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Sweet Potato Frittata

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Are you a breakfast person? I absolutely LOVE any excuse for a big breakfast, whether it’s going out to brunch on weekends or whipping up something extra special on a sleepy, weekday morning. This Sweet Potato Frittata recipe is impressive enough to serve for weekend brunch yet quick enough to throw together on a busy Monday. And if you’re in need of a quick dish, a sweet potato frittata also doubles as dinner. Eggs, sweet potato, spinach and smoked gouda come together for a delicious and healthy skillet meal any time of day.

a slice of sweet potato frittata with a salad

About frittatas

Our sweet potato frittata recipe is loaded with fresh vegetables, eggs and smoked gouda cheese, a savory combination that feels rustic and hearty.

If you happen to be a fan of a classic frittata recipe, you already know how tasty and simple they are. If you’re new to the frittata, know they are an open-omelet-meets-crustless-quiche type of dish. The word “frittata” essentially translates to “fried” or “to fry” in Italian. Frittatas are wonderful because they are versatile and a great way to use up any leftover vegetables or meat!

What is the difference between an omelet and a frittata?  While they may taste similar, there are quite a few differences between them and it all boils down to how they are prepared.

  • A frittata recipe calls for veggies and other ingredients mixed into the eggs in the pan while an omelet is eggs folded over ingredients in the center. 
  • A frittata starts out with the egg mixture frying in the skillet and is later transferred to the oven to finish cooking.
  • An omelet is made to serve just one, while a frittata usually serves several people. 

sweet potato frittata in a cast iron skillet

How to make a Sweet Potato Frittata

The main ingredients you’ll need for this sweet potato frittata recipe are:

  • sweet potato
  • onion
  • red bell pepper
  • baby spinach
  • eggs (lots of them!)
  • sour cream 
  • smoked gouda cheese

Step 1

Preheat the oven to 450°F and prep your sweet potato by peeling and cutting it into 1/2-inch cubes. Heat olive oil in a skillet over medium heat.  

Step 2

Cook the sweet potato cubes, onion, red bell pepper, salt and pepper together in the skillet, stirring frequently until the sweet potato is soft (7-8 minutes). Add the spinach and cook until it is just wilted. Remove the pan from the heat. Our sweet potato frittata calls for these specific vegetables but if you’re subbing out anything, it’s important to note that cooked vegetables always work best in a frittata! 


Step 3

Whisk the eggs, sour cream and half of the cheese together in a medium-sized bowl. Add the thyme and red pepper flakes. 

Step 4

Pour the egg mixture into the skillet and continue cooking on the stovetop over medium heat for about 2-3 minutes. While the sweet potato frittata cooks, scrape the bottom and stir the eggs until some lumps form. 

a slice of sweet potato frittata


Step 5

Sprinkle the remaining half of the cheese over the top and transfer the skillet to the oven. Cook the sweet potato frittata for about 6-8 minutes. Remove the frittata from the oven let it sit for 5 minutes to continue cooking. How do you know when a frittata is done? The top will slightly puff up and turn light brown.

Recipe Notes

Can you reheat a frittata? Yes, definitely! Frittatas can be served hot, cold or at room temperature. But if you want to reheat the sweet potato frittata, place it in the oven at 300°F for a few minutes until it’s heated through. 

How long does a frittata last? This sweet potato frittata can be stored tightly covered in plastic wrap in the refrigerator for up to five days. In the freezer, it will last for up to three months. 

close up shot of a sweet potato frittata

I hope you enjoy this sweet potato frittata recipe! It’s the perfect hearty and savory dish that is both healthy and quick to assemble, and this version has a comfort food feel to it that just feels right this time of year. 


  • Spice up your life with this homemade Sriracha Fry Sauce. A delicious sauce for dipping, topping or spreading. It is dangerously addictive, just warning you. 
  • Our Dungeness Crab Cakes recipe is deliciously crispy yet without all the grease since they’re baked. Succulent, juicy Dungeness crab meat, herbs and seasoning, all coated in Panko crumbs. If you love crab, this one’s a must!
  • This recipe for Chicken with Artichokes and Olives is warm and comforting on a chilly day. Served in a tangy, lemon-y broth, it’s a savory chicken dish that goes great with rice or a loaf of freshly-baked bread. 


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a slice of sweet potato frittata

Sweet Potato Frittata

Rustic and healthy Sweet Potato Frittata. This savory, dish is filled with fresh veggies, eggs and smoked gouda cheese. If you want to reduce the fat and calories you can switch out the sour cream for Greek yogurt.
5 from 6 votes
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Prep Time: 20 minutes
Cook Time: 16 minutes
Total Time: 36 minutes
Servings: 10 Servings
Calories: 232kcal
Author: Pat Nyswonger


  • 1 small sweet potato about 6-8 oz.
  • 2 tablespoons olive oil
  • 1/2 onion chopped
  • 1 red bell pepper diced
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 oz. pkg. baby spinach
  • 8 eggs
  • 1/2 cup sour cream
  • 8 oz. smoked gouda cheese shredded (divided)
  • 2 tablespoons fresh thyme leaves
  • Pinch red pepper flakes


  • Pre-heat the oven to 450°F
  • Peel the sweet potato and cut into 1/2 inch cubes. 
  • Set a 10-inch ovenproof skillet over medium heat and add the olive oil. Toss in the sweet potato cubes along with the onion, red bell pepper, salt, and pepper. Cook stirring frequently until the sweet potato is soft, about 7 to 8 minutes.
  • Add the spinach and cook until it gets wilted then remove the pan from the heat. 
  • In a medium bowl, whisk the eggs, sour cream, 1/2 of the cheese, the thyme and red pepper flakes.
  • Pour the egg mixture into the skillet and return the skillet to the stove over medium heat. cook for about 2-3 minutes scraping the bottom and stirring until you see the eggs start to form some lumps but they should still be very wet. 
  • Sprinkle the remaining half of the cheese over the top and place the skillet in the oven. Cook for about 6 to 8 minutes until the surface is slightly puffy and turns light brown. 
  • Remove from the oven and let it sit for 5 minutes. While it cools, the residual heat will continue to cook the frittata.


  1. A baked and cooled frittata can be stored tightly covered in plastic wrap in the refrigerator for up to 5 days.
  2. This frittata can be served cold, room temperature or reheated in a 300°F oven until heated through.
  3. You can freeze this frittata for up to 3-months. Thaw in the fridge overnight before reheating. 


Serving: 1Slice | Calories: 232kcal | Carbohydrates: 7g | Protein: 13g | Fat: 17g | Saturated Fat: 8g | Polyunsaturated Fat: 8g | Cholesterol: 208mg | Sodium: 481mg | Fiber: 1g | Sugar: 3g

Dahn Boquist

Dahn is a retired nurse, recipe creator, home cook, baker, and self-proclaimed foodie. She loves creating in the kitchen and cooking for family and friends. She lives in Washington State with her husband and dog. When she isn't cooking or baking, you can usually find her spending time with her grandchildren or exploring the beautiful Pacific Northwest.

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Recipe Rating


Monday 11th of November 2019

yes, yes, yes I am a morning person and love a good breakfast :-)) Your frittata looks spectacular!

Dahn Boquist

Tuesday 12th of November 2019

Thanks Angie, breakfast is such a satisfying meal :)

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