Name: Sweet Potato & Kale Frittata
Prep time: 15 min
Cook time: 30 min
Total time: 50 min
Yield: 6
Cuisine: Mediterranean-Inspired
Ingredients: ¼ tsp black pepper; ½ cup crumbled feta cheese; ½ tsp salt; 1 medium sweet potato, peeled and diced; 1 small yellow onion, diced; 2 cloves garlic, minced; 2 cups fresh kale, chopped; 2 tbsp extra-virgin olive oil; 2 tbsp fresh parsley, chopped; 8 large eggs; Optional garnish: extra feta, parsley

Savor Sweet Potato & Kale Frittata, a nutrient-packed dish with sweet potatoes, hearty kale, and creamy eggs. Perfect for healthy weeknight dinners, this one-pan meal delivers vibrant flavors and wholesome goodness with ease.

Why You’ll Love This Recipe

Sweet Potato & Kale Frittata is a wholesome, flavorful dish that combines roasted sweet potatoes, nutrient-rich kale, and fluffy eggs, creating a perfect option for healthy weeknight dinners or satisfying brunches. Ready in under an hour, this budget-friendly recipe is simple to make, requiring just one pan for easy cleanup. Its versatility allows for ingredient swaps to suit dietary needs, making it a crowd-pleaser for all ages. Packed with protein, fiber, and vitamins, this frittata pairs beautifully with a side salad or crusty bread, offering a nutritious, delicious meal that’s as delightful as it is effortless.

Recipe Tips and Tricks

Roast Sweet Potatoes: Pre-roast sweet potatoes for quicker cooking and caramelized flavor.
Use an Oven-Safe Skillet: A cast-iron or nonstick skillet ensures seamless stovetop-to-oven cooking.
Wilt Kale Quickly: Sauté kale briefly to maintain texture and vibrant color.
Whisk Eggs Thoroughly: Beat eggs well for a light, fluffy frittata texture.
Check Doneness: Ensure the center is set but slightly jiggly before baking.
Rest Before Slicing: Let the frittata cool for 5 minutes for cleaner slices.

Yield: 6 Servings

Sweet Potato & Kale Frittata

Sweet Potato & Kale Frittata, a nutrient-packed, flavorful dish perfect for healthy, vibrant dinners.

Prep Time 15 minutes

Cook Time 30 minutes

Additional Time 5 minutes

Total Time 50 minutes

Ingredients

¼ tsp black pepper
½ cup crumbled feta cheese
½ tsp salt
1 medium sweet potato, peeled and diced
1 small yellow onion, diced
2 cloves garlic, minced
2 cups fresh kale, chopped
2 tbsp extra-virgin olive oil
2 tbsp fresh parsley, chopped
8 large eggs
Optional garnish: extra feta, parsley

Instructions

Preheat Oven: Set your oven to 375°F to prepare for baking the frittata.

Prep Sweet Potatoes: Peel and dice sweet potato into small, even cubes for quick cooking.

Roast Sweet Potatoes: Toss sweet potatoes with 1 tbsp olive oil, roast for 15 minutes until tender.

Chop Veggies: Dice onion, mince garlic, and chop kale into bite-sized pieces.

Sauté Veggies: Heat 1 tbsp olive oil in a 10-inch oven-safe skillet; sauté onion and garlic for 3-4 minutes.

Add Kale: Stir in kale and cook for 2-3 minutes until wilted; add roasted sweet potatoes.

Whisk Eggs: In a bowl, whisk eggs with salt, pepper, and half the parsley until well combined.

Pour Eggs: Pour egg mixture over veggies, sprinkle with feta, and cook on low for 3-4 minutes until edges set.

Bake Frittata: Bake for 10-12 minutes until the center is set and feta is golden.

Serve with Flair: Let rest for 5 minutes, slice, garnish with parsley and feta, and enjoy this vibrant dish!

Notes

Pre-roast sweet potatoes to save time and enhance flavor with caramelized edges.
Use an oven-safe skillet for seamless stovetop-to-oven cooking.
Leftovers are great cold in sandwiches or reheated for quick meals.
Serve with a green salad, roasted asparagus, or whole-grain bread for a complete dinner.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 217Total Fat 15gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 9gCholesterol 263mgSodium 465mgCarbohydrates 9gFiber 2gSugar 3gProtein 12g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Eggs: Large eggs provide structure and protein; use fresh for best results.
Sweet Potatoes: Offer sweet, hearty flavor; orange or purple varieties add color.
Kale: Fresh kale adds nutrients and texture; baby spinach or chard can substitute.
Onion: Yellow onion provides a savory base; red onion offers a milder flavor.
Feta Cheese: Crumbled feta adds tangy creaminess; goat cheese is a rich alternative.
Garlic: Freshly minced garlic enhances aroma; garlic powder is a quick substitute.
Olive Oil: Extra-virgin olive oil promotes even cooking; avocado oil is a neutral option.
Parsley: Fresh parsley adds a bright garnish; cilantro or chives can substitute.

Variations and Substitutions

Protein Add-In: Include cooked bacon, sausage, or chickpeas for a heartier dish.
Veggie Swap: Replace kale with spinach, arugula, or zucchini for varied flavors.
Cheese Alternatives: Swap feta for cheddar, mozzarella, or nutritional yeast for a vegan option.
Gluten-Free: Naturally gluten-free; ensure all ingredients are gluten-free certified.
Low-Carb: Reduce sweet potatoes or use cauliflower for a lower-carb version.
Spicy Kick: Add red pepper flakes or cayenne for a subtle heat boost.
Herb Variations: Swap parsley for thyme, rosemary, or dill for different flavor profiles.

Storage Options

Refrigerator: Store in an airtight container for up to 3 days; reheat gently in the microwave or oven.
Freezer: Freeze slices for up to 2 months; wrap tightly and thaw before reheating.
Reheating: Warm in a 325°F oven or microwave with a damp paper towel to retain moisture.
Meal Prep: Slice into portions for easy breakfasts, lunches, or dinners throughout the week.