Kale and Sweet Potato Frittata is a wholesome, flavor-packed dish that's perfect for breakfast, brunch, lunch, or even dinner. It's loaded with tender roasted sweet potatoes, hearty kale, caramelized onions, and creamy feta cheese all baked together in a fluffy, golden egg base.
This easy one-pan meal is as nutritious as it is delicious. It's packed with protein from eggs, fiber from kale and sweet potatoes, and healthy fats from olive oil. It's truly the ultimate balance of flavor and nourishment. Every slice has a perfect contrast of savory richness, subtle sweetness, and that satisfying, melt-in-your-mouth texture that makes a frittata such a crowd-pleaser. Plus, it's incredibly versatile: serve it warm straight from the oven for brunch, pack it up for weekday lunches, or enjoy it cold for an effortless grab-and-go meal.
This kale and sweet potato frittata recipe was inspired by my Asparagus Frittata and Kookoo Sabzi (Persian Herb Frittata), and pairs beautifully with a Simple Arugula Salad or Oven-Baked Breakfast Potatoes for a complete brunch spread.
Why You'll Love This Recipe
- Healthy and satisfying. Packed with vegetables, protein, and healthy fats, this simple sweet potato frittata keeps you full and energized without feeling heavy.
- One-pan convenience. Everything cooks in a single oven-proof skillet - no separate roasting or baking trays required, making cleanup a breeze.
- Perfect for any meal. Enjoy it for breakfast, brunch, lunch, or even a light dinner. It reheats beautifully and tastes just as good the next day.
- Customizable and flavorful. Swap the kale for spinach, try goat cheese instead of feta, or add herbs and spices to make it your own.
- Naturally gluten-free. Made entirely with whole ingredients, this recipe fits easily into gluten-free or low-carb meal plans.
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Ingredients and Substitutions
To make this delicious Kale and Sweet Potato Frittata, you will need the following ingredients (see recipe card below for quantities):
- extra virgin olive oil - Used for sautéing the vegetables and adding heart-healthy richness. You can substitute with avocado oil or butter if preferred.
- sweet potatoes - Peel and cube into ½-inch pieces for even cooking. Their natural sweetness balances the savory kale and cheese perfectly. You can also substitute with regular potatoes or butternut squash for a different flavor profile.
- kale - Adds hearty texture and earthy flavor. Remove the stems and chop the leaves into bite-sized pieces. Baby spinach or Swiss chard are great substitutes.
- onion - Adds sweetness and depth. Yellow, white, or even red onions work. You can also use shallots for a milder flavor.
- eggs - The star of the show. Use large, fresh eggs for best results. Room-temperature eggs whisk more easily and bake evenly.
- cream - Creates a rich, custard-like texture in the frittata. You can substitute with whole milk or even a splash of Greek yogurt for a lighter version.
- salt and pepper - Enhances all the flavors. Add more to taste after baking, if needed.
- cheese - Feta or goat cheese brings tangy creaminess and a touch of saltiness. Crumble it evenly over the top before baking. For a softer, richer variation, try a combination of goat cheese and feta. For a milder taste, try shredded mozzarella, cheddar, or Monterey Jack.
Equipment
You'll also need measuring cups and spoons, a large mixing bowl, whisk, spatula, oven-proof skillet or cast-iron pan (the best kind of pan for a frittata), and a sharp knife for chopping vegetables.
Instructions
- Cook the sweet potatoes. In a large oven-proof or cast-iron skillet, heat the olive oil over medium-high until hot and shimmering, about 1 minute. Add the cubed sweet potatoes and cook, stirring occasionally, until golden brown and tender, about 8-10 minutes. If the potatoes start to stick, reduce the heat slightly or add a splash more oil.
- Add the kale and onion. Stir in the chopped kale and diced onion. Cook for 2-3 minutes, stirring occasionally, until the onion softens and the kale wilts down. The mixture should be fragrant and lightly caramelized.
- Whisk the eggs and cream. In a large bowl, whisk together the eggs and cream until smooth and frothy. Season with salt and pepper to taste.
Whisking enough air into your eggs is key for a light, tender texture. Whisk vigorously for 30-60 seconds until the mixture looks slightly foamy - this introduces air that helps the frittata puff beautifully in the oven. Avoid stirring once the eggs start cooking, as that can deflate the structure.
- Combine and assemble. Pour the egg mixture into the skillet over the vegetables. Use a spatula to gently stir once and evenly distribute the ingredients. Shake the pan slightly to help the eggs settle, then sprinkle crumbled feta cheese evenly on top.
- Bake the frittata. Transfer the skillet to the preheated oven and bake in a 375°F preheated oven for 20 minutes, or until the eggs are completely set. To check for doneness, insert a knife or toothpick into the center - it should come out clean.
- Rest and serve. Remove from the oven and let the frittata rest for 5-10 minutes. It will puff up as it bakes and settle slightly as it cools. Garnish with extra feta cheese if desired, slice into wedges, and serve warm or at room temperature.
Expert Tip: Don't Overcook Your Frittata
A perfectly baked frittata should be set in the center but still soft and moist when sliced. Overbaking can cause the eggs to dry out or become rubbery. To check for doneness, gently shake the pan - the center should jiggle slightly but not look wet. It will continue to set as it cools.
More Tips and Tricks
- Use an oven-safe skillet. A cast iron pan works best because it retains heat evenly and transitions smoothly from stovetop to oven.
- Keep the heat moderate. Cooking the vegetables over medium heat prevents burning and ensures even browning.
- Use fresh herbs. Stir in chopped fresh thyme or parsley for added flavor and fragrance. Herbs brighten the richness of the eggs and cheese and make the dish feel extra fresh.
- Turn it into a quiche. Pour the mixture into a pie crust and bake it into a quiche for a more traditional brunch presentation.
Recipe Variations
- Add more veggies. Try adding diced red bell peppers, mushrooms, zucchini, garlic, or any leftover vegetables from the fridge for extra color and flavor.
- Use different greens. Swap kale for spinach, arugula, or Swiss chard.
- Add meat. Stir in cooked bacon, ham, chorizo, or sausage for a heartier frittata.
- Make it dairy-free. Replace cream with coconut milk and skip the cheese for a lighter, lactose-free option.
- Add extra flavor. Sprinkle a little smoked paprika, cumin, or chili flakes into the egg mixture for a subtle kick.
- Make it creamy. Stir a few spoonfuls of ricotta or cream cheese into the eggs for an ultra-creamy texture.
- Try different cheeses. Substitute feta with goat cheese, cheddar, or Gruyère for different levels of creaminess and flavor.
- Mini frittatas. Divide the mixture into muffin tins and bake for 15-18 minutes for portable breakfast bites or meal prep portions.
Storage
How to Store
Cool the frittata completely before slicing. Store slices in an airtight container in the refrigerator for up to 4 days.
How to Reheat
Reheat individual slices in the microwave for 30-45 seconds or warm in the oven at 325°F (165°C) for 10 minutes until heated through.
How to Freeze
Wrap individual portions tightly in plastic wrap and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
How to Serve
This Kale and Sweet Potato Frittata is delicious hot, warm, or even chilled - making it ideal for any meal. Serve it straight from the skillet or slice it into wedges for easy plating.
These are my favorite dishes to serve with this sweet potato frittata:
Fall Breakfast Ideas
If serving this as part of a cozy fall morning, check out our collection of fall breakfast recipes full of warm flavors, from spiced muffins and pumpkin pancakes to apple oatmeal and seasonal grain bowls.
FAQ
A frittata is an Italian-style baked omelet made with eggs, cream, and a mix of vegetables, cheese, or meat. Unlike scrambled eggs, it's cooked slowly and finished in the oven for a fluffy, custard-like texture.
Use fresh eggs, cream (or milk), and pre-cooked ingredients. Whisk the eggs thoroughly, season generously, and bake gently at moderate heat until just set. Let it rest for a few minutes after baking to stabilize. Add-ins like cheese or herbs enhance flavor, while using a cast-iron skillet ensures even cooking and easy oven transfer.
Yes! You can substitute the cream with whole milk, half and half, or even a combination of milk and vegetable oil for moisture. The texture will be slightly lighter but still soft and flavorful.
Absolutely. For a golden, cheesy crust, sprinkle extra shredded cheese over the top before baking.
The secret to a fluffy frittata is whisking the eggs thoroughly to incorporate air and using the right amount of dairy (usually ½ cup of cream or milk for every 8 eggs). Bake just until set, and avoid overmixing once the eggs are in the pan. The gentle combination of air and fat gives the frittata its signature soft, cloud-like texture.
The frittata is done when the center is set and no longer jiggly. You can test it by inserting a cake tester or knife. If it comes out clean, it's ready.
Always start with a well-oiled or buttered oven-proof skillet. A nonstick or seasoned cast-iron pan works best to ensure the frittata releases cleanly after baking.
Yes! Frittatas are delicious warm or cold, making them perfect for meal prep or picnics. The flavors even deepen slightly as it chills.
Common frittata mistakes include overcooking (which makes it dry and rubbery), underseasoning, and skipping the dairy component that gives the eggs a creamy texture. Another mistake is not pre-cooking the vegetables. Adding raw vegetables releases water and can make the frittata soggy. Always cook your fillings first for the best results.
The ideal ratio is about 1 tablespoon of milk or cream per egg. For this recipe with 8 eggs, ½ cup of cream (8 tablespoons) is perfect. This ratio creates a tender, custard-like consistency without becoming watery. Using too much milk can make the frittata dense or spongy.
Sweet potatoes pair wonderfully with savory proteins and fresh sides. Try them with eggs (like in this frittata), bacon, avocado toast, sautéed greens, or yogurt with fruit for a balanced breakfast. For a sweeter pairing, drizzle with maple syrup or serve alongside pancakes and fresh fruit.
More Frittata Recipes
Looking for other recipes like this? Try these:
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Recipe
Kale and Sweet Potato Frittata
- Total Time: 40 minutes
- Yield: 4-6 servings
- Diet: Vegetarian
Description
Kale and Sweet Potato Frittata is a protein-packed, one-pan meal with nutrient-dense kale, sweet potatoes, and creamy feta in a fluffy egg base.
Ingredients
- 2 tablespoons extra virgin olive oil
- 2 medium sweet potatoes, cut into ½ inch cubes (about 2 cups)
- 2 cups kale, chopped
- 1 small onion, diced
- 8 large eggs
- ½ cup heavy cream or half and half
- ½ teaspoon salt
- ¼ teaspoon ground black pepper (or to taste)
- ¼ cup feta cheese (or goat cheese), crumbled
Instructions
- Preheat oven to 375°F.
- In a large oven-proof or cast-iron skillet, heat the olive oil over medium-high until hot and shimmering, about 1 minute. Add the cubed sweet potatoes and cook, stirring occasionally, until golden brown and tender, about 8-10 minutes. If the potatoes start to stick, reduce the heat slightly or add a splash more oil.
- Stir in the chopped kale and diced onion. Cook for 2-3 minutes, stirring occasionally, until the onion softens and the kale wilts down. The mixture should be fragrant and lightly caramelized.
- In a large mixing bowl, whisk together the eggs and cream until smooth and frothy. Season with salt and pepper to taste.
- Pour the egg mixture into the skillet over the vegetables. Use a spatula to gently stir once and evenly distribute the ingredients. Shake the pan slightly to help the eggs settle, then sprinkle crumbled feta cheese evenly on top.
- Transfer the skillet to the preheated oven and bake for 20 minutes, or until the eggs are completely set. To check for doneness, insert a knife or toothpick into the center - it should come out clean.
- Remove from the oven and let the frittata rest for 5-10 minutes. It will puff up as it bakes and settle slightly as it cools. Garnish with extra feta cheese if desired, slice into wedges, and serve warm or at room temperature.
Notes
How to store: Cool the frittata completely before slicing. Store slices in an airtight container in the refrigerator for up to 4 days.
How to reheat: Reheat individual slices in the microwave for 30-45 seconds or warm in the oven at 325°F (165°C) for 10 minutes until heated through.
How to freeze: Wrap individual portions tightly in plastic wrap and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Bake
- Cuisine: Italian
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