Frittatas are one of my favourite egg recipes to have up my sleeve. They’re quick to throw together, use simple ingredients and are just as good for a weekend brunch as they are for a packed lunch. This Sweet Potato Frittata recipe serves 4 to 6 people, so there’s enough to feed the family or slice up for meal prep. With 12 eggs, creamy feta and a big handful of vegetables, it’s high in protein and keeps you full well past lunch!
I’m always looking for easy ways to get more vegetables in at breakfast, and this sweet potato spinach frittata is one of my go-tos. The roasted sweet potatoes add a lovely natural sweetness that pairs perfectly with the salty feta and the little pop of wholegrain mustard. If you love a savoury breakfast as much as I do, you might also like my Breakfast Sausage Egg Cups, Spice it Up Baked Eggs with Vegetables or Feta, Chive and Carrot Savoury Muffins.
For brunch with friends, I like to serve this sweet potato egg frittata alongside my Mediterranean Orzo Salad and a big pot of coffee. And if you’re after even more ideas, check out my 30+ Savoury Breakfast Recipes and 30 Gluten Free Brunch Recipes!
Everything You Need to Make Sweet Potato Frittata
This sweet potato frittata is made with just 8 simple ingredients! I’ve listed everything you will need below, including any ingredient notes and possible swaps. You can find the ingredient quantities in the recipe card at the bottom of this post.
- sweet potato – you will need about 600 grams, which is roughly 2 medium sweet potatoes. I like orange sweet potatoes for their colour and sweetness, but white or purple sweet potatoes work too. You could also swap for pumpkin or butternut squash.
- extra virgin olive oil – olive oil is my go-to for roasting vegetables. It’s a great source of healthy fats and helps the sweet potato turn golden. Avocado oil works well too.
- seasoning – sea salt flakes and cracked black pepper are all you need. If you want to add a little extra flavour, toss the sweet potato in ½ tsp garlic powder before roasting.
- baby spinach – the residual heat from the roasted sweet potatoes wilts the spinach. You can swap for finely chopped kale or silverbeet.
- eggs – I use 12 large eggs. If your eggs are on the smaller side, you may want to add an extra one or two.
- milk – milk makes the eggs light and fluffy. Use your preferred milk. Unsweetened almond or soy milk work well if you need this dairy free.
- wholegrain mustard – this is the secret ingredient! It adds a subtle tang that balances the sweet potato. Dijon mustard is a great swap if that’s what you have.
- feta – I like a firm feta as it crumbles easily and holds its shape in the oven. Goat cheese is a delicious swap for a creamier sweet potato frittata. To make this dairy free, use a dairy free feta or leave it out and add an extra pinch of salt.
Optional Extras
These are completely optional, but they’re a great way to add even more flavour and vegetables.
- onion – sauté 1 thinly sliced yellow onion in a little olive oil over a medium heat until soft and golden. Add it to the dish along with the spinach.
- fresh herbs – chopped parsley, chives or dill stirred through the egg mixture or scattered on top before serving.
- red pepper flakes – a pinch adds a gentle kick of heat.
- extra vegetables – roasted capsicum (bell pepper), cherry tomatoes or sautéed mushrooms all work really well.
Tips for Making the Best Sweet Potato Frittata
This is a really straightforward recipe, but here are a few of my top tips to make sure your frittata turns out perfectly every time. You can find the full instructions in the recipe card at the bottom of this post.
- cut the sweet potato evenly – aim for cubes about 2cm in size so they all roast at the same rate. Smaller pieces cook faster and get more of those golden, caramelised edges.
- roast in a single layer – spread the sweet potato out so it roasts rather than steams. This gives you the best flavour.
- wilt the spinach in the dish – add the spinach straight onto the hot roasted sweet potatoes and stir. It looks like a lot at first but it wilts right down.
- whisk eggs well – whisk eggs, milk, mustard and seasoning in a large bowl until no streaks of yolk remain. This gives you an even, fluffy texture.
- pour egg mixture slowly – pour egg mixture over the vegetables and feta evenly so everything is covered.
- check it’s set – the frittata is ready when the centre no longer jiggles and there’s no uncooked egg when you insert a knife. Depending on your oven and dish, this can take 20-25 minutes.
- let it rest – leave the frittata to sit for 5 minutes before slicing. This helps it hold its shape so you get neat slices.
Storage
Let the frittata cool completely, then slice it into portions. Store in an airtight container in the fridge for up to 4 days. Enjoy it cold, or reheat a slice in the microwave or in the oven covered with foil at 180°C/356°F for about 10 minutes.
To freeze, wrap each slice in parchment paper, place into a freezer bag and freeze for up to 2 months. Thaw overnight in the fridge before reheating. The spinach may release a little moisture once thawed, but it will still taste delicious.
If you want to prep ahead, you can roast the sweet potato up to 3 days in advance and keep it in the fridge. When you’re ready, wilt the spinach, add the feta, pour over the egg mixture and bake.
Sweet Potato Frittata
Equipment
- Chopping Board
- Vegetable peeler
- Baking dish approximately 22cm x 30cm
- Whisk
- Spatula
Ingredients
- 4 cups sweet potato, peeled and cubed (about 600 grams)
- 2 tablespoon extra-virgin olive oil
- 1 teaspoon sea salt flakes
- Cracked black pepper, to taste
- 2 cups baby spinach, about 60 grams
- 12 large eggs
- ½ cup milk
- 2 tablespoons wholegrain mustard
- 200 grams firm feta
Instructions
- Preheat the oven to 200°C/392°F (fan forced). Grease a large baking dish.
- Add the cubed sweet potato to the baking dish, drizzle with a little olive oil, season with ½ teaspoon sea salt and some ground black pepper and toss to coat evenly. Spread out into an even layer and place into the oven to bake for 20 minutes. After 20 minutes, remove from the oven and turn the oven down to 180°C/356°F.
- While the sweet potato bakes, add the eggs to a large mixing bowl along with the milk, wholegrain mustard, remaining salt and some more ground black pepper. Whisk to combine.
- Once the sweet potato is baked, remove from the oven and add the baby spinach. Stir through to wilt the spinach. Top the spinach and sweet potatoes with crumbled feta and then pour the egg mixture over the top. Place back into the oven to bake for 20 minutes.
- Once the frittata has set, remove from the oven. Slice and serve warm or cold.
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