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.
How to Make a Sweet Potato Crust
When I first developed this recipe, I had it in my mind that shredding the sweet potatoes and adding olive oil to the pan would result in a hash-like crust. That didn’t happen, but the end result was so good I didn’t care.
I start by adding shredded sweet potatoes to a baking dish, covering it with foil, and baking it to soften them up. Afterwards, I press the sweet potatoes down to form a crust, and press it up around the edges of the dish.
After the onions are caramelized, it’s as simple as beating some eggs with seasonings, fresh spinach, and parmesan cheese. Layer the egg mixture, caramelized onions, and optional parmesan cheese on top, and bake covered for 30 minutes, and uncovered for another 15 minutes to lightly brown the top.
How to Make a Sweet Potato Frittata
Tips for Making the Best Healthy Frittata
- Make it Gluten Free: This recipe contains only naturally gluten free ingredients, and is a great alternative to crusts made from flour.
- Make it Paleo/Whole30: The caramelized onions add so much flavor to this dish, there is no need to add parmesan. Omit the cheese and you have a Whole30 compliant meal!
- Make it your Own: This sweet potato frittata can be filled with a variety of vegetables. I used spinach and caramelized onions in this dish because they were what I had on hand! Use whatever it is that you have in your fridge that you enjoy in your eggs – red peppers, broccoli, and mushrooms would all be wonderful.
Sweet Potato Frittata
Sweet Potato Crust
- 1 teaspoon olive oil
- 1 large sweet potato
- sea salt and freshly ground pepper to taste
- 2 teaspoons olive oil
- 1 onion
- sea salt to taste
- 8 eggs
- 1/2 cup spinach frozen, or use 4 cups fresh
- 1/3 cup parmesan cheese shaved or grated, omit if necessary
- 1/2 teaspoon Italian seasoning
- 1/4 teaspoon sea salt
- freshly ground black pepper to taste
- Preheat oven to 425ºf.
- Shred the sweet potatoes (peeling the sweet potato first is optional). I do this in my food processor, and it takes seconds.
- Coat the bottom of a baking dish with 1 teaspoon olive oil.
- Add the sweet potatoes, and lightly season with sea salt and black pepper.
- Cover tightly with foil, and bake for 30 minutes.
- While the sweet potatoes are baking, thinly slice the onion, and add it to a frying pan with 2 teaspoons of olive oil. Cook over medium low heat, stirring occasionally, until the onions have softened. Season with sea salt. If they seem dry, rather than adding more oil, add a few tablespoons of water. Set aside when the onions are very soft and caramelized.
- Beat the eggs, and mix in thawed spinach (or chopped fresh spinach), parmesan, and spices.
- When the sweet potatoes have finished cooking, remove the baking dish, and let cool for 5 or 10 minutes.
- After it's cooled down a bit, loosen the foil. Use a dish towel to protect your hand from the heat, and compress the sweet potatoes to form a crust. I allowed mine to cool for a bit longer so that I could form the crust up the sides of my baking dish as well, and make the crust more uniform across the bottom-- hard to do when it's very hot!
- Once the crust has been formed, add the egg mixture. Top the egg mixture with caramelized onions.
- Cover the dish tightly with foil, and bake at 425ºf for another 20 minutes.
- Remove the foil, and lower the oven temperature to 320ºf. Bake for another 10-15 minutes, depending on your oven, until the eggs are firm in the center.
- Sprinkle with extra parmesan.
Other Healthy Egg Breakfasts:
- Healthy Breakfast Quinoa and Broccoli Egg Muffins, by iFOODreal
- Sweet Potato and Mozzarella Skillet, by Averie Cooks
- Baked Eggs in Potato Skins, by Food Doodles
- Eggs Baked in Portobello Mushrooms, by Healthy Recipes
- Breakfast Egg Tacos, by Sunkissed Kitchen