I remember the first time I made this Roasted Sweet Potato Kale Frittata Feta Recipe — I was juggling a busy week and needed something satisfying yet simple. After roasting sweet potatoes and wilting kale, the aroma of fresh thyme and garlic filled my kitchen and made me so eager to dig in!
This hearty egg bake has become a go-to for me on mornings when I want a wholesome meal that’s warm, comforting, and packed with flavor. It’s versatile enough for breakfast, lunch, or dinner, and feels like a cozy hug in every bite. Trust me, once you try it, you’ll love how easy and delicious it turns out!
Ingredients
Here’s what you’ll need to make this delicious frittata (serves about 4–6 people):
- 3 teaspoons avocado oil or olive oil, divided – helps roast the sweet potatoes evenly and sauté the veggies without sticking.
- 2 cups sweet potatoes, peeled and chopped into small cubes – roasting brings out their natural sweetness and creates a tender texture. Cut evenly for consistent cooking.
- 1/2 cup red onion, thinly sliced or chopped – adds a slightly sweet and savory depth once sautéed.
- 1 clove garlic, minced – fresh garlic gives the best flavor; avoid jarred garlic if possible.
- 1 1/2 cups kale, stems removed and chopped – hearty green that holds its texture well. Don’t use frozen kale, as it releases too much moisture.
- 1 tablespoon fresh thyme (plus extra for garnish) – fresh herbs make a big difference in flavor compared to dried.
- 8 large eggs – the base of the frittata; use room temperature eggs for a fluffier texture.
- 1/4 teaspoon sea salt – enhances all the natural flavors.
- 2 ounces soft goat cheese – adds creamy tanginess; crumble it fresh for better texture.
- Hot sauce (optional, for serving) – adds a nice kick if you enjoy spice.
Note: This recipe makes approximately 4–6 servings depending on slice size.
Variations
- You can easily customize this Roasted Sweet Potato Kale Frittata to fit your taste or dietary needs.
- For a dairy-free version, simply skip the goat cheese or use a plant-based alternative. The frittata will still be flavorful thanks to the roasted vegetables and herbs.
- If you want extra protein, add cooked turkey bacon or shredded chicken before baking. It makes the dish even more filling.
- You can swap kale with spinach or Swiss chard if you prefer a milder leafy green. Just make sure to sauté and remove excess moisture first.
- For more flavor, try adding red pepper flakes, smoked paprika, or even a sprinkle of feta instead of goat cheese.
Cooking Time
• Prep Time: 10 minutes
• Cooking Time: 25 minutes
• Total Time: 35 minutes
Equipment You Need
• Baking sheet – for roasting the sweet potatoes evenly.
• Oven-safe skillet – allows you to cook on the stovetop and finish in the oven.
• Mixing bowl – for whisking the eggs smoothly.
• Whisk or fork – helps incorporate air into the eggs for fluffiness.
• Knife and cutting board – for prepping vegetables efficiently.
How to Make Roasted Sweet Potato Kale Frittata Recipe?
This Roasted Sweet Potato Kale Frittata comes together in simple steps. Each stage builds flavor and texture, resulting in a perfectly balanced dish.
Preheat and Roast the Sweet Potatoes
Start by preheating your oven to 375°F (190°C). Toss the sweet potato cubes with one teaspoon of oil and spread them evenly on a baking sheet. Roast for about 20 minutes until tender and lightly golden around the edges.
Sauté the Aromatics and Kale
While the sweet potatoes roast, heat the remaining oil in an oven-safe skillet over medium heat. Add the red onion and garlic, cooking until fragrant and softened. Stir in the chopped kale and thyme, cooking just until the kale wilts.
Whisk the Eggs
In a mixing bowl, crack the eggs and add the sea salt. Whisk well until fully combined and slightly frothy. This step ensures a light and fluffy texture after baking.
Combine Everything
Add the roasted sweet potatoes into the skillet with the sautéed vegetables. Pour the egg mixture evenly over the top, making sure it spreads into all corners. Crumble goat cheese evenly across the surface.
Bake Until Set
Transfer the skillet to the oven and bake for 10–15 minutes. The frittata is done when the center is set and the top looks lightly golden. Allow it to cool slightly before slicing.
Additional Tips for Making this Recipe Better
After making this recipe several times, here are a few tips I’ve learned:
• I always cut my sweet potatoes into small, equal cubes so they roast evenly and cook faster.
• I prefer using a cast-iron skillet because it gives the edges a slightly crisp texture that I love.
• I make sure not to overbake the frittata. I remove it once the center is just set to keep it moist.
• I sometimes add a pinch of black pepper or chili flakes for extra warmth and depth.
• Letting the frittata rest for 5 minutes before slicing helps it hold its shape better.
How to Serve Roasted Sweet Potato Kale Frittata Recipe?
This frittata tastes wonderful served warm, but it’s also delicious at room temperature. I love plating it on a large serving board and sprinkling fresh thyme on top for a pop of green.
You can pair it with a simple side salad dressed in lemon vinaigrette for a light lunch. For breakfast or brunch, serve it with toast, avocado slices, or fresh fruit.
If hosting guests, cut it into neat wedges and drizzle a bit of hot sauce or add extra goat cheese crumbles on top for a beautiful presentation.
Nutritional Information
Here’s a general nutritional breakdown per serving:
• Calories: Approximately 285 kcal
• Protein: Around 15g
• Carbohydrates: About 19g
• Fat: Around 14g
Make Ahead and Storage
Refrigerating
Allow the frittata to cool completely before storing. Place slices in an airtight container and refrigerate for up to 4–5 days.
Freezing
Wrap individual slices tightly in foil or plastic wrap and place them in a freezer-safe bag. They can be frozen for up to 2–3 months.
Reheating
Reheat slices in the microwave for convenience or warm them in the oven at low temperature. I sometimes reheat in a skillet to crisp the edges again.
Why You’ll Love This Recipe?
This Roasted Sweet Potato Kale Frittata is one of those recipes you’ll keep coming back to.
• Easy to Make – Simple ingredients and minimal prep make it perfect for busy mornings or quick dinners.
• Nutritious and Balanced – It’s packed with vegetables, protein-rich eggs, and wholesome carbs.
• Versatile – You can enjoy it for breakfast, brunch, lunch, or dinner without getting bored.
• Customizable – Swap greens, cheeses, or add proteins to match your preference.
• Great for Meal Prep – It stores beautifully and tastes just as good the next day.