Description
This nutrient-rich frittata combines caramelized roasted sweet potatoes, earthy kale, and tangy feta in a fluffy egg base. Perfect for brunch or meal prepping, it offers a balance of complex carbs, protein, and vibrant flavors with a golden crust for a satisfying bite.
Ingredients
2 medium sweet potatoes, peeled and diced into 1/2-inch cubes
2 tablespoons olive oil, divided
1 teaspoon kosher salt, or to taste
1/2 teaspoon freshly ground black pepper
1 bunch kale, stems removed and chopped, about 4 cups packed
2 cups large eggs, at room temperature
1/2 cup milk
1 cup crumbled feta cheese, feta-free option available
1/4 teaspoon garlic powder
1/4 teaspoon smoked paprika
1/2 teaspoon dried thyme
Instructions
Preheat oven to 400°F (200°C). Line a rimmed baking sheet with parchment paper.
Toss the sweet potato cubes with 1 tablespoon olive oil, salt, and pepper. Roast on the baking sheet for 25–30 minutes, flipping halfway, until tender and browned.
In a large bowl, whisk together the eggs, milk, garlic powder, paprika, thyme, and remaining 1 tablespoon olive oil until fully combined and smooth.
Blanch the chopped kale in boiling water for 30 seconds, drain, and pat dry.
In a large oven-safe skillet (cast-iron recommended), heat briefly on the stovetop. Add the roasted sweet potatoes and cooked kale, stir to distribute evenly.
Pour the egg mixture over the vegetables in the skillet. Dollop crumbled feta on top, then transfer the skillet to the oven.
Bake for 18–22 minutes until the edges are golden and the center is just set. Let cool slightly before slicing into wedges.
Notes
To make it feta-free, substitute with crumbled vegan cheese or extra feta-free herbs like dill or oregano.
Leftovers can be stored in the refrigerator for up to 3 days or frozen for 2–3 months.
If using fresh kale, ensure it’s thoroughly dried after blanching to prevent weeping in the frittata.
- Prep Time: 15
- Cook Time: 35
- Category: Easy & Healthy Breakfast Recipes Ideas
- Method: Baking
- Cuisine: Mediterranean-American
Nutrition
- Serving Size: 1 wedge (about 1/6 of frittata)
- Calories: 180
- Sugar: 2g
- Sodium: 350mg
- Fat: 14g
- Saturated Fat: 5g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 10g
- Cholesterol: 130mg