Sweet Potato Frittata: A Simple and Nutritious Breakfast
Transform your breakfast routine with this savory Sweet Potato Frittata, layered with tender sweet potatoes and crumbled feta. It’s a nourishing, fuss-free way to start the day, all baked together in one skillet and ready in just 30 minutes. Perfect for a busy morning or leisurely weekend brunch, this frittata delivers warmth and flavor in every slice.
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Ingredients for Sweet Potato Frittata
- Sweet Potato – Peeled and diced into small cubes for even cooking. Trust me, you’ll want them tender and golden.
- Eggs – The star of the show! Use the freshest you can find for the best texture.
- Whole Milk – Just a splash to make the eggs extra fluffy.
- Olive Oil – A good-quality one for sautéing—it makes all the difference.
- Kosher Salt – Perfect for seasoning without overpowering.
- Black Pepper – Freshly cracked is ideal for that little kick.
- Sharp Cheddar Cheese – Shred it yourself for the best melt. Pre-shredded just isn’t the same.
- Fresh Parsley – Brightens everything up, so don’t skip it!
- Yellow Onion – Finely chopped so it blends seamlessly into each bite.
- Garlic – Minced fresh, please—it’s worth the extra effort.
Cook Time for Easy Sweet Potato Frittata
One thing I love about this sweet potato frittata recipe is how quickly it comes together, even on busy mornings. There’s nothing like pulling a golden, fragrant frittata from the oven when you’re short on time but still want something wholesome. I’ve found that prepping the sweet potatoes ahead makes this dish even more weeknight-friendly. While this oven baked egg and sweet potato dish is cooking, you might enjoy browsing my Greek tomato eggs recipe for another quick breakfast idea.
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 15 minutes | 35 minutes | 50 minutes |
How to Make Cheesy Sweet Potato Frittata
Creating this beautiful savory roasted sweet potato egg bake feels like wrapping your kitchen in a warm hug. I learned this method from my grandmother, who believed the secret to great cooking was patience and good ingredients.
Step 1: Preheat and Prepare
Preheat the oven to 375°F and place a rack in the center position. This ensures even cooking for your fluffy baked eggs with cheddar and onion.
Step 2: Cook the Sweet Potatoes
Heat 1 tablespoon of olive oil in a 10-inch oven-safe skillet over medium heat. Add the diced sweet potato and cook for 8 to 10 minutes, stirring occasionally, until the pieces are slightly softened and begin to brown on the edges.
Step 3: Add Aromatics
Add the chopped onion and minced garlic to the skillet with the sweet potato. Cook for 3 to 4 minutes, stirring occasionally, until the onion turns translucent and the mixture becomes fragrant.
Step 4: Prepare Egg Mixture
In a medium bowl, whisk together the eggs, milk, salt, and pepper until the mixture is well combined and slightly frothy. This whisked egg mixture with herbs and cheese will give you that perfect fluffy texture.
Step 5: Combine and Cheese
Pour the egg mixture evenly over the cooked vegetables in the skillet. Sprinkle the shredded cheddar cheese on top without stirring. I love how the cheese creates that beautiful golden crust.
Step 6: Bake to Perfection
Transfer the skillet to the preheated oven and bake for 18 to 20 minutes, or until the eggs are fully set and the top is golden brown. Your kitchen will smell absolutely heavenly!
Step 7: Rest and Serve
Remove the skillet from the oven and let the frittata rest for 5 minutes to finish setting. Garnish with chopped parsley, then slice into wedges and serve warm. This cheesy potato and egg brunch casserole is always a crowd-pleaser.
Pro Tips & Tasty Tweaks
Over the years, I’ve made this sweet potato frittata more times than I can count, and I’ve picked up some tricks that make it even more special. Whether you’re cooking for family brunch or meal prepping for the week, these little adjustments can transform this already delicious dish.
- Flavor Swap: Try swapping cheddar for feta or goat cheese for a tangy twist. The saltiness pairs beautifully with the natural sweetness of the potatoes.
- Diet Tweak: For a lighter version, use almond milk instead of whole milk and reduce the cheese. You can also check out the Monash University FODMAP research for digestive-friendly adaptations.
- Texture Fix: For extra crispy edges, let the skillet heat for an extra minute before adding your oil. The sizzle means you’re getting that perfect sear!
- Storage Tip: Leftovers keep wonderfully in the fridge for up to 3 days. Reheat slices in a toaster oven to maintain that beautiful texture. While you’re enjoying leftovers, you might also love my sweet potato black bean salad for another make-ahead meal.
Sweet Potato Frittata
Ingredients
- 1 large sweet potato peeled and diced into 1/2-inch cubes
- 1 small yellow onion finely chopped
- 2 cloves garlic minced
- 8 large eggs
- 1/4 cup whole milk
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 1/2 cup shredded sharp cheddar cheese
- 1/4 cup fresh parsley chopped
- 1 tbsp olive oil
Equipment
- Oven-safe skillet
- oven
Method
- Preheat your oven to 375°F and position a rack in the center position.
- Heat 1 tablespoon olive oil in a 10-inch oven-safe skillet over medium heat, then add the diced sweet potato and cook for 8-10 minutes until slightly softened, stirring occasionally.
- Add the chopped onion and minced garlic to the skillet and cook for 3-4 minutes until the onion becomes translucent and fragrant.
- Whisk together 8 eggs, 1/4 cup milk, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl until well combined and slightly frothy.
- Pour the egg mixture evenly over the vegetables in the skillet, then sprinkle 1/2 cup shredded cheddar cheese on top without stirring.
- Transfer the skillet to the preheated oven and bake for 18-20 minutes until the eggs are fully set and the top is golden brown.
- Remove the frittata from the oven and let it rest in the skillet for 5 minutes to finish setting up before slicing.
- Garnish with 1/4 cup fresh chopped parsley, then slice into wedges and serve warm.
Nutrition
Private Notes
Tried this recipe?
Let us know how it was!Nutrition and Health Benefits
This sweet potato frittata isn’t just delicious—it’s genuinely nourishing. I love knowing I’m serving my family a meal that supports their well-being. The combination of protein-rich eggs and fiber-packed sweet potatoes creates a balanced dish that keeps you satisfied for hours. According to the Heart Foundation’s nutritional guidelines, sweet potatoes provide essential vitamins while being naturally low in fat.
Each ingredient brings its own nutritional superpowers to this easy sweet potato frittata. The eggs offer high-quality protein and choline, while the sweet potatoes deliver beta-carotene, vitamin C, and potassium. When I want to highlight sweet potatoes in other healthy dishes, I often turn to my roasted sweet potato kale quinoa salad for another nutrient-dense option.
This cheesy sweet potato frittata also makes for brilliant meal prep since it retains its texture and flavor beautifully. For those watching their intake, you can easily adapt the recipe—I’ve shared some lighter variations in the next section. If you’re looking for more wholesome sweet potato ideas, my sweet potato chicken soup recipe is another family favorite that’s both comforting and nutritious.
A Lighter Version of Easy Sweet Potato Frittata
Sometimes I’m craving this baked sweet potato frittata but want something a bit lighter, and I’ve perfected a few simple tweaks. The beauty of this recipe is how adaptable it is—you can easily adjust it to fit different dietary preferences without sacrificing flavor. I learned this flexibility from my mother, who always said good cooking is about making recipes work for your needs.
For a lower-fat version, try using egg whites instead of whole eggs—I use two whites to replace one whole egg. Swap the whole milk for unsweetened almond milk, and reduce the cheese by half or use a sharp reduced-fat cheddar. The savory roasted sweet potato egg bake will still have that wonderful texture, just with fewer calories.
If you’re looking for more lightened-up recipes, my cottage cheese egg bites offer another protein-packed breakfast option. For a different take on sweet potatoes that’s still health-conscious, try my grilled sweet potato wedges—they’re perfect alongside lean proteins and salads.
Thoughtful Tips for Special Diets
When my cousin was diagnosed as pre-diabetic several years ago, I started paying closer attention to how recipes affect blood sugar. I discovered that with a few thoughtful adjustments, this sweet potato frittata can be made wonderfully diabetic-friendly without losing its heartwarming appeal. The natural sweetness of the potatoes means you don’t need added sugars, making it naturally low glycemic.
For those watching their sugar intake, I recommend using orange-fleshed sweet potatoes, which have a lower glycemic index than white potatoes. You can also reduce the natural sugars by balancing the sweet potatoes with more eggs and vegetables. Adding extra non-starchy vegetables like spinach or bell peppers increases fiber, which helps with glycemic control.
If you’re using this as part of a sugar-conscious lifestyle, portion control is key—a single wedge makes a satisfying meal when paired with a fresh green salad. For another glucose-friendly option, my Spanish omelette uses similar ingredients but with regular potatoes instead of sweet potatoes.
How to Serve Sweet Potato Frittata
I’ll never forget the first time I served this sweet potato frittata to guests—it was at a cozy brunch gathering after we first moved to Provence. Our new French friends marveled at how the Southern comfort of sweet potatoes married so beautifully with Mediterranean simplicity. Now it’s my go-to dish when I want to create that same warm, welcoming atmosphere.
This cheesy potato and egg brunch casserole pairs wonderfully with so many sides. For a light meal, serve it with a simple green salad dressed with lemon vinaigrette. For heartier gatherings, I love adding my maple pecan roasted sweet potatoes as an extra side—though I reduce the maple syrup when serving alongside the frittata.
For a complete brunch spread, add fresh fruit, crispy bacon or sausage, and perhaps some homemade sweet potato chips for crunch. The fluffy baked eggs with cheddar and onion also make fantastic next-day leftovers—just warm slices in the oven to maintain that beautiful texture. However you serve it, this dish always brings people together around the table.
Mistakes to Avoid
Over the years, I’ve learned what separates a good sweet potato frittata from a truly exceptional one. Through many Sunday brunches and weeknight experiments, I’ve discovered a few common pitfalls that can easily be avoided. Let me share these insights so you can create the perfect oven baked egg and sweet potato dish every time.
First, many people undercook their sweet potatoes before adding them to the whisked egg mixture with herbs and cheese. This results in uneven texture and crunchy bits in your final dish. Always roast or sauté your sweet potatoes until they’re tender but not mushy. I test them with a fork – they should yield easily without falling apart.
Another mistake is overmixing the eggs after adding them to the pan. This can make your cheesy sweet potato frittata dense rather than light and fluffy. Gently pour the eggs over your roasted vegetables and let them settle naturally. According to Monash University FODMAP research, proper technique matters just as much as ingredients for optimal texture.
Finally, don’t skip the resting time after baking. I learned this the hard way when I served my first frittata immediately from the oven – it fell apart completely! Let your savory roasted sweet potato egg bake rest for at least 5-10 minutes before slicing. This allows the proteins to set properly for clean, beautiful wedges. For more egg cooking tips, check out my Greek tomato eggs recipe – it taught me patience with egg dishes.
How to Store Sweet Potato Frittata
When my daughter went off to college last fall, I started packing her freezer with meals that would transport well and reheat beautifully. This baked sweet potato frittata became one of her favorites – she’d text me photos of her dorm room dinners that made me feel connected despite the distance. Proper storage really does extend the comfort of home-cooked meals.
For refrigeration, let your sweet potato frittata cool completely before transferring to an airtight container. It will keep well for 3-4 days in the refrigerator. I often slice it into portions first for easy grab-and-go meals throughout the week. The flavors actually deepen overnight, making leftovers something to look forward to.
For freezing, wrap individual wedges tightly in plastic wrap followed by aluminum foil. Frozen this way, your cheesy potato and egg brunch casserole will maintain its quality for up to 2 months. When ready to enjoy, thaw overnight in the refrigerator and reheat in a 350°F oven for 10-15 minutes until warmed through. This method preserves that wonderful texture much better than microwaving. For another freezer-friendly option, my sweet potato casserole also stores beautifully.
Try This Sweet Potato Frittata Yourself
I’ll never forget the first time I made this sweet potato frittata for our annual neighborhood potluck. My French neighbors, accustomed to more traditional quiches, were genuinely surprised by how much they loved the Southern twist of sweet potatoes. Now it’s requested every year – a delicious bridge between my American roots and Provençal life.
This easy sweet potato frittata has become more than just a recipe to me. It represents adaptability, nourishment, and the joy of sharing good food with good people. Whether you’re cooking for a busy weekday breakfast or a leisurely Sunday brunch, I hope it brings as much warmth to your table as it has to mine.
If you enjoy this dish, you might also love my Southwest sweet potato black bean dip for entertaining, or my comforting Mexican sweet potato chicken soup on chilly evenings. For something different, try my sweet potato black bean salad or indulgent sweet potato cobbler for dessert. However you choose to enjoy sweet potatoes, they’re always better when shared.
Frequently Asked Questions
Can you make frittata with sweet potatoes?
Absolutely! Sweet potatoes make a wonderful addition to frittatas. Their natural sweetness balances beautifully with savory eggs and cheese. I always roast or sauté them first to ensure they’re tender in the final dish.
Why is sweet potato the least healthy vegetable?
This is actually a misconception – sweet potatoes are incredibly nutritious! They’re packed with fiber, vitamins, and antioxidants. Like any food, moderation is key, but they’re certainly not the “least healthy” vegetable option available.
What is the secret to a fluffy frittata?
The secret is not overmixing the eggs and letting the frittata rest after baking. Gently combine your ingredients and avoid stirring once in the pan. For extra fluffiness, try my cottage cheese egg bites technique of adding dairy.
Can we eat sweet potatoes and eggs together?
Yes, and they’re a fantastic combination! The protein from eggs and complex carbs from sweet potatoes create a balanced, satisfying meal. This pairing will keep you full and energized for hours.
More Comforting Sweet Potato Recipes To Try
If you loved this frittata, you’ll adore these other sweet potato creations from my kitchen. Each one brings that same cozy comfort with a touch of Southern charm.
Homemade Sweet Potato Chips – Crispy, lightly salted slices that make the perfect snack or side.
Twice-Baked Sweet Potato Fajitas – A festive, flavor-packed twist on taco night that everyone loves.
Grilled Sweet Potato Wedges – Smoky, caramelized wedges that steal the show at any barbecue.
Maple Pecan Roasted Sweet Potatoes – Sweet, crunchy, and irresistible for holiday dinners or special occasions.
