If you’re looking for a healthy, delicious, and versatile dish, this Sweet Potato and Kale Frittata is exactly what you need. Packed with tender sweet potatoes, nutrient-rich kale, and a savory mix of eggs and cheese, this frittata is perfect for breakfast, brunch, or even a light dinner. It’s easy to make, loaded with flavor, and can be customized with your favorite add-ins.
Ready to whip up this hearty and healthy frittata? Let’s get started!
Sweet Potato and Kale Frittata
Ingredients
For the Sweet Potato and Kale Frittata
- 1 medium sweet potato peeled and diced
- 1 cup kale chopped (stems removed)
- 1 small onion diced
- 6 large eggs
- 1/4 cup milk or cream
- 1/2 cup shredded cheddar cheese or your favorite cheese
- 2 tbsp olive oil
- 1 garlic clove minced
- Salt and freshly ground black pepper to taste
- Fresh parsley or chives chopped (for garnish)
Optional Add-Ins
- 1/4 cup crumbled feta or goat cheese for extra creaminess
- A pinch of red pepper flakes for a little heat
- 1/4 cup cooked bacon or sausage for added protein
Substitutions
- Dairy-Free: Use almond milk or coconut milk and skip the cheese or use a dairy-free cheese alternative.
- Vegetarian: This recipe is vegetarian-friendly as written.
Instructions
Preheat the Oven
- Preheat your oven to 375°F (190°C).
Cook the Sweet Potatoes
- Heat 1 tbsp of olive oil in an oven-safe skillet over medium heat.
- Add the diced sweet potato and cook for about 8-10 minutes, stirring occasionally, until the sweet potatoes are tender and slightly caramelized.
- Remove from the skillet and set aside.
Sauté the Kale and Onion
- In the same skillet, heat another tbsp of olive oil.
- Add the diced onion and cook for 3-4 minutes until softened.
- Stir in the garlic and chopped kale, and cook for another 2-3 minutes until the kale is wilted.
- Season with salt and pepper.
Whisk the Eggs
- In a medium bowl, whisk together the eggs, milk or cream, salt, and pepper.
- Stir in half of the shredded cheese.
Combine and Cook
- Add the cooked sweet potatoes back into the skillet with the kale and onion mixture, distributing them evenly.
- Pour the egg mixture over the vegetables, gently stirring to ensure the eggs spread evenly.
- Cook on the stovetop for 2-3 minutes until the edges start to set.
Bake the Frittata
- Sprinkle the remaining cheese on top and transfer the skillet to the preheated oven.
- Bake for 10-15 minutes, or until the frittata is set in the center and slightly golden on top.
Serve
- Remove the frittata from the oven and let it cool for a few minutes before slicing.
- Garnish with fresh parsley or chives, and serve warm. Enjoy!
Notes
Nutritional Information (Per Serving):
- Calories: 200-250
- Carbohydrates: 12g
- Protein: 10g
- Fat: 15g
- Saturated Fat: 5g
- Sodium: 300mg
- Fiber: 3g
- Sugar: 3g
Notes/Advice:
- Additions/Subtractions:
- If you prefer softer sweet potatoes, parboil them for a few minutes before cooking in the skillet.
- Feel free to experiment with different types of cheese—Gruyère, mozzarella, or Parmesan would all be delicious.
- For a more filling meal, add a side of avocado or a drizzle of hot sauce for extra flavor.
Variations:
- Mushroom and Spinach Frittata: Swap the sweet potatoes and kale for mushrooms and spinach for a different flavor profile.
- Mediterranean Frittata: Add sun-dried tomatoes, olives, and feta cheese for a Mediterranean twist.
- Meat Lover’s Frittata: Stir in cooked sausage, bacon, or ham for a heartier option.
Suggestions:
- Serving Ideas: This frittata is perfect with a side of fresh salad, toast, or roasted potatoes. It also pairs wonderfully with a cup of coffee or tea for a complete brunch experience.
- Make It Ahead: You can make the frittata ahead of time and reheat individual slices in the microwave or oven for a quick breakfast. It stores well in the fridge for up to 3 days.
- Storage Tips: Store leftovers in an airtight container in the fridge for up to 3 days. You can also freeze slices for up to 1 month—just reheat in the oven or microwave when ready to eat.
A Flavorful and Nutrient-Dense Twist: Sweet Potato and Kale Frittata
A sweet potato and kale frittata is the perfect combination of hearty, nourishing ingredients packed into one delicious dish. This frittata offers a satisfying balance of flavors—naturally sweet and tender sweet potatoes paired with the slight bitterness of kale, all enveloped in a fluffy, protein-rich egg base. Whether enjoyed as a wholesome breakfast, a light lunch, or a protein-packed dinner, this dish is both satisfying and versatile. With its vibrant colors and rich textures, it’s not only visually appealing but also a fantastic way to incorporate nutrient-dense ingredients into your daily meals.
The Nutritional Benefits of Sweet Potatoes in a Frittata
Sweet potatoes are a powerhouse ingredient that brings both flavor and nutrition to the table. Unlike regular potatoes, they have a natural sweetness that deepens when roasted or sautéed, making them an excellent complement to the savory components of a frittata. Packed with fiber, vitamin A, and antioxidants, sweet potatoes help support immune function, improve gut health, and promote glowing skin. Their complex carbohydrates provide long-lasting energy, making this dish an ideal option for fueling your morning or sustaining energy levels throughout the day.
Why Kale Is the Perfect Green for This Dish
Kale has earned its reputation as a superfood for good reason. It is one of the most nutrient-dense leafy greens, loaded with vitamins K, C, and A, as well as powerful antioxidants that help combat inflammation. In a frittata, kale softens slightly while maintaining a hint of crunch, adding a lovely contrast to the creamy eggs and tender sweet potatoes. Its earthy, slightly peppery taste balances the natural sweetness of the potatoes, creating a depth of flavor that makes every bite exciting. Whether massaged with olive oil to soften before adding it to the frittata or quickly sautéed for an extra boost of flavor, kale is an essential component that elevates this dish.
A Protein-Rich and Satisfying Meal for Any Time of Day
Eggs are the star of any frittata, providing high-quality protein and healthy fats that keep you full and energized. They create a light, fluffy texture that holds the ingredients together while allowing their individual flavors to shine. Since eggs are naturally rich in choline, they support brain health and cognitive function, making this dish a great way to start the day. For those looking to add even more protein, cheese, lean meats, or plant-based protein options like tofu or chickpeas can be incorporated into the mix.
Serving and Pairing Ideas for a Complete Meal
A sweet potato and kale frittata is delicious on its own but can be elevated even further with thoughtful pairings. For breakfast, serve it alongside fresh fruit or a slice of whole-grain toast for a well-rounded meal. As a lunch or dinner option, pair it with a simple side salad dressed with a lemon vinaigrette to add a touch of acidity that brightens the dish. If you’re looking to add extra creaminess, a dollop of Greek yogurt or a side of avocado slices can enhance both the flavor and nutritional value.
The Perfect Make-Ahead Meal for Busy Days
One of the best things about a frittata is its make-ahead convenience. It reheats beautifully, making it an excellent choice for meal prepping. Simply bake it in advance, let it cool, and store it in the refrigerator for an easy grab-and-go breakfast or a quick weeknight dinner. It can be enjoyed warm, at room temperature, or even cold, making it a flexible option for those on the go. If you’re looking for a meal that’s both nourishing and effortless, this sweet potato and kale frittata is a must-try.
With its rich flavors, nutrient-packed ingredients, and incredible versatility, this dish is more than just a meal—it’s a satisfying, wholesome experience that you’ll want to make again and again.
Final Thoughts:
And there you have it—Sweet Potato and Kale Frittata that’s healthy, savory, and perfect for any meal! This frittata is packed with nutrients and flavor, making it a great option for breakfast, brunch, or even a light dinner. The combination of tender sweet potatoes, nutrient-rich kale, and creamy eggs creates a hearty and delicious dish that’s sure to satisfy. So grab your skillet, whisk those eggs, and enjoy a slice of this delicious frittata!
Hello, thank you for the recipe you posted. with this I will try a new menu at my house and hopefully my children will like it. thank you for the recipe
The Sweet Potato and Kale Frittata is a delightful blend of flavors and nutrients. The natural sweetness of roasted sweet potatoes pairs wonderfully with the earthy taste of kale, creating a harmonious balance.
Delicious sweet potato recipe, well-explained with calorie details. Thank you so much !
Sweet Potato and Kale Frittata would feel incredibly satisfying, as the rich blend of flavors creates a perfect harmony between sweet, earthy, and savory notes. The hearty texture and comforting warmth would bring a sense of nourishment and delight, making every bite feel like a treat.
The sweet potato and kale frittata is a simple, colorful, and flavorful dish that combines sweetness and nutrition for a balanced meal.