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Allison Beck


A frittata is an easy dish that is perfect for breakfast, or even dinner when served with a side salad. Inspired by my favorite combination of sweet potatoes, caramelized onions, and pungent blue cheese, this combination of eggs with roasted sweet potatoes and creamy Fontina cheese is surprisingly delicious and incredibly easy to make.

Click here to see Recipe SWAT Team: Sweet Potatoes.


  • 3 sweet potatoes, chopped into ¾-inch cubes
  • Olive oil
  • Salt
  • Freshly ground pepper
  • 3 eggs
  • 3 tablespoons heavy cream
  • 3 ounces Fontina cheese, cut into ½-inch cubes


Preheat oven to 350 degrees. Toss the sweet potatoes with a bit of olive oil, salt and pepper. Roast in the oven until tender, about 40 minutes.

While the potatoes roast, crack the eggs and mix well. Add the heavy cream and season with salt and pepper.

Once the potatoes are done, remove them and preheat the broiler to high.

In a 10-inch ovenproof skillet, heat 2 tablespoons olive oil over medium-low heat. Add the roasted potatoes and toss quickly. Pour in the egg mixture and stir so that the eggs begin to coat the potatoes. Add the cheese.

Turn up the heat to medium and cook until 2/3 of the frittata is set. Broil in the oven until the top is set, and the edges begin to puff. Serve immediately.

Sweet Potato Frittata with Spinach and Caramelized Onions

This Sweet Potato Frittata with spinach and caramelized onion is a beautiful and nutritious breakfast. Shredded sweet potatoes are baked into a layer to form a flavorful and healthy gluten free crust.

*This recipe was originally published in Sept. 2014. It has been one of the most popular recipes on my blog for over 3 years, so I decided it was time to retest, rephotograph, and make a video! The recipe remains the same, but it has been updated with a few tips and tricks to help you make the most delicious and beautiful frittata possible!

Why oh why have I been letting this recipe hide deep within the blog archives for the past 3 years? It’s so easy to get caught up with making something new, that gems like this get forgotten.

Not anymore! I’ve now made this 3 times the past 2 weeks, and it’s just not getting old.

It’s such a great meal prep option — eat it for breakfast, lunch, dinner … cut it up in pieces and infuse your picky toddler’s meals with superfoods. High in protein, packed with veggies. Win, win, win.

In addition to eating this fresh, I’ve been eating it cold (doused with hot sauce!), and also chopping it up and mixing it into my toddler’s meals (such an easy way to add protein and veggies!). It’s a real life saver to have in the refrigerator.

Sweet Potato Frittata - The Perfect Easy Meal

Frittatas are a great prep ahead meal. They are so easy to prepare and are pretty hard to mess up.

Use either homemade sun-dried tomatoes or purchase tomatoes that have no added ingredients. This post shows how you can make your own Homemade Sun Dried Tomatoes easily--plus it's soooo much more frugal than buying them in the store.

To make prep a little easier, chopped and roasted the onion and sweet potato the night before as well as reconstituted the tomatoes ahead of time. You can even make the sweet potatoes and onions up to 2 days before and store in the fridge, if you like. For fun, you could use 2 different colors of sweet potatoes as well.

Then, when you are ready to assemble and cook the sweet potato frittata, just quickly heat the onion and potato in the skillet, add the tomatoes and egg mixture, and pop the whole thing in the oven.

The assembly takes only about 10 minutes, which is pretty quick if you are needing an easy brunch or even dinner. This is so perfect for a light, easy dinner.

My youngest LOVES this Sweet Potato Frittata. He eats eggs pretty frequently, but since he makes them the same way almost every time, they get a bit tiresome after awhile. So this new preparation and added flavors were the perfect thing to rekindled his love of eggs.

This recipe is dairy free and can probably be made with any non-dairy milk variety (I have tried it with almond as well as coconut milk). However, you can even make it without any milk at all. The result will be a bit heavier but still delicious!

If you like, you could of course add some cheese of any desired variety for extra flavor.

Plus, this frittata saves well for leftovers and tastes great the next day!

Sweet Potato & Spinach Frittata

We know there are a lot of parents out there who struggle with their kids being picky eaters. That’s why we have our How to Raise Healthy Eaters Series. With ideas on involving kids in the kitchen and meal formulas that end short-order cooking, your kids will learn all about healthy foods. And they just might end up finding new favorites!

Of course, the journey to healthy eating doesn’t stop there, and picky eating cannot be cured overnight.

So when we heard all about Crunch a Color’s 52 New Foods Challenge, we were all onboard. Even if you do not have kids at the moment, this challenge is a great way for anyone to start eating (and learning about) healthy foods.

Crunch a Color was started by Jennifer Tyler Lee, a mother of two and the creator of nutrition games that make healthy eating fun for kids.

Jennifer’s latest project is the 52 New Foods Challenge that is all about getting the whole family to cook together. The goal? Try 52 new foods in 52 weeks. The whole list of the new foods, as well as ton of helpful tips, can be found in her new book.

We love introducing new foods to everyone in our meal plans, and it’s amazing to hear about our Kitchen Heroes’ experiences with the foods.

Whether they end up liking it or not, they’re always happy that they cooked and tasted something new.

Some foods on the 52 New Foods Challenge list are familiar to everyone, but it’s okay the point is to cook together as a family, and familiar foods are a good way to ease everyone into new foods.

Which is why we decided to feature sweet potatoes as our new food for this week’s recipe. If sweet potatoes are already a mainstay in your meals, then here’s a new way for you to enjoy them. And if you’re just so-so about them, this recipe might just change your mind!

Sweet potatoes and eggs rarely go together, but when you add creamy sweet potatoes to a frittata, the dish is all at once rich and healthy. Even though there’s no meat, this meal will fill you right up, since sweet potatoes are high in fiber. They also add lovely color to the dish, especially if you choose the orange sweet potatoes.

One of the core principles to this new food challenge is to “eat your colors,” and you are doing just that when you eat sweet potatoes. But as Jennifer states in her book, “color is key, but not just one color.” So we added some good ol’ spinach to this dish. We love to saute spinach, since it cooks down, and you end up packing a bunch of healthy greens into each bite.

With such a pretty and colorful dish, how can anyone not want to take a bite (or two or three)? We sure can’t resist, and it’s a meal that your whole family will enjoy making and eating together.

Keep in mind that eating should always be fun, so make it a game with the family!

In this challenge, each food consists of points, and kids love accumulating their points. This sweet potato frittata right here? 15 points! Now let’s boost up those points (and do our bodies good) with more new and healthy foods!

Get more points for the week with more tasty sweet potato dishes:

Baby Spinach Frittata with Sweet Potato Hash Crust

I wish I had some stories to share today, but it’s been an uneventful work week punctuated by our weekly Wednesday girls’ night (fajitas and Downton Abbey at my place). I can’t complain. I finally found the time to try this baby spinach and sweet potato frittata that’s been on my mind since I first flipped through The Sprouted Kitchen cookbook this summer. It was absolutely worth the wait—a simple breakfast or dinner that only requires a cutting board, a knife, a mixing bowl and a skillet to prepare. I just had to share it with you today so you can make it this weekend.

Frittatas are one of those meals that, if you know how to make, are a kitchen standby. As long as you have eggs, a splash of milk and some vegetables, you can whip up a pretty satisfying meal without much prep or cooking time. I’ve finally gotten the hang of the cook-on-the-stove-and-finish-in-the-oven method (the trick is to pay attention to visual cues and learn to make it by feel), but I’m also a fan of this oven-only method. It’s great when I’m in a time crunch or need to keep the burners open for other things. I made a frittata that way for the girls’ night before last, which kept the stove clear for two skillets’ worth of banana oat pancakes. Do use the skillet method for this sweet potato frittata, though, so the sweet potatoes can develop those irresistible caramelized edges.

My girls are all eating gluten-free these days, so I should mention that frittatas are, of course, gluten-free (unless you’re adding grains) and the oat pancakes I mentioned are gluten-free as well. Happy bellies!

  • Sweet potatoes
  • Oil – extra virgin olive oil preferred
  • Red bell pepper
  • Red onion
  • Garlic powder
  • Dried basil
  • Dried parsley
  • Sea salt and black pepper
  • Eggs
  • Half & half
  • Gouda cheese
  • Arugula – or you can use spinach

Step One:

Heat one tablespoon olive oil in a large skillet over medium heat. Add sweet potato, red pepper, onion, garlic powder, basil, and parsley. Season with salt and black pepper, to taste, and stir to combine.

Step Two:

Cook, stirring occasionally until the pepper and onion soften and the sweet potato starts to develop a bit of color, approximately 5-6 minutes. Remove from heat and transfer to the prepared baking dish. Spread into a uniform layer and set aside.

Step Three:

While the vegetable cook, whisk together the eggs and half & half in a large bowl. Add half the Gouda cheese and stir to combine. Set aside.

Step Four:

Add the remaining olive oil to the same skillet over medium heat and toss in the arugula or spinach. Cook, stirring occasionally, just until the greens wilt, approximately 2-3 minutes. Remove from heat and spread evenly on top of the other vegetables in the baking dish.

Step Five:

Pour the egg mixture on top and spread with a rubber spatula, if necessary, to cover the entire surface. Sprinkle remaining cheese on top and season with additional salt and black pepper, if desired. Place in preheated oven and bake until the egg is set and the top starts to turn golden brown, approximately 25-30 minutes. Remove from oven and cool slightly before slicing.

There are endless combinations for making Frittatas. A few more frittata recipes I love are Caramelized Onion, Zucchini and Red Pepper Frittata as well as Tomato and Zucchini Frittata or Asparagus and Swiss Cheese Frittata.

Hope everyone has a happy Thanksgiving! I am reviving this from the archives for those of you who are questioning what to do with leftover turkey!!

When I had the idea of using leftover turkey and sweet potato in a fritatta, I had no idea just how good this would turn out! In fact, I would make turkey again, just to make this frittata. Frittatas are so versatile, you could of course use leftover chicken breast instead, or swap the Gruyere for another cheese, the spinach for kale, etc. This is naturally gluten-free, and can be eaten for breakfast, lunch or dinner with a salad on the side. Hope you enjoy and Happy Thanksgiving!

Sweet Potato & Goat Cheese Frittata

This savory combination of sweet potatoes, shallots, thyme and goat cheese is perfect for wintertime. A great breakfast dish for a crowd.

1/2 sweet potato, peeled (about 1/4 pound)

3 shallots, thinly sliced (nearly a cup)

1 tablespoon fresh thyme, minced, plus a pinch extra

freshly ground black pepper

1/2 cup soy milk or regular milk

2 oz goat cheese, crumbled (about 1/3 cup)

1. Preheat the oven to 375º F.

2. Steam the sweet potato until barely tender, about 15 minutes.

3. Cut the sweet potato into thin rounds – you should have about 12 slices.

4. Heat the butter and olive oil over medium heat in a 10″ cast iron skillet. Sauté the shallots and the tablespoon of thyme for about 6 minutes or until soft and just barely browned.

5. Push shallots to the side of the pan and add the sweet potato slices. Let them brown on both sides, about 2 minutes per side. Season with plenty of salt and freshly ground pepper.

6. Meanwhile, beat the eggs and milk in a mixing bowl.

7. Remove half of the sweet potato and shallot mixture to a plate. Add half the egg mixture to the pan and distribute the reserved sweet potatoes and shallots over them. Add the remaining egg mixture.

8. Dot the top with the goat cheese, the pinch of thyme and a nice grind or two of black pepper. Let it cook for about 5 minutes on the stovetop or until just set on the edges (it will still be very runny in the middle).

9. Stick it in the oven for exactly 8 minutes it should be just set throughout.

Recipe Summary

  • 1 (1 pound) sweet potato
  • ½ cup butter, softened
  • 1 cup white sugar
  • ½ cup milk
  • 2 eggs
  • ½ teaspoon ground nutmeg
  • ½ teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 1 (9 inch) unbaked pie crust

Boil sweet potato whole in skin for 40 to 50 minutes, or until done. Run cold water over the sweet potato, and remove the skin.

Break apart sweet potato in a bowl. Add butter, and mix well with mixer. Stir in sugar, milk, eggs, nutmeg, cinnamon and vanilla. Beat on medium speed until mixture is smooth. Pour filling into an unbaked pie crust.

Bake at 350 degrees F (175 degrees C) for 55 to 60 minutes, or until knife inserted in center comes out clean. Pie will puff up like a souffle, and then will sink down as it cools.

Sweet Potato, Red Onion and Feta Frittata Recipe

One day soon, I’ll do a recipe without sweet potato but in the words of Aragorn ‘IT IS NOT THIS DAY!’ It feels like ages since I’ve posted a recipe! I’ve been so chock-a-bloc with challenges, visits and features that it feels great to be back in the kitchen. This is an awesome dish for breakfast, lunch or dinner. Make sure you use really high quality eggs as they’ll make all the difference.

Total Time 20 – 25mins | Serves 2


1-2 sprigs Woody Herb (Rosemary, Sage, Thyme)

Pumpkin and Sunflower Seeds (optional)

Peel and coarsely grate the sweet potato and finely chop the red onion.

In a saucepan, melt a knob of butter over a medium heat and chuck in your veg.

Season with sea salt and black pepper and add a few leaves of your woody herb. I used rosemary for this one but sage and thyme would also work perfectly.

Cook the sweet potato and red onion mixture on a medium heat for about 8 mins until it’s all softened and has lost its rawness.

Chop your vegetarian feta into 1cm cubes.

Crack your eggs into a bowl and whisk well with a fork. Season with sea salt and black pepper.

In a small frying pan, melt another knob of butter, make sure the whole pan’s coated to stop your frittata sticking. Add your sweet potato and red onion mixture and feta then pour over the beaten eggs.

Use a wooden spoon to make sure your mixture is evenly distributed. Cook on a medium-low heat for about 3-4 minutes. While it’s cooking, put your grill on full whack.

After 3-4 minutes you should see the frittata is cooked around the edges. Place the pan under the hot grill and cook the top for another 3-5 minutes until the whole frittata is beautifully brown.

I like to top with crushed seeds and serve with salad, crusty bread or avocado

I hope you love this recipe as much as I do! Lots of Veggie Love! Find me on Facebook, Twitter, Instagram, Youtube and Pinterest.

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