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Sweet Potato Kale Frittata

Delicious Sweet Potato Kale Frittata for a Healthy Brunch

This Sweet Potato Kale Frittata is a delightful, healthy dish perfect for brunch with its creamy texture, earthy sweetness, and vibrant crunch.
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Prep Time 15 minutes
Cook Time 45 minutes
Cooling Time 10 minutes
Total Time 1 hour 10 minutes
Servings: 4 servings
Course: Breakfast
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Frittata
  • 6 large eggs can substitute with egg whites for a lighter option
  • 1/2 cup half-and-half substitute with non-dairy milk for lactose-free version
  • 1 teaspoon kosher salt use sea salt or table salt if preferred
  • 1/2 teaspoon freshly ground pepper adjust to taste, white pepper can be used for milder flavor
For the Vegetables
  • 2 cups sweet potatoes cubed; can swap with regular potatoes for a different taste
  • 2 tablespoons olive oil replace with avocado oil for unique flavor
  • 2 cups chopped kale spinach can be used as a substitute for milder flavor
  • 1 small red onion chopped; yellow or white onion can work if necessary
  • 2 cloves garlic minced; garlic powder can serve as substitute if fresh is unavailable
For the Cheese
  • 4 ounces goat cheese crumbled; can replace with Gruyère or white cheddar for different flavors

Equipment

  • Cast iron skillet
  • mixing bowl

Method
 

Step-by-Step Instructions for Sweet Potato Kale Frittata
  1. Preheat your oven to 375°F (190°C) and lightly coat a cast iron skillet with olive oil.
  2. Sauté cubed sweet potatoes in the skillet over medium heat for about 10 minutes until tender and browned.
  3. Add chopped red onion and minced garlic into the skillet, sautéing for an additional 3-4 minutes, then add the chopped kale and cook for another 2-3 minutes.
  4. Whisk together eggs, half-and-half, kosher salt, and pepper in a mixing bowl, then pour the mixture over the sautéed vegetables in the skillet.
  5. Cook the frittata on the stovetop over medium heat for 5-7 minutes, until edges set and center remains soft.
  6. Transfer the skillet into the preheated oven and bake for 30-45 minutes, until the center is firm and lightly browned on top.
  7. Remove from the oven and let the frittata cool for 5-10 minutes before slicing and serving.

Nutrition

Serving: 1sliceCalories: 250kcalCarbohydrates: 20gProtein: 10gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 180mgSodium: 300mgPotassium: 500mgFiber: 3gSugar: 4gVitamin A: 5000IUVitamin C: 30mgCalcium: 150mgIron: 2mg

Notes

Consider adding fresh herbs like thyme or basil for extra flavor. Allow the frittata to cool before slicing for easier serving.

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