This Sweet Potato Frittata is a deliciously wholesome dish, packed with fiber-rich sweet potatoes, protein-packed eggs, and nutrient-dense spinach.
Creamy goat cheese adds a touch of indulgence without excess saturated fat, while olive oil provides heart-healthy fats.
Quick to prepare and oven-friendly, it’s perfect for breakfast, brunch, or a satisfying everyday dinner that’s easy to meal-prep and enjoy any time.
Sweet Potato Frittata
Equipment
- 10-inch cast iron skillet
- Medium-sized sauté pan
- Mixing Bowl
- Cutting board
- Mesh Strainer
- Whisk
Ingredients
- 6 tablespoons extra virgin olive oil divided
- 2 cloves garlic minced
- 6 ounces fresh baby spinach
- 1½ pounds sweet potatoes peeled and diced
- 1 large shallot diced
- Salt and pepper to taste
- 10 large eggs
- ⅓ cup whole milk
- 1 cup Parmigiano Reggiano grated
- 4 ounces goat cheese chilled and cubed
Instructions
- Preheat the Oven: Begin by preheating your oven to 350°F (175°C). Position the oven rack at the center to ensure even cooking. Preheating is essential so that when the frittata goes in, it bakes evenly, allowing the eggs to set perfectly without overcooking the edges.
- Prepare the Spinach and Garlic: Place a medium-sized sauté pan on the stove and set the heat to medium-low. Add 2 tablespoons of extra virgin olive oil and let it warm for about 30 seconds. Add the minced garlic and gently sauté for 2 minutes until it becomes fragrant and slightly golden. Avoid browning the garlic too much, as burnt garlic can taste bitter. Next, add the fresh baby spinach to the pan and increase the heat slightly to medium. Stir continuously for 4-5 minutes, or until the spinach has fully wilted and most of its liquid has evaporated. The spinach will reduce significantly in volume, so don’t worry if it looks like too much at first. Once cooked, transfer the spinach to a mesh strainer and press gently to remove any remaining water. Place the drained spinach on a cutting board and roughly chop it into bite-sized pieces. Set aside. This step ensures your frittata won’t turn watery.
- Cook the Sweet Potatoes and Shallots: Take a 10-inch cast iron skillet and place it over medium heat. Add the remaining 4 tablespoons of olive oil, allowing it to heat for a minute. Add the diced sweet potatoes carefully and sauté for 10 minutes, stirring occasionally. The goal is to soften the potatoes slightly without browning them too much. After 10 minutes, add the diced shallot to the pan and continue cooking for an additional 3-5 minutes. Stir frequently to combine the flavors and ensure the potatoes are tender but still hold their shape. Season generously with salt and pepper according to your taste. The sweet potatoes provide natural sweetness, while the shallots add a subtle aromatic depth.
- Prepare the Egg Mixture: While the sweet potatoes finish cooking, grab a large mixing bowl. Crack all 10 eggs into the bowl and whisk them thoroughly until smooth and uniform. Pour in ⅓ cup of whole milk, then add 1 cup of grated Parmigiano Reggiano. Stir in the chopped spinach from Step 2. Mix everything gently but completely so the spinach is evenly distributed and the eggs are well combined with the cheese. The egg mixture will create the fluffy, creamy base of the frittata.
- Assemble the Frittata: Turn off the heat under the skillet with the sweet potatoes and shallots. Pour the prepared egg and spinach mixture over the vegetables, spreading it evenly across the pan. Take the chilled goat cheese cubes and scatter them evenly on top of the mixture. The cheese will melt during baking, creating little pockets of creamy richness throughout the frittata. Double-check that the ingredients are evenly spread to ensure every slice has a balanced flavor.
- Bake the Frittata: Carefully transfer the cast iron skillet to the preheated oven. Bake uncovered for 20-22 minutes, or until the eggs are fully set. You can test doneness by gently shaking the pan; the center should no longer jiggle. The top should be lightly golden and the edges slightly firm. Baking in a cast iron skillet helps achieve a perfectly cooked frittata with a slightly crispy bottom while keeping the interior soft and tender.
- Rest and Serve: Once baked, remove the skillet from the oven and let the frittata rest for 3-5 minutes. This allows the eggs to settle and makes slicing easier. Use a sharp knife or a spatula to cut the frittata into wedges. Serve warm directly from the skillet or transfer to a serving platter. This frittata pairs beautifully with a simple green salad, fresh fruit, or toasted bread for a complete meal. Leftovers can be stored in an airtight container in the fridge for up to 3 days and reheated in the microwave or oven.
Notes
- Regular potatoes can be substituted for sweet potatoes if preferred.
- Use enough olive oil in the skillet to prevent sticking and make serving easier.
- Pressing the spinach in a mesh strainer removes excess water, preventing a soggy frittata.
- Goat cheese can be replaced with feta or cream cheese for variation.
- Leftovers can be stored in the refrigerator for up to 3 days and reheated gently.
- For extra flavor, add herbs like thyme, rosemary, or chives to the egg mixture.
Chef’s Secrets For Perfect Texture
Achieving the ideal frittata texture requires attention to heat management and ingredient preparation.
Sautéing the garlic, spinach, sweet potatoes, and shallots separately allows each ingredient to release its natural flavors without overcrowding the pan.
Draining and chopping the spinach ensures the frittata won’t become watery, while distributing the goat cheese evenly ensures every bite has a creamy surprise.
Using a cast iron skillet helps create a lightly crisp bottom while maintaining a soft, tender interior.
Finally, letting the frittata rest after baking ensures it sets fully and slices cleanly.
Serving Suggestions For Delicious Meals
This Sweet Potato Frittata is versatile and pairs well with a variety of sides.
For a light brunch, serve with fresh fruit, avocado slices, or a simple green salad.
For dinner, complement the frittata with roasted vegetables or a grain-based side like quinoa or brown rice.
Drizzle a little extra virgin olive oil or balsamic glaze on top to elevate the flavor.
You can also serve it warm or at room temperature, making it ideal for casual gatherings or meal-prepped lunches.
Storage Tips To Maintain Freshness
To keep your frittata fresh and flavorful, allow it to cool completely before storing.
Wrap tightly in plastic wrap or place in an airtight container, and refrigerate for up to 3 days.
When reheating, use a low-temperature oven or microwave to avoid overcooking the eggs.
Individual slices can also be frozen for longer storage—wrap each piece in parchment paper and place in a freezer-safe bag. Reheat gently in the oven to preserve texture and flavor.
Frequently Asked Questions
1. Can I make this frittata ahead?
Yes! You can assemble the frittata a day in advance and refrigerate it before baking. Simply cover the skillet with plastic wrap or foil, then bake when ready. This is great for meal prepping or entertaining guests.
2. Can I use frozen spinach instead of fresh?
Frozen spinach can be used, but it must be thawed and drained thoroughly to remove excess moisture. Pressing the spinach ensures the frittata doesn’t become watery and keeps the texture light and fluffy.
3. Is there a dairy-free version?
Absolutely! Replace the milk with unsweetened plant-based milk such as almond, oat, or soy milk. Swap goat cheese with a dairy-free cheese alternative to maintain the creamy texture.
4. Can I add other vegetables or proteins?
Yes, feel free to customize your frittata. Bell peppers, zucchini, mushrooms, or cherry tomatoes work beautifully. Cook any additional vegetables ahead of time to prevent excess moisture. You can also add cooked chicken, turkey, or tofu for extra protein.
5. How do I prevent the frittata from sticking?
Make sure to use enough olive oil and preheat your cast iron skillet properly. You can also lightly grease the pan with butter or nonstick spray. Allow the frittata to rest a few minutes after baking before slicing—this helps it release easily from the pan.
