Perfect Sweet Potato & Spinach Frittata (Ready in 35 Minutes!)
This sweet potato and spinach frittata is a delightful, nutrient-packed dish that’s perfect for brunch or a quick and healthy meal any time of day. With a balance of savory flavors, vibrant colors, and a satisfying texture, this frittata is sure to be a crowd-pleaser!
Ingredients:
For the Base:
- 6 large eggs (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:
1. Preparing the Sweet Potatoes:
- Preheat Oven: Position the rack in the middle of the oven and preheat to 375°F (190°C).
- Toss Sweet Potatoes: In a bowl, toss the sweet potato cubes with 1 tablespoon of olive oil, sea salt, and black pepper.
- Roast: Spread the sweet potatoes in a single layer on a baking sheet and roast in the preheated oven for 15 minutes, or until the edges begin to caramelize.
2. Building the Frittata Base:
- Heat the Oil: While the sweet potatoes roast, heat the remaining 1 tablespoon of olive oil in a 10-inch cast-iron skillet over medium heat.
- Sauté Onions: Add the diced onion to the skillet and sauté for about 5 minutes, or until translucent.
- Add Garlic: Add the minced garlic to the skillet and cook for 30 seconds, or until fragrant.
- Add Spinach: Gradually add the spinach in batches, cooking it until just wilted, about 2-3 minutes.
3. Assembling and Baking the Frittata:
- Whisk the Egg Mixture: In a large bowl, whisk together the eggs, almond milk, sea salt, black pepper, garlic powder, and red pepper flakes (if using) until well combined.
- Add Roasted Sweet Potatoes: Once the sweet potatoes are done roasting, evenly arrange them in the skillet over the sautéed onions, garlic, and spinach.
- Pour Egg Mixture: Pour the egg mixture slowly over the vegetables in the skillet, making sure everything is evenly distributed.
- Add Cheese: Sprinkle the grated aged cheddar or Gruyère cheese evenly over the top.
- Bake: Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the edges are golden and the center is just set. (The center should be slightly jiggly when you shake the pan gently.)
4. Rest and Serve:
- Rest: Let the frittata rest for 5 minutes before slicing to allow it to set completely.
- Serve: Slice the frittata into 6 wedges and serve hot from the oven or at room temperature.
Pro Tips for Perfect Results:
- Use Room Temperature Eggs: Room temperature eggs cook more evenly and prevent the frittata from becoming rubbery.
- Don’t Overcrowd the Pan: Ensure the vegetables are spread evenly, as overcrowding can prevent proper setting.
- Watch Carefully: In the final minutes of baking, keep an eye on the frittata to avoid overcooking it. The center should be slightly jiggly, not liquid.
- Pre-Roast Sweet Potatoes: Roasting the sweet potatoes beforehand helps prevent excess moisture, ensuring a better texture in the 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:
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezing: Freeze individual slices for up to 2 months. Wrap them tightly in plastic wrap or foil, then place in a freezer-safe bag.
- Reheat: To reheat, place slices in a preheated 350°F (175°C) oven for 10 minutes until heated through.
Variations:
- Goat Cheese: Add crumbled goat cheese for a tangy twist.
- Mushrooms: Sauté some mushrooms and add them for an earthy flavor.
- Kale or Swiss Chard: Swap the spinach for kale or Swiss chard for a different leafy green.
- Caramelized Onions: Replace the sautéed onions with sweet caramelized onions for a deeper flavor.
- Fresh Herbs: Use fresh herbs like sage or rosemary for a fragrant addition.
Q&A:
Q1: Can I make this frittata without a cast-iron skillet?
A1: Yes! If you don’t have a cast-iron skillet, you can use a regular oven-safe skillet or a baking dish. Just make sure it’s suitable for both stovetop and oven use.
Q2: Can I use regular milk instead of almond milk?
A2: Absolutely! You can substitute regular milk for almond milk in this recipe. If you’re using dairy, whole milk or a non-fat version will work well.
Q3: Can I make this frittata ahead of time?
A3: Yes! You can prepare this frittata ahead of time and refrigerate it. Simply reheat individual slices in the oven or microwave when you’re ready to serve.
Q4: What’s the best way to cut the frittata?
A4: For clean slices, allow the frittata to rest for 5 minutes after baking. Use a sharp knife to cut it into wedges.
Q5: Can I add other vegetables to this frittata?
A5: Yes! Feel free to add other vegetables like bell peppers, zucchini, or broccoli to suit your taste. Just be sure to sauté them properly to avoid excess moisture in the frittata.
This Sweet Potato & Spinach Frittata is the perfect healthy meal, full of flavor, nutrients, and vibrant colors. Whether it’s for brunch, a quick lunch, or even meal prep, it’s a dish that’ll keep you satisfied!