Sweet Potato Spinach Frittata - This sweet potato spinach frittata features tender roasted sweet potatoes and wilted spinach baked into a golden, fluffy egg base with melty goat cheese. The sweet potatoes become caramelized and creamy, providing natural sweetness that balances the savory eggs and tangy cheese. Spinach adds pops of green color and earthy flavor throughout the rich custard. Baked until puffed and golden, this versatile dish works equally well for breakfast, brunch, or dinner with a simple side salad.

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Sweet Potato Spinach Frittata - This recipe succeeds because roasting the sweet potatoes before adding them to the frittata ensures they're fully cooked and caramelized, preventing a watery texture that can occur with raw vegetables. The egg-to-dairy ratio creates a rich custard that sets up firmly without being rubbery. After testing various cheeses, goat cheese proved ideal—its tanginess cuts through the richness and its creamy texture melts beautifully into pockets. My approach here emphasizes oven technique: starting on the stovetop sets the bottom, then finishing under the broiler creates that beautiful golden top without overcooking the interior. The resting time is non-negotiable—it allows the frittata to set completely for clean slicing. This demonstrates how understanding the science of egg proteins (they continue to cook from residual heat) and vegetable moisture content (pre-cooking prevents sogginess) creates perfect frittata texture every time.

Dietary Notes

✓ Meal Prep Breakfast
✓ Vegetarian Protein
✓ One-Pan Wonder
✓ Brunch Centerpiece

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Why You'll Love This

Perfect Vegetable Texture: Pre-roasting sweet potatoes ensures they're tender and caramelized, not watery or undercooked.
Custard Science: The milk-to-egg ratio creates rich, tender custard that slices cleanly without being rubbery.
Oven Technique: Starting stovetop then finishing under broiler gives perfect browning without overcooking.
Versatile Serving: Equally delicious hot, warm, or cold—makes excellent leftovers for quick meals throughout the week.

Sweet Potato Spinach Frittata

👩‍🍳 Author: Chef Nour

⏰ Prep Time: 15min

❄️ Cool Time: 10

🔥 Cook Time: 25min

🥨 Yield: 6

🍞 Method: Baking

🌾 Diet: Vegetarian

★ ★ ★ ★ ★

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restaurant Ingredients

1 large sweet potato
2 tablespoons olive oil
4 cups fresh spinach
2 garlic cloves
8 large eggs
½ cup milk or cream
4 ounces goat cheese
1 teaspoon fresh thyme
to taste salt and black pepper
for garnish fresh parsley or chives

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✏️

sweet potato Dicing sweet potato into uniform ½-inch cubes ensures even roasting and proper integration into the frittata. The cubes should be tender but not mushy after roasting—they'll finish cooking in the egg mixture. Their natural sweetness caramelizes slightly during roasting, adding depth.
olive oil Olive oil serves dual purposes: coating sweet potatoes for roasting and sautéing the spinach. Its fruity notes complement the other ingredients. For the spinach, medium heat prevents burning the garlic while efficiently wilting the greens.
fresh spinach Fresh spinach wilts dramatically—4 cups seems like a lot but reduces significantly. Chopping it roughly helps distribute it evenly. Wilting before adding removes excess water that would otherwise steam during baking and make the frittata soggy.
garlic cloves Minced garlic adds aromatic depth that complements both the sweet potatoes and spinach. Sauté it briefly with the spinach to mellow its raw bite without burning. The garlic should be fragrant but not browned, as burnt garlic becomes bitter.
eggs Large eggs at room temperature incorporate more air when whisked, resulting in a lighter texture. Whisk them thoroughly until uniform in color—some small bubbles are good. The eggs provide the structural base and protein that makes this dish satisfying.
milk or cream Dairy adds richness and creates a more tender custard than eggs alone. Whole milk or half-and-half work best—skim milk can make the texture less luxurious. The liquid also helps distribute heat evenly during baking for consistent doneness.
goat cheese Goat cheese provides tangy contrast to the sweet potatoes and richness of the eggs. Crumbling it ensures distribution throughout the frittata. Reserve some for the top to create beautiful golden spots during baking. Its creaminess melts beautifully without becoming oily.
fresh thyme Thyme's earthy, slightly lemony flavor complements both the sweet potatoes and eggs beautifully. Fresh is preferable but dried works in a pinch—use half the amount as dried is more concentrated. Strip leaves from stems by running fingers backward along the stem.
salt and black pepper Season in layers: on sweet potatoes before roasting, in the egg mixture, and a final sprinkle before serving. Eggs need adequate salt for full flavor expression. Freshly ground black pepper adds subtle heat that enhances all the other ingredients.
fresh parsley or chives These fresh herbs added after baking provide bright color and fresh flavor contrast to the rich baked eggs. Chop them just before garnishing to preserve their vibrant color and delicate aroma. They're not just garnish—they add necessary freshness.

list_alt Instructions

1

Step 1: Preheat oven to 400°F (200°C) and toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper, then roast for 15 minutes until tender - pre-roasting ensures sweet potatoes cook fully and caramelize slightly.
2

Step 2: While sweet potatoes roast, heat remaining oil in a 10-inch ovenproof skillet over medium and sauté spinach and garlic for 2-3 minutes until wilted - this removes excess moisture that would make the frittata watery.
3

Step 3: In a large bowl, whisk eggs, milk, thyme, salt, and pepper until well combined and slightly frothy - proper whisking incorporates air for a lighter texture.
4

Step 4: Add roasted sweet potatoes, wilted spinach, and half the goat cheese to the egg mixture and stir gently to combine - distribute ingredients evenly for consistent flavor in each slice.
5

Step 5: Pour mixture into the same skillet (wiped clean if needed) and cook over medium-low heat for 5 minutes until edges set, then sprinkle with remaining cheese - starting stovetop creates a firm bottom before baking.
6

Step 6: Transfer to oven and bake for 15-18 minutes until set, then broil for 1-2 minutes until golden, let rest 10 minutes before slicing - resting allows the custard to set completely for clean cutting.

Nutrition Facts

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Calories 240

Protein 15g

Carbs 12g

Fiber 2g

Sugar 4g

Fat 16g

Sodium 320mg

Potassium N/A

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Serving Suggestions

Serve warm or at room temperature for best texture and flavor. Cut into wedges and arrange on a platter for family-style serving. Garnish with extra fresh herbs and crumbled goat cheese. This pairs beautifully with a simple green salad dressed with lemon vinaigrette for a complete meal. For brunch, serve with toasted crusty bread and fresh fruit on the side.

How to Store?

Store leftover frittata in an airtight container in the refrigerator for up to 4 days. Reheat individual slices in a 350°F oven for 10 minutes or in a skillet over medium-low heat until warmed through—avoid microwaving as it can make the texture rubbery. The frittata can also be frozen for up to 2 months; thaw overnight in refrigerator before reheating.

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