Sweet Potato Frittata

This quick and easy Sweet Potato Frittata features breakfast sausage, spinach, cheddar, and pepper jack cheese. It's just like a quiche but without a crust. You can easily customize this versatile recipe using all kinds of veggies, meats, and cheese. Serve it for breakfast, brunch, lunch, snacks, or a simple weeknight dinner! It's a gluten-free meal packed with protein and veggies!

Sweet potato frittata - easy, flexible recipe

This simple frittata takes only 40 minutes from start to finish. Use a 10-inch or 12-inch cast-iron skillet for best results or an oven-safe, high-sided, shallow baking dish of a similar diameter. This recipe produces a well-balanced meal that has everything: protein (eggs, cheese, and sausage), vegetables (sweet potatoes and spinach), and carbs (sweet potatoes). It's great for making ahead and is a perfect brunch recipe because you can bake it a day in advance, especially when you plan to have guests or company over. You can also have it as a simple weekday dinner and freeze the remaining frittata slices for later (yes, this recipe freezes exceptionally well!).

Why this recipe works

• Perfect for meal prep and making ahead, sweet potato frittata will last you for days (in the fridge) and freezes and reheats beautifully!
• This is a versatile recipe. You can easily customize it based on what you have available or your personal preferences. For example, use regular potatoes or butternut squash instead of sweet potatoes, Italian sausage instead of breakfast sausage, and Swiss chard or kale instead of spinach. The variations are endless! Check out this frittata with ham and broccoli!
• It's just like crustless quiche! Sweet potatoes will satisfy your carb cravings, and you won't miss the crust!

The ingredients

• Eggs. This is a rather large frittata made in a 12-inch cast iron skillet, so I used 8 eggs.
• Heavy cream is whisked together with eggs. You can also use half-and-half or whole milk.
• Sausage. I used Jimmy Dean's hot breakfast sausage. It adds so much flavor and spice. Feel free to use regular, milder breakfast sausage.
• Use a very large sweet potato, peeled and cubed into ½-inch pieces. I roasted cubed sweet potatoes in the oven. You can also use cubed butternut squash or regular potatoes.
• Spinach. I used fresh; you can use frozen (thawed and drained of any water).
• Pepper jack cheese adds flavor, creaminess, and spiciness.
• Cheddar cheese also adds flavor and a rich yellow color to the frittata. I used sharp Cheddar for the most intense flavor.

How to make sweet potato frittata

Here are step-by-step photos and an overview of the instructions. Scroll down to the recipe card for the complete recipe (including the amounts of ingredients!).

1) Preheat oven to 375 F. Toss cubed sweet potatoes with olive oil, salt, and pepper on a large, rimmed baking sheet and roast for 15 or 20 minutes until soft.

2) In a 10-inch or 12-inch cast iron skillet, cook the sausage on medium heat until completely cooked

Add spinach and cook it quickly with sausage until it wilts.
3) Whisk the eggs and heavy cream together in a large bowl until fluffy. Add shredded Cheddar cheese and stir to combine. Pour the egg and cheddar cheese mixture evenly over the cooked sausage and spinach in a cast iron skillet.

4) Top with roasted sweet potatoes.

5) Top with shredded pepper jack cheese.

6) Bake for 15 or 20 minutes until the frittata is no longer wobbly in the center. Using oven mittens, transfer the skillet with frittata to a wire rack and let it rest for 15 minutes before serving.

Best pan to use for frittata

• Cast-iron skillet is the perfect pan for making sweet potato frittata. It's heavy-bottomed, conducts heat evenly, and creates an evenly baked frittata. You can use a 10-inch or 12-inch skillet.
• Any oven-safe, high-sided round skillet or baking dish of similar diameter would also work.
• 9x13 rectangular baking pan. Assemble the frittata ingredients into the greased pan and bake for about 20 minutes.
• Use a 12-cup muffin pan. To turn this sweet potato frittata into muffins, fill the muffin pan ⅔ of the way and bake for about 20 minutes until a toothpick comes out clean when inserted in the middle of the muffin.

Substitutions and variations

• Sweet potato, yams, or butternut squash work equally well. You can also use regular potatoes.
• Leafy greens. I recommend using spinach, Swiss chard, collard greens, or kale.
• Other veggies include broccoli or asparagus.
• Sausage. I used Jimmy Dean's hot breakfast sausage. You can use any crumbled breakfast sausage (milder in flavor). You can even use Italian sausage, chicken or turkey sausage.
• Cheese. I used a combo of sharp cheddar and pepper jack cheese. I also recommend Parmesan or Gruyere cheese.

Cooking tips

• Heavy cream or milk? I used ¾ cup of heavy cream here. You can use half-and-half instead. You can even use milk, but reduce the amount to ½ cup.
• How can it be made meatless? Omit the sausage or replace it with plant-based sausage. Another option is to cook chopped portobellos with minced garlic, salt, red pepper flakes, Italian seasoning, paprika, and olive oil. Portobello mushrooms have a deep, rich, "meaty" flavor that works well as a meat substitute.
• How do you know when frittata is done? Bake it in the oven at 375 F for about 20 minutes until it's no longer visibly liquid or wobbly in the center. Do not overbake. Remove it from the oven immediately, as it will continue cooking in the residual heat once it's out of the oven.

Storage and reheating tips

• Fridge. Cool and slice sweet potato frittata into portions. Store the slices refrigerated in an air-tight container or freezer bag for up to 7 days.
• Freezer. Freeze the slices in an air-tight container or freezer bag for up to 2 months.
• How to reheat: Reheat in the microwave oven for about 1 minute. This should be enough; otherwise, reheat longer in 30-second increments.
• Perfect for making ahead. This is a great recipe for meal prep as it keeps well refrigerated and frozen. It thaws well and reheats well.

Other breakfast recipes

• Breakfast Egg Muffins with Bacon and Spinach
• Dutch Baby Pancake with Honey-Lemon Strawberries, Blueberries, and Pecans
• Sausage and Egg Breakfast Casserole with Hash Browns and Broccoli
• Blueberry Banana Bread
• Southwestern Breakfast Casserole with Sausage and Eggs

4.82 from 11 votes

Sweet Potato Frittata

This quick and easy Sweet Potato Frittata features breakfast sausage, spinach, cheddar, and pepper jack cheese. It's just like a quiche but without a crust. You can easily customize this versatile recipe using all kinds of veggies, meats, and cheese. Serve it for breakfast, brunch, lunch, snack, or a simple weeknight dinner! It's a gluten-free meal packed with protein and veggies!

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Prep Time 10 minutes mins

Cook Time 40 minutes mins

Total Time 40 minutes mins

Course Breakfast, brunch, lunch

Cuisine American, Italian

Servings 10

Calories per serving 303 kcal

Author: Julia

Ingredients

• 1 large sweet potato peeled, cubed into ½ inch pieces
• 2 tablespoons olive oil
• salt and pepper to taste
• 8 oz crumbled breakfast sausage (I used hot Jimmy Dean's)
• 4 oz fresh spinach
• 8 eggs
• ¾ cup heavy cream
• 3 oz sharp cheddar cheese shredded (about 1 cup)
• 3 oz pepper jack cheese shredded (about 1 cup)

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Instructions 

• Preheat oven to 375 F.
• Toss cubed sweet potatoes with 2 tablespoons olive oil, salt, and pepper on a large, rimmed baking sheet (lined with parchment paper).
• Roast the potatoes for 15 or 20 minutes until soft.
• Proceed with the rest of the recipe while the sweet potatoes are in the oven.
• In a 10-inch or 12-inch cast iron skillet, cook the sausage, crumbling it, on medium heat on the stovetop for several minutes until it is cooked through. Drain any grease.
• Add spinach to the skillet with sausage and cook until it wilts.
• Whisk together the eggs and heavy cream in a large bowl until fluffy. Add shredded Cheddar cheese and stir to combine.
• Pour the egg and cheddar cheese mixture evenly over the cooked sausage and spinach.
• Add roasted sweet potatoes, distribute them evenly across the frittata, and sink some of them.
• Top with shredded pepper jack cheese.
• Bake for 15 or 20 minutes until the frittata is no longer wobbly in the center.
• Using oven mittens, transfer the skillet with frittata to a wire rack and let it rest for 15 minutes before serving.

Notes

Recipe Notes

• Sausage. I used Jimmy Dean's hot breakfast sausage. Some may find it too spicy, so use regular, milder breakfast sausage. Spicy or mild Italian sausage would work, too.
• You can use sweet potatoes, yams, or butternut squash.
• Other veggies besides spinach include Swiss chard, collard greens, kale, broccoli, or asparagus.
• Heavy cream or milk? I used ¾ cup of heavy cream here. You can use half-and-half instead. You can even use milk, but reduce the amount to ½ cup.
• Make it meatless! Omit the sausage or replace it with plant-based sausage. Another option is to cook chopped portobellos with minced garlic, salt, red pepper flakes, Italian seasoning, paprika, and olive oil. Portobello mushrooms have a deep, rich, "meaty" flavor that works well as a meat substitute.

What pans can you use?

• A 10-inch or 12-inch cast-iron skillet is the best choice. It's heavy-bottomed and conducts heat evenly - perfect for baking sweet potato frittata!
• Any oven-safe, high-sided round skillet or baking dish of similar diameter would also work.
• 9x13 rectangular baking pan. Assemble the frittata ingredients into the greased pan and bake for about 20 minutes.
• Use a 12-cup muffin pan and turn the frittata into breakfast muffins! Fill the muffin pan ⅔ of the way and bake for about 20 minutes until a toothpick comes out clean when inserted in the middle of the muffin.

Nutrition

Nutrition Information

Sweet Potato Frittata

Amount per Serving

Calories

303

% Daily Value*

Fat

 

24

g

37

%

Saturated Fat

 

11

g

69

%

Trans Fat

 

0.1

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

9

g

Cholesterol

 

184

mg

61

%

Sodium

 

333

mg

14

%

Potassium

 

313

mg

9

%

Carbohydrates

 

8

g

3

%

Fiber

 

1

g

4

%

Sugar

 

2

g

2

%

Protein

 

13

g

26

%

Vitamin A

 

6507

IU

130

%

Vitamin C

 

4

mg

5

%

Calcium

 

179

mg

18

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Disclaimer:

The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

Keyword sweet potato frittata