightful texture and flavor.
The choice of cheese can also be altered. While feta is the recommended option for its creamy texture and tangy flavor, goat cheese, cheddar, or mozzarella can be great alternatives. The cheese adds a layer of richness that complements the earthy flavors of the sweet potatoes and kale.
The Beauty of Cooking in a Cast-Iron Skillet
One of the key steps in making this sweet potato kale frittata is cooking it in an oven-safe skillet. Using a cast-iron skillet is highly recommended because it provides excellent heat retention and even cooking. Cast iron pans are known for their ability to distribute heat evenly, which helps ensure that the frittata cooks uniformly, resulting in a crispy golden-brown crust and a tender, creamy interior.
Additionally, the cast iron gives the frittata a rustic and inviting look. Once cooked, the frittata can be served directly from the skillet, making it perfect for family-style meals or casual brunches. Plus, a cast-iron skillet adds an extra layer of flavor to the dish by enhancing the savory notes of the ingredients. If you don’t have a cast-iron skillet, a regular oven-safe skillet will work just as well.
The Perfect Pairings
While the frittata is a meal in itself, it pairs wonderfully with a variety of sides that can elevate the dish. Consider serving it with a side of mixed greens, avocado slices, or a light citrus salad to balance out the richness of the eggs and cheese. For a more substantial meal, you can serve it alongside roasted potatoes or crusty bread.
If you’re serving this dish for brunch or breakfast, consider pairing it with a hot cup of coffee or freshly squeezed orange juice for a refreshing start to the day. For a more savory twist, a glass of white wine or a light beer can complement the flavors of the frittata during a lunch or dinner setting.
Meal Prep and Leftovers
This sweet potato kale frittata is perfect for meal prep, making it a great option for busy mornings or as a quick lunch during the week. The frittata can be stored in the refrigerator for up to 4 days, and it reheats beautifully. Simply slice a piece, microwave it for a few seconds, or warm it up in the oven for a quick, satisfying meal.
Because it holds up so well, this frittata also makes a great dish for potlucks or gatherings. You can prepare it in advance, slice it up, and serve it cold or at room temperature. It’s a great way to impress guests with minimal effort while ensuring that everyone has something nutritious to enjoy.
Conclusion
In conclusion, this sweet potato kale frittata is more than just a breakfast dish. It’s a versatile, nutrient-packed meal that can be enjoyed at any time of day. With its rich flavors and health benefits, it’s perfect for those looking to start their day with a nourishing meal or for anyone who loves a hearty, satisfying brunch. The beauty of a frittata is in its simplicity, and this sweet potato kale version proves that a few wholesome ingredients can come together to create a dish that’s both delicious and nourishing. Whether you’re making it for yourself or sharing it with others, this frittata will quickly become a favorite in your recipe collection.