Sweet Potato and Kale Frittata – Hearty, Healthy & Flavorful
1. Introduction
If you love starting your day with a vibrant, nutrient-packed meal, this Sweet Potato and Kale Frittata is your new go-to. The natural sweetness of roasted sweet potatoes pairs beautifully with earthy kale, all bound together in a fluffy, cheesy egg base.
This recipe is perfect for weekend brunches, quick weekday breakfasts, or even light dinners. It’s naturally gluten-free, customizable with different veggies, and can be made ahead for meal prep. In this guide, you’ll learn ingredient tips, variations, and how to get the perfect fluffy texture every time.
2. Ingredients Breakdown
Main Ingredients:
- 1 medium sweet potato, peeled and diced – Adds natural sweetness, fiber, and vitamin A.
- 2 cups fresh kale, chopped – A nutrient powerhouse with iron and antioxidants.
- 8 large eggs – The protein-rich base of your frittata.
- ½ cup milk – Makes the eggs light and creamy.
- ½ cup shredded cheese (cheddar, mozzarella, or feta) – Adds richness and flavor.
- 1 tbsp olive oil – For sautéing vegetables and preventing sticking.
- Salt and pepper to taste – Enhances overall flavor.
Substitutions:
- Use spinach instead of kale for a milder flavor.
- Swap sweet potato for butternut squash or regular potatoes.
- For dairy-free, use almond or oat milk and omit cheese or use dairy-free cheese.
3. Step-by-Step Instructions
- Preheat Oven
Set oven to 375°F (190°C). Lightly grease an oven-safe skillet or baking dish. - Cook the Sweet Potatoes
Heat olive oil in a skillet over medium heat. Add diced sweet potato and cook for 8–10 minutes until tender. - Add Kale
Stir in chopped kale and cook for another 2–3 minutes until wilted. - Prepare Egg Mixture
In a large bowl, whisk together eggs, milk, salt, and pepper until fully combined. - Combine and Cook
Pour the egg mixture over the vegetables in the skillet. Sprinkle cheese evenly over the top. - Bake
Transfer skillet to the oven and bake for 15–20 minutes, or until the frittata is set in the center and slightly golden. - Serve
Let cool for a few minutes before slicing into wedges. Serve warm or at room temperature.
4. Tips & Variations
- Add Protein: Include cooked bacon, sausage, or diced ham.
- Veggie Boost: Add mushrooms, bell peppers, or zucchini.
- Herb Infusion: Mix in fresh parsley, thyme, or basil for extra flavor.
- Cheese Choices: Feta adds tang, cheddar gives sharpness, mozzarella offers creaminess.
5. Serving Suggestions
- Pair with a fresh green salad and crusty bread for brunch.
- Serve alongside roasted tomatoes for a colorful plate.
- Enjoy with fresh fruit and coffee for a light breakfast.
6. Storage & Reheating
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Wrap portions tightly and freeze for up to 2 months.
- Reheating: Warm in the microwave for 1–2 minutes or in the oven at 350°F (175°C) for 10 minutes.
7. Recipe Notes
- Can be made ahead and reheated for busy mornings.
- Works well in a 10-inch oven-safe skillet or baking dish.
- Best enjoyed fresh but still delicious after reheating.
8. Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 220 |
| Fat | 12g |
| Saturated Fat | 4g |
| Carbs | 14g |
| Sugar | 4g |
| Fiber | 3g |
| Protein | 14g |
| Sodium | 280mg |
| Cholesterol | 280mg |
| Calcium | 120mg |
| Iron | 2mg |
Nutrition information is an estimate and may vary based on specific ingredients used.
9. Recipe Card Summary
Course: Breakfast, Brunch, Dinner
Cuisine: American
Servings: 6
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
- 1 medium sweet potato, peeled and diced
- 2 cups fresh kale, chopped
- 8 large eggs
- ½ cup milk
- ½ cup shredded cheese
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- Sauté sweet potato in olive oil until tender (8–10 min).
- Add kale and cook until wilted (2–3 min).
- Whisk eggs, milk, salt, and pepper in a bowl.
- Pour over vegetables, sprinkle cheese.
- Bake 15–20 minutes until set.
- Slice and serve.
10. Final Thoughts
This Sweet Potato and Kale Frittata is a true all-in-one meal — colorful, healthy, and satisfying. It’s a wonderful make-ahead option for busy mornings or a simple, elegant brunch dish for guests.