Roasted Sweet Potato Kale Frittata



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Add this sweet potato kale frittata to your weekly menu for a quick and easy healthy meal that can be whipped up in less than 35 minutes and served for breakfast, lunch or dinner.

Oftentimes I find that people tend to overcomplicate eating healthy thinking that they have to slave away in the kitchen, cooking up elaborate meals each day in order to eat nutritiously.

While I’m certainly a huge advocate of cooking and eating more at home, I’m also a big fan of keeping things simple.

Slices of sweet potato kale frittata on two plates.

Eggs for Dinner

One of my go-to quick and easy meals for busy nights are egg-based because even when the fridge is getting quite bare we usually have a few eggs on hand.

There are a ton of different things you can make with eggs (like easy shakshuka), but we love making frittatas. Not only do they cook up super fast, but you can toss just about any vegetable you want into the mix.

The sweet potato kale frittata I’m sharing today is a fun one! It was actually inspired by this roasted sweet potato and kale salad that I absolutely love.

The combo of red onion, roasted sweet potatoes, dark leafy kale and fresh thyme is delicious and I knew it would taste so good baked into a frittata with creamy goat cheese.

Ingredients to make a sweet potato kale frittata on a table measured out.

Sweet Potato Kale Frittata Ingredients

Here’s what you’ll need for this easy frittata:

  • kale – any type of kale works! Just make sure you wash and de-stem the kale prior to chopping.
  • sweet potatoes – if you want a shortcut you can buy pre-chopped potatoes.
  • red onion and garlic clove – when in doubt, add onion and garlic! I love the savory flavor profile it brings to the dish.
  • eggs – can’t make a frittata without eggs! We often get local eggs, but at the store I look for organic, pasture-raised eggs.
  • fresh thyme – I love adding fresh herbs to egg bakes! If you’re in a pinch, you can also use dried herbs for added flavor.
  • goat cheese – adds a delicious creamy texture, but this can be omitted to make the frittata dairy-free.
  • avocado or oil – just a little bit for roasting the sweet potato.
  • sea salt – to bring the entire dish together!
Sweet potato kale goat cheese frittata in a skillet.

What Pan to Use for a Frittata?

Cast-iron skillets are great for baking frittatas (and lots of other things), but if you don’t have one, you can use any oven-safe skillet. Just note that if you use an oven-safe, stainless steel skillet, you’ll need to add extra oil to grease the pan to prevent sticking.

How to Serve Sweet Potato Kale Frittata

This frittata is delicious served warm, but you can definitely save the leftovers and eat it cold or reheated the next day. I know some folks are weird about cold eggs, but Isaac and I actually loved eating it cold for breakfast the morning after we had it for dinner. The flavors are just so good!

Slice of sweet potato kale frittata on a plate with a fork.

How to Store Leftover Frittata

I love making a frittata in advance or as a meal train recipe. It stores and reheats beautifully! After cooking, allow the frittata to cool. After cooling, add to an airtight container and store in the refrigerator for up to five days.

Slice of sweet potato kale frittata on a plate with a fork.

Serving Suggestions

Serving a frittata with your brunch spread? Here are some pairing suggestions:

Slice of sweet potato kale frittata on a plate with a fork. A bite it taken out.

More Egg Recipes to Try

4.34 from 39 votes

Roasted Sweet Potato Kale Frittata

This sweet potato kale frittata is a quick and easy healthy meal that can be whipped up in less than 35 minutes and served for breakfast, lunch or dinner. 
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4


  • 3 teaspoons avocado or olive oil, divided
  • 1/2 cup red onion, sliced or chopped
  • 1 clove garlic, minced
  • 1 1/2 cups de-stemmed kale, chopped
  • 1 Tablespoon fresh thyme, plus more for topping
  • 8 eggs
  • 1/4 teaspoon sea salt
  • 2 ounces soft goat cheese
  • 2 cups sweet potatoes, chopped into bite-size pieces
  • hot sauce, for topping


  • Preheat oven: Preheat the oven to 375ºF.
  • Roast sweet potatoes: Spread chopped sweet potatoes on a baking sheet with 1 teaspoon of oil. Toss and then roast for about 20 minutes or until tender.
    Roasted sweet potato chunks on a sheet pan.
  • Sauté veggies: In the meantime, melt remaining 2 teaspoons oil in an ovenproof skillet over medium heat. Add the onion and garlic and sauté until tender and golden, 8 to 10 minutes. Add the kale and thyme cook for another minute, until kale has just wilted. Remove from heat and add roasted sweet potatoes once they’re done.
    Sautéed kale and onion in a skillet.
  • Beat eggs: Crack the eggs into a large bowl, add the salt and beat well with a fork.
    Whisking eggs in a large bowl with a fork.
  • Add to skillet: Pour the beaten eggs into the skillet and use the fork to press the vegetables down into the egg mixture so that the eggs cover the veggies completely. Crumble the goat cheese over the top, then place the pan in the oven and bake until the center is set and lightly golden, 10 to 15 minutes.
    Kale frittata in a skillet before being baked.
  • Serve: Cut into wedges and serve warm with a sprinkle of fresh thyme. I also like adding a drizzle of hot sauce on top!
  • Store: Frittata will keep in the fridge for up to 5 days.



Serving: 1/4 of the frittata | Calories: 285kcal | Carbohydrates: 19g | Protein: 15g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Cholesterol: 370mg | Sodium: 338mg | Fiber: 3g | Sugar: 5g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
Keyword: sweet potato frittata
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


  1. 3 stars
    Good flavor and plenty of “filling”. However, the egg to filling ratio was not balanced and the egg mainly served to glue the rest of the ingredients together. I added 1 extra egg (I only had 9) and make it in my 10” Le Creuset skillet. I don’t think the “filling” would have worked in a smaller diameter skillet.

    Sorry there’s no way to upload photo. See my Pinterest photo.

    This could be a good base recipe to experiment with.

    1. So sorry to hear that this recipe didn’t turn out the best for you, Kat. Do you feel as though it needed more veggies or other ingredients to balance out the eggs?

  2. Hey,

    Question: if I were to make this, how long will it keep in the fridge? I live alone so I would l would want to eat it over the span of 4 mornings. Would that work?

    Thanks in advance!

    1. Hey Tracy, yes – that should be just fine! This should last about 5 days in the fridge if stored in an air-tight container. 🙂

  3. 5 stars
    I made this for Easter brunch and it was so good! The fresh thyme really takes it up a notch! The whole family loved it 😋.

    1. Woo!! That makes me so happy to hear, Kristin. Thanks for coming back to leave a review. It means the world to me.

  4. 5 stars
    My son made this for Mother’s Day. So delicious!! Even my “won’t eat sweet potato” husband loved it! My daughter made the baked French toast which was also delish!!

    1. Ah this makes me so happy to hear, Lynn! I’m so glad everyone enjoyed the frittata! Thanks so much for the review. It means the world to me!

  5. 5 stars
    FANTASTIC – just what I needed on a low-energy morning (recovering from illness, dirty dishes in the sink)! Subbed-in items on hand – feta (mixed with eggs, ’cause I hate it browned) & yellow onion, plus a little bacon – delicious! And yer right about the *hot sauce on top (*salsa, for non-Texans [ha-ha!]): adds a perfect zing to an already great dish. ALSO: I love yer site – esp. appreciate jump-to-recipe button & graphics-to-text ratio; and found other yummy-lookin’ recipes I’m ready to try! Thanks so much, Brittany – and best to you & yours.

  6. 5 stars
    This was very good! Made it to a T and wouldn’t change a thing other than maybe a dollop of sour cream or yogurt on the side next time.

    1. Hi Sarah – glad to hear you liked the recipe! You’ll have to let me know how it goes the next time you make it.

  7. 5 stars
    This was great! We had it for dinner. I forgot to get fresh thyme at the store and had to use dried from the pantry and it still worked out! I look forward to making it again with fresh herbs soon.

    1. WOO! I am so happy to hear that you loved this recipe, Sarah. Thank you so much for sharing your review + star rating, I really appreciate at it!

  8. 5 stars
    This popped up on my fb feed and I immediately went to the kitchen and made it☺️! I used spinach since that is what I always have on hand and omitted the dairy and threw in about 1/4 cup df cheese I had on hand. Easy and delicious! Will definitely save this recipe to make again.

  9. 5 stars
    This was delicious! I made it for dinner last night. The flavors were wonderful, and it was a very satisfying meal. Sometimes egg dishes aren’t filling enough to be the main course, but this one was! I will definitely make it again.

    One question: It took about 45 minutes to bake until the egg wasn’t liquid on top, but the recipe said it should only take 10-15. Any idea why that would be? Was I supposed to increase the oven temperature? I used a cast iron skillet.

    1. Hi Shauna – I am so glad you found this recipe and it turned out great for you. I am not sure why it took so long for your egg mixture to cook, a few things might have contributed to it. Did you cook everything it the cast iron prior to adding the eggs? I would recommend baking on the center rack. Everyones oven is different, so maybe upping the temp just a bit might help the eggs cook quicker. Hope that helps. Thank you for your review + star rating, I really appreciate it!

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