Sweet Potato Frittata with Spinach and Feta

This Sweet Potato Frittata with Spinach and Feta makes a crazy tasty breakfast, brunch, or brinner! I find this feisty vegetarian frittata is much easier to make than an omelette or quiche but has all the amazing flavor!

Sweet Potato Spinach Feta Frittata

I recently had a staring contest with a sweet potato.

It wasn’t my proudest moment, but it resulted in one of my yummiest.

All week I’ve been remaking my favorite recipes from the blog and I was just about to fall into a repeat of one of my favorites when I decided it was time to be spontaneous.

My first thought after forgoing the stuffing of the sweet potato and giving it a good stare-down, was to make a quiche.

I love me some quiche but [A] I already have a bazillion and one quiche recipes on this blog and [B] many of my friends and family members have epic gluten intolerance.

No quiche. Frittata to the rescue!

Sweet Potato Frittata with Spinach and Feta

Sweet Potato Frittata with Spinach and Feta

My favorite thing about frittatas is the fact that they have all the flavor of a fluffy veggie omelette but without the treacherous flip.

If you’ve ever attempted to fold an omelette only to have the contents spill all over your skillet or stove top, turning itself into accidental scrambled eggs, then you know my pain.

Fritattas are much easier and come with the added bonus of leftovers

They also come in handy when you need to feed 4+ people and don’t feel like shaking it in front of the stove all morning.

But most of all, I love the leftovers.

I adore having the next morning’s breakfast baked and ready to go. It makes getting up at the buttcrack of dawn far less traumatic, haha!

Sweet Potato Frittata with Spinach and Feta
5 from 6 votes

Sweet Potato Frittata with Spinach and Feta

This Sweet Potato Frittata with Spinach and Feta makes a crazy tasty breakfast, brunch, or brinner! I find this feisty vegetarian frittata is much easier to make than an omelette or quiche but has all the amazing flavor!

Course Breakfast
Cuisine American
Keyword Sweet Potato Frittata
Prep Time 10 minutes
Cook Time 28 minutes
Total Time 38 minutes
Servings 8 servings
Calories 175 kcal
Author Jenn Laughlin – Peas and Crayons


  • 4 cups grated sweet potato
  • 2.5 oz baby spinach plus extra for topping
  • 1.5 cups diced onion
  • 8 large eggs
  • 1/2-3/4 cup milk (cow, coconut, half and half, it all works!)
  • 1 TBSP extra virgin olive oil
  • 3 cloves garlic, minced
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1/4-1/2 tsp salt
  • 1/8-1/4 tsp garlic powder
  • a few cranks of black pepper
  • 3-4 TBSP goat cheese or feta plus additional for topping
  • garnish with fresh basil, red pepper flakes, and crumbled feta


  1. Pre-heat your oven to 425 degrees F.
  2. Peel and coarsely grate one large sweet potato [I used a one pound spud] to yield 3-4 cups of shredded sweet potato and dice your onion. Feel free to chop or tear the spinach into smaller pieces, but to save time/effort you can toss that goreousness in just as it is.
  3. If you feel like channeling your inner food artist, save a bit of raw baby spinach and grated sweet potato to top the final product with before popping it in the oven.
  4. On the stove top, heat a 10-inch cast iron skillet with a tablespoon of oil and saute the sweet potato, onion, and spinach until tender, adding your minced garlic towards the end to prevent burning.
  5. Season the veggies with salt, pepper, garlic powder, nutmeg and allspice as you saute. Whisk your eggs with the milk and then add your cheese. Pour over the freshly sauteed veggies and, if desired, sprinkle a little extra veg/cheese on top.
  6. Pop the entire skillet in the oven for 15 min at 425.
  7. Once the frittata is fluffy, remove from oven and allow to cool. Garnish with anything you’d like! I added red pepper flakes feta, and chopped basil.
  8. Tomatoes and even salsa or sliced avocado make a fabulous topping as well. Poke around in your fridge and go nuts!

Recipe Notes

Nutrition Facts below are estimated using an online recipe nutrition calculator. Adjust as needed  based on extras and swaps and enjoy!

Nutrition Facts
Sweet Potato Frittata with Spinach and Feta
Amount Per Serving
Calories 175 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 3g19%
Cholesterol 170mg57%
Sodium 258mg11%
Potassium 405mg12%
Carbohydrates 18g6%
Fiber 3g13%
Sugar 5g6%
Protein 9g18%
Vitamin A 10559IU211%
Vitamin C 7mg8%
Calcium 112mg11%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

special diets and swaps

If your fridge contents are lacking, worry not!

Grab feta, cheddar, goat cheese or even gouda for your cheese options. Whatever you have on hand should work! You can also use kale instead of spinach for a nutritious swap.

For the milk in the recipe I used almond milk but coconut milk, half and half, or just regular milk will sub fabulously. Using dairy vs non-dairy milk will typically fluff the eggs a litte more but both make a wonderful addition to the frittata!

Sweet Potato Frittata

In case you spotted the variation in the photos, I’ll let you in on the chaos.

Recipe testing round #1 was spent pressing the shredded sweet potato into a crust of sorts. This works gloriously with white potatoes but sweet potatoes never get quite as crispy or crust-like, it just kind of turned to mush. Then there was also the fact that all that gorgeous orange potato was hiding at the bottom of the quiche which, I’ll admit, totally bummed me out.

Round #2 called for swirling the sweet potato in with the spinach and topping with an extra sprinkle of both at the end. This way not only do we get a preview of what we’re about to dive into, it’s also really flipping pretty. I wasn’t joking when I said my plate is my canvas.

When it comes to prepping my eggs I like to evoke my inner Jackson Pollock.

When it comes to eating them? I channel cookie monster.


so… how was it?!

Delicious! This sweet potato frittata was fan-frittata-tastic!

I promise never to say that again if you promise to forgive me for attempting it.

Testing two rounds of this flavorful dish rocked, plain and simple.

I especially love that, unlike a quiche, it’s a one-pot wonder of sorts. Nearly everything is done in the skillet! Hello convenience!

It makes for tasty leftovers (simply reheat in the microwave or oven!) and, if you’re easily bored of eating dishes on repeat, the fluffy eggs can be topped with a slice of cheese (and even sausage, bacon, ham… whatever!) and slapped bagel, english muffin, or sandwiched between your favorite toast for a breakfast sandwich the next morning.

Because seriously, who wouldn’t want to wake up to that?!

If you get a chance to try this tasty Sweet Potato Frittata with Spinach and Feta, let me know! Leave some love in the comment form below or tag your photos with @peasandcrayons on Instagram so I can happy dance over your creation!

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Recipe Rating


  • Greg

    5 stars
    Came out great! A couple changes: Added some chopped ham to the mixture. Julienned the onions instead of diced to join w the shredded sweet potatoes better. Put a few spoons of pesto on the top bf placing in the oven.

  • Lisa McDonald

    5 stars
    Delicious, flavorful and loved the flavor of sweet potatoes

  • Jane Saunders

    5 stars
    I definitely like the idea of having this for breakfast, but I’d have to make double to ensure leftovers 🙂 I think my kids would be happy to find a slice in their lunchbox too. Shredding the sweet potato is a great way to sneak a little into diets too.

    • It’s for sure worth doubling – the leftovers ROCK! Thank you Jane!

  • Britni

    5 stars
    Ooh I’ve even thought about shredding sweet potatoes, I love this idea. Yum!

    • They cook so much faster this way too – love it and the healthy burst of color and vitamins it adds! Thanks Britni!

  • Tayler Ross

    5 stars
    This is the perfect brunch recipe! It looks delicious!

  • Anonymous

    5 stars
    Had no spinich– broccoli was yummy with this recipe!!

  • I’m a huge fan of veggie quiches and fritattas in the summer time. It’s a great way to useup leftover veggies, but I never thought to added shredded sweet potato. I think that needs to change. I kinda want to added shredded sweet potato to everything now because that’s normal.

  • Oh my, yum. I’ve never thought of grating sweet potato. That’s gotta happen.

  • Looks delicious!

    Jenn, I’ve been out of the blog-world loop for awhile, but I wanted to comment and say congrats on your chickpea and recipes look awesome as usual!

  • There’s nothing better in life then brunch : )

  • This looks absolutely delicious! I love the spinach+sweet potato+goat cheese combo. Yum!

  • I love sweet potatoes so I am surprised that I’ve never shredded them and thrown them into scrambled eggs or frittata myself. Yum, what a great breakfast or lunch that you can prepare ahead of time. 🙂

  • This looks so good. Every time I see frittatas or omelets I WISH that I liked eggs. I’ve even ordered a frittata at a restaurant before thinking that the egg taste wouldn’t be noticeable among the bacon, cheese, peppers, and potatoes – wrong. I just DON’T like eggs. But if I did, I think I’d really like this recipe because everything else looks delicious!!

    • No worries! Eggs are totally one of those foods you either love or avoid – Luckily I have ooooodles of egg-free breakfast recipes! I couldn’t eat them for the first 5 or 6 months of pregnancy!

  • I always roast my sweet potato or squash/pumpkin before adding it to my frittatas but I’m definitely trying this!

  • Christine | Mindful Juggling

    Hey Jenn, can you make a fritatta in a regular pan? I don’t have one of them fancy cast iron thingies.

    • Lol I NEED those darn cast iron thingies for my low iron levels but you can totally make the frittata in your normal pan! Some cheaper pans tend to warp at high temps in the oven [I had one that did years ago] but if its a quality pan or stainless steel you should be good to go! A baking dish also works, like one you would use for a lasagna or pan or brownies! <3

  • Nom Nom Nom indeed!!! This looks great, I’ve just bookmarked it.

  • this looks super easy, I will be adding this to my pile of recipes to try.
    Thanks! (btw new follower :D)

  • Frittatas are one of my favourites too – such a great fridge-clearer! I love this version – so colourful! And I bet it’s delicious 🙂

  • Yay…awesome!! This looks like a delicious recipe to try out sweet potato on!! I’m dying to love it! This looks like it may make that dream possible 🙂

  • I never guesses the sweet potato in this! Can’t wait to try it. Farm fresh eggs from the farmers market coming tomorrow. Pinning awasy. 🙂 Woot!

  • Such a great idea!!! Looks amazing!

  • I absolutely love frittatas, but I’ve never tried making one with my absolute favorite veggie…. sweet potato! Love this and I will definitely be giving it a try!

  • Gluten free friend here =) Love this so much!!!

  • all the colors!! god i love feta. happy friday pretty!

  • Oh my, that’s so going on my grocery list for next week. Does it taste good when cold as well or do you always reheat it? I just would love to bring this pretty thing to work for lunchtime!

    • Yay!!! I’ll add reheating instructions to the post! Def reheat it when you get to work… Cold eggs kind of freak me out!

    • Thank you! I bought eggs and spinach today and will make the frittata tomorrow. Still, I don’t think that it will be good for 5-6 days – so do you think freezing some of it and reheating later would work out?

    • The rule of thumb for food safety is four days. I’d freeze a slice it two in n airtight container or freezer-safe baggie

    • Oh typos… Haha pretend you didn’t see that 🙂

    • Hahaha, done. Thanks a lot!

  • Can you overnight me a piece?! I LOVE frittatas.

  • Fritatta for the win!! This looks amazing and attempt #1 is usually how we make our quiche (since I am also one of those with epic gluten intolerances!).

    Thanks for sharing 🙂

  • I guarantee you that I will be making this next week. I love a good frittata, but I’ve never put sweet potato in there. Done and done!

  • Yum, yum, yum…this looks SO good!! I really want to try making a frittata, and one with sweet potatoes sounds right up my alley.

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