Perfect Sweet Potato & Spinach Frittata (Ready in 35 Minutes!)

I’ve perfected this nutrient-rich frittata recipe through countless Sunday brunch preparations. The secret lies in pre-roasting the sweet potatoes until they’re caramelized, which adds an incredible depth of flavor that transforms this simple dish into something extraordinary.

Why You’ll Love This Recipe

After testing multiple methods, I’ve discovered that using a well-seasoned cast iron skillet and layering ingredients strategically creates the perfect texture – crispy on the bottom, fluffy in the middle, and beautifully golden on top.

Ingredients

For the Base

• 6 large eggs, at room temperature
• ¼ cup (60ml) unsweetened almond milk
• 1 medium sweet potato (about 300g), cut into ½-inch cubes
• 2 cups (60g) fresh spinach leaves
• 2 cloves garlic, minced
• 1 small onion, finely diced
• 2 tablespoons olive oil, divided

Seasonings & Cheese

• ½ teaspoon sea salt
• ¼ teaspoon freshly ground black pepper
• ½ teaspoon garlic powder
• ¼ teaspoon red pepper flakes (optional)
• ½ cup (56g) aged cheddar or Gruyère, freshly grated
• 2 tablespoons fresh herbs (chives, thyme, or parsley)

Step-by-Step Instructions

Preparing the Sweet Potatoes

1. Position rack in middle of oven; preheat to 375°F (190°C)
2. Toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper
3. Spread on a baking sheet and roast for 15 minutes until edges begin to caramelize

Building the Frittata Base

1. Heat remaining oil in a 10-inch cast-iron skillet over medium heat
2. Sauté onion until translucent (about 5 minutes)
3. Add minced garlic, cook for 30 seconds until fragrant
4. Add spinach in batches, cooking until just wilted

Assembling and Baking

1. Whisk eggs, almond milk, and seasonings until well combined
2. Arrange roasted sweet potatoes evenly in skillet
3. Pour egg mixture slowly over vegetables
4. Sprinkle with grated cheese
5. Transfer skillet to preheated oven
6. Bake 20-25 minutes until edges are golden and center is just set
7. Let rest 5 minutes before slicing

Pro Tips for Perfect Results

• Use room temperature eggs for even cooking
• Don’t overcrowd the pan – this ensures proper setting
• Watch carefully in final minutes to avoid overcooking
• Test doneness with a gentle shake – center should be slightly jiggly
• Pre-roasting sweet potatoes prevents a watery frittata

Nutritional Information

Per serving (serves 6):

• Calories: 185
• Protein: 10g
• Carbohydrates: 12g
• Fiber: 2g
• Fat: 12g
• Vitamin A: 120% DV
• Iron: 10% DV
• Calcium: 15% DV

Storage & Reheating

• Refrigerate for up to 4 days
• Freeze individual slices for up to 2 months
• Reheat in 350°F (175°C) oven for 10 minutes

Variations

• Add crumbled goat cheese for tanginess
• Include sautéed mushrooms
• Swap spinach for kale or Swiss chard
• Add caramelized onions
• Include fresh herbs like sage or rosemary

This frittata has become my signature brunch dish, perfect for both casual family breakfasts and elegant entertaining. The combination of sweet potatoes and spinach creates a beautiful color contrast while providing an excellent balance of nutrients. The key to its success lies in properly roasting the sweet potatoes first – this extra step ensures they’re perfectly caramelized and prevents excess moisture in the final dish.

Remember to let the frittata rest before cutting – this allows it to set completely and makes for clean, beautiful slices. Whether served hot from the oven or at room temperature, this dish is equally delicious and makes excellent leftovers for quick weekday breakfasts or light lunches.