This sweet potato and vegetable frittata is hearty enough to be a balanced meal and the perfect way to use your leftover vegetables.
I spend a good chunk of my Sunday meal prepping for the weekend. I cook a few full dinners, make meals to puree for my son, prep veggies to use in recipes and cut fruit so that it’s ready-to-eat. Sunday night my refrigerator is bursting with nourishment.
Then Friday comes!
Feeding two teenage boys and an athletic daughter usually equates to an empty fridge by Friday, with a few exceptions. Somehow, they manage to see past some of those cut-up veggies. That’s where frittata’s come in.
This dish is a delicious way to put leftovers to use, all while preventing food waste. Plus, it meets my requirements for recipes that are quick, easy and nourishing. You can toss all ingredients together, pour them into one dish and bake it. No fuss; no waste! It’s a busy mom’s dream come true.
The main ingredient in a frittata is the eggs. All other ingredients are optional, allowing you to get creative with whatever ingredients that you want. Including a complex carbohydrate, like sweet potatoes, makes it heartier. That makes it a great option for breakfast, dinner or a leftover lunch.
How To Make A Sweet Potato And Vegetable Frittata
To make this sweet potato and vegetable frittata, I used a cast-iron skillet. Start by pre-heating the oven to 375 degrees, then slice and dice all of the vegetables. To speed the process, I pre-cooked my sweet potatoes and white potatoes.
Slice both types of potatoes length-wise, then cut into thin slices. Next, slice the onion, green pepper, cherry tomatoes and mushrooms. If you purchase the black olives whole, make sure to slice them. I bought a small can of pre-sliced olives for this recipe. Set the vegetables aside.
In a large bowl, crack 6 eggs and 6 egg whites, then add the salt and pepper. Whisk until well combined.
Heat the oil in a cast-iron skillet over medium heat, then add the onions and green pepper. Sauté those vegetables until browned, then stir in the sliced mushroom and olives. Cook an additional minute, or until brown.
Next, add the white potatoes and sweet potatoes. Carefully toss the vegetables together, trying not to mash the potatoes. Once those are combined, add the spinach. Gently toss everything together until they are combined, then use a spatula to make sure all ingredients are evenly distributed in the skillet. Finally, pour the egg mixture over the vegetables.
Allow the frittata to cook on the stove-top for 1-2 minutes. Once the edges will begin to set-up, it’s time to put it in the oven.
Transfer the skillet to your pre-heated oven, and allow to cook for ~15 minutes, or until the eggs are set but not brown. If, after 15 minutes, the eggs are still bubbling on the top, allow another minute to cook. Don’t walk away from the oven at this point. You don’t want to over-cook your frittata. Once eggs are set, remove from the oven.
Portioning The Frittata
Allow your cooked frittata to sit a few minutes, before cutting it. You can slice it while it is still in the cast-iron skillet, or slide it out of the skillet onto a cutting board. Slice into wedges.
The nutrition information provided is for 4 servings. If you want smaller portions, you can slice it into 8 wedges.
This sweet potato and vegetable frittata makes a delicious dinner or breakfast. And, it tastes great re-heated.
- 6 Large Eggs
- 6 Egg Whites
- 12 Cherry Tomatoes cut length wise
- 1/2 Red Onion sliced
- 1/2 Green Bell Pepper sliced
- 1 cup Baby Spinach
- 1/4 cup Black olives sliced
- 6 ounce white Potato's cooked
- 6 ounce Sweet Potato's cooked
- 1/8 tsp Salt
- 1/8 tsp Ground Black Pepper
- 1 tbsp Olive Oil
- Preheat oven to 375 degrees
- While the oven is pre-heating, prepare your vegetables. I pre-cooked the white potatoes and the sweet potatoes to speed the cooking time. Slice the potatoes in half length wise, then cut into thin slices. Slice the onion, green pepper, cherry tomatoes and mushrooms. If you purchase the black olives whole, make sure to slice them. Set cut vegetables aside.
- Crack 6 eggs and 6 egg whites into a bowl then add the salt and pepper. Whisk until combined.
- Over medium heat, heat oil in a cast-iron skillet. Add onions and green pepper and stir until browned. Stir in the sliced mushroom and olives and let brown about 1 minute. Then, add the white potato and sweet potato and gently toss, trying not to mash the potatoes. Once combined, add the spinach. Stir everything gently and use a spayula to make sure all ingredients are evenly distributed in the skillet.
- Pour the egg mixture over the vegetables, and allow it to cook for 1-2 minutes, or until the egg begins to set.
- Transfer the pan to a preheated oven (375 degree). Let it cook in the oven for ~15 minutes, or until the eggs are set but not brown. If after 15 minutes the eggs are still bubbling on the top, allow another minute to cook. (Don't walk away from the oven at this point.) Once eggs are set remove from the oven.
- Allow to sit a few minutes. Slice frittata in the cast-iron skillet or slide it out of the skillet onto a cutting board. Slice into wedges. The nutrition information provided is for 4 servings. If you want smaller portions, slice it into 8 wedges.
- Recipe Makes: 4 servings
- Serving Size: ¼ frittata
- Pairing Recommendation: Serve with a slice of whole-grain toast or add some sweetness to this dish by serving with a side of fruit.
- Nutrition Facts (per serving): 270 calories, 25 g carbohydrates, 4 g fiber, 17 g protein, 12 g total fat, 3 g saturated fat, 325 mg cholesterol, 360 mg sodium, 6% daily calcium, 15% daily iron, 15% daily potassium
- Meal Planning Servings: 1.5 CHO; 2.5 PRO; 2.5 FAT
DID YOU MAKE THIS RECIPE? Tag @heathermangieri on Instagram and hashtag it #HeatherMangieriNutrition
This recipe was delicious. It takes great re-heated, too.