Start your week off right with this incredible Mediterranean Sweet Potato Frittata! Packed with delicious Mediterranean flavors, tons of vegetables like roasted sweet potatoes, zucchini, and kale, plus savory feta cheese, this frittata is perfect for meal prepping healthy breakfasts to have on hand all week. I absolutely love making frittatas for meal prep, and this Mediterranean Sweet Potato Frittata is a current favorite – it’s filling, nutritious, and bursting with flavor. It’s a fantastic recipe to bake up on a weekend, like this lovely Saturday, May 3rd!
Why You’ll Love This Mediterranean Sweet Potato Frittata
- Perfect for Meal Prep: Bake once, eat healthy breakfasts or lunches all week!
- Healthy and Nourishing: Loaded with vegetables like sweet potato, zucchini, and kale, plus protein from eggs and feta.
- Mediterranean Flavors: Features classic Med ingredients like feta, oregano, garlic, roasted peppers, and sun-dried tomatoes.
- Flavor & Texture Packed: Combines tender roasted sweet potatoes, sautéed veggies, creamy eggs, and salty feta.
- Easy to Make: Simple roasting, sautéing, and baking steps.
Ingredients for Mediterranean Sweet Potato Frittata
Here’s what you’ll need to create this flavorful and healthy frittata. The full list with measurements is in the recipe card below.
Vegetables & Base
- Medium sweet potato, peeled and cubed (Vegetable)
- Olive oil, divided (Oil)
- Small/medium zucchini, cut into chunks (Vegetable)
- Garlic clove, minced (Aromatic)
- Chopped kale (Greens)
- Jarred roasted red peppers, drained and chopped (Vegetable)
- Jarred, oil-packed sun-dried tomatoes, finely chopped (Vegetable)
Egg Mixture & Cheese
- Large eggs (Binder/Protein)
- Egg whites (Protein)
- Dried oregano (Herb)
- Salt (Seasoning) (Added for sweet potatoes based on instructions)
- Pepper (Spice)
- Crumbled feta cheese, divided (Dairy)
Garnish (Optional)
- Fresh oregano
- Extra crumbled feta
(Note: the full ingredients list, including measurements, is provided in the recipe card below.)
Variations
I love the specific blend of flavors in this Mediterranean Sweet Potato Frittata, but feel free to customize:
- Different Cheese: Substitute goat cheese for feta, or add some shredded mozzarella or Parmesan along with the feta.
- Add Onion: Sauté chopped yellow or red onion along with the zucchini and garlic.
- Different Greens: Use chopped spinach instead of kale (it will wilt faster).
- Add Olives: Mix in some chopped Kalamata or green olives.
- Make it Spicy: Add a pinch of red pepper flakes when sautéing the garlic.
- Add Meat: Stir in some cooked, crumbled sausage (like chicken or turkey sausage) or bacon bits along with the vegetables.
How to Make Mediterranean Sweet Potato Frittata
Making this healthy and delicious Mediterranean Sweet Potato Frittata involves a few easy steps:
Roast the Sweet Potatoes
- First, I preheat my oven to 400°F (200°C). I line a rimmed baking sheet with parchment paper.
- I add the cubed sweet potatoes to the baking sheet and drizzle them with 2 teaspoons of the olive oil.
- I season generously with a pinch of salt and pepper and toss to coat evenly.
- I roast for 20 minutes, or until the sweet potatoes are tender when pierced with a fork and slightly golden around the edges.
- Once roasted, I lower the oven temperature to 375°F (190°C) for baking the frittata.
Sauté Other Veggies
- In the meantime, while the sweet potatoes roast, I heat the remaining olive oil (about 2 teaspoons) and the minced garlic in a large skillet over medium heat.
- I sauté for a minute or so, just until the garlic is fragrant.
- I add the chunked zucchini and sauté for 3-4 minutes, stirring frequently, until it starts to soften.
- Then, I add the chopped kale and sauté for another minute or two, just until the kale wilts down.
- I remove the skillet from the heat and set it aside to cool slightly.
Mix the Egg Base
- In a medium mixing bowl, I add the large eggs and the egg whites.
- I add the dried oregano and a couple of good pinches of salt and pepper.
- I whisk everything together until well combined.
- To the egg mixture, I add the chopped roasted red peppers, the finely chopped sun-dried tomatoes, most of the crumbled feta (reserving about ⅓ cup for topping), the roasted sweet potato cubes (once slightly cooled), and the slightly cooled sautéed zucchini and kale mixture.
- I stir gently to combine all the delicious fillings with the egg mixture.
Assemble and Bake
- I spray a 10-inch round baking dish (a pie plate or oven-safe skillet works well) with nonstick spray.
- I pour the entire egg and vegetable mixture into the prepared baking dish.
- I sprinkle the remaining ⅓ cup of crumbled feta cheese evenly over the top.
- I bake the Mediterranean Sweet Potato Frittata for 30-35 minutes. It’s ready when it’s puffed up, golden brown around the edges, and the center is fully set (doesn’t jiggle excessively when gently shaken).
Cool and Serve
- Cool slightly
- Garnish and serve!
Tips and Tricks for the BEST Frittata
Here are my secrets for making a perfect Mediterranean Sweet Potato Frittata:
- Roast Sweet Potatoes First: This develops their flavor and ensures they are tender in the finished frittata.
- Don’t Overcook Sautéed Veggies: Sauté the zucchini just until tender-crisp; it will cook further in the oven. Wilt the kale quickly.
- Room Temperature Eggs (Optional but helpful): Can sometimes help the frittata puff up more evenly.
- Don’t Overbake: Bake just until the center is set. Overbaking can make eggs rubbery. A slight wobble is okay as it will continue to cook from residual heat.
- Rest Before Slicing: Let the frittata rest for 5-10 minutes after removing it from the oven. This helps it set fully and makes slicing easier.
How to Serve
This Mediterranean Sweet Potato Frittata is fantastic served warm or at room temperature! Enjoy it:
- For Breakfast/Brunch: A perfect savory centerpiece for a weekend brunch or a healthy weekday breakfast (great for meal prep!).
- As a Light Lunch or Dinner: Serve a wedge with a simple green salad or a cup of soup.
- Packed for Lunch: Cold slices make a great protein-packed lunchbox addition.
Garnish slices with extra crumbled feta and fresh oregano leaves just before serving.
Make Ahead and Storage
This frittata is ideal for making ahead!
- Make Ahead: Bake the frittata completely, let it cool, then cover and refrigerate.
- Storage: Store leftover frittata, covered tightly, in the refrigerator for up to 4 days.
- Reheating: Enjoy cold, at room temperature, or reheat individual slices gently in the microwave, oven, or even an air fryer until warmed through.
FAQs about Mediterranean Sweet Potato Frittata
- Can I use different vegetables?
- Absolutely! Substitute or add other Mediterranean vegetables like chopped bell peppers, mushrooms, artichoke hearts, or spinach. Ensure any watery vegetables are sautéed first.
- Can I use a different cheese?
- Yes! Goat cheese would be a delicious substitute for feta. You could also add some shredded mozzarella or Parmesan to the egg mixture.
- Can I make this without the crust (like a crustless quiche)?
- This recipe is crustless – it’s a frittata baked in a dish! Perfect as is.
Enjoy this healthy, flavorful, and incredibly satisfying Mediterranean Sweet Potato Frittata! It’s a fantastic meal prep solution or brunch star.
Print
Mediterranean Sweet Potato Frittata
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Total Time: 1 hour 10 minutes
- Yield: 4 1x
- Category: Breakfast, Brunch, Main Course, Meal Prep
- Cuisine: Mediterranean, American
Description
This frittata is filled with Mediterranean flavors, lots of vegetables, and roasted sweet potatoes! It features sautéed zucchini and kale, roasted red peppers, sun-dried tomatoes, and feta cheese baked into fluffy eggs. A perfect recipe to make for meal prep to have healthy breakfasts on hand all week!
Ingredients
For the Roasted Sweet Potatoes:
- 1 medium sweet potato, peeled and cubed (approx. 1/2 to 3/4 inch cubes)
- 2 teaspoons olive oil
- Salt and pepper, to taste
For the Sautéed Vegetables:
- 2 teaspoons olive oil (remaining from 4 tsp total)
- 1 small/medium zucchini, cut into chunks
- 1 clove garlic, minced
- 2 cups chopped fresh kale
For the Egg Mixture & Assembly:
- 6 large eggs
- 1 1/3 cups liquid egg whites
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt (plus more to taste)
- 1/4 teaspoon black pepper (plus more to taste)
- 1/3 cup jarred roasted red peppers, drained and chopped
- 3 tablespoons jarred, oil-packed sun-dried tomatoes, drained and finely chopped
- 1/3 cup crumbled feta cheese, divided
- Nonstick cooking spray
Optional Garnish:
- Fresh oregano leaves
- Extra crumbled feta cheese
Instructions
-
Roast Sweet Potatoes:
- Preheat oven to 400°F (200°C). Line a rimmed baking sheet with parchment paper.
- Add the cubed sweet potatoes to the baking sheet. Drizzle with 2 teaspoons of olive oil and season with a pinch of salt and pepper. Toss to coat evenly.
- Spread the sweet potatoes in a single layer. Roast for 20 minutes, or until tender when pierced with a fork and slightly golden.
- Once cooked, remove from oven and lower the oven temperature to 375°F (190°C).
-
Prepare Baking Dish: Spray a 10-inch round baking dish (or oven-safe skillet) with nonstick cooking spray. Set aside.
-
Sauté Vegetables: While the sweet potatoes roast, heat the remaining 2 teaspoons of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute, or until fragrant. Add the zucchini chunks and sauté for 3-4 minutes, stirring frequently, until slightly softened. Add the chopped kale and sauté for another 1-2 minutes, or until the kale is wilted. Remove from heat and set aside to cool slightly.
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Prepare Egg Mixture: In a medium mixing bowl, whisk together the large eggs, egg whites, dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon pepper until well combined.
-
Combine Filling: To the egg mixture, add the chopped roasted red peppers, chopped sun-dried tomatoes, two-thirds of the crumbled feta cheese, the roasted sweet potatoes, and the sautéed zucchini and kale mixture. Stir gently to combine all ingredients.
-
Assemble Frittata: Pour the combined egg and vegetable mixture into the prepared baking dish. Sprinkle the remaining one-third of the feta cheese evenly over the top.
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Bake: Bake at 375°F (190°C) for 30-35 minutes, or until the frittata is set in the middle (no longer jiggly) and the edges are golden brown.
-
Serve: Let the frittata cool slightly in the dish for a few minutes before slicing into wedges. Serve warm, garnished with extra crumbled feta and fresh oregano leaves, if desired.
Notes
- Sweet Potatoes: Cut into uniform cubes for even roasting.
- Kale: Remove tough stems before chopping. Spinach can be substituted; add it during the last minute of sautéing as it wilts faster.
- Feta: Use block feta crumbled by hand for best flavor.
- Doneness: The frittata is done when the center is set and doesn’t wobble excessively when gently shaken.
- Meal Prep/Storage: Store leftover frittata covered in the refrigerator for up to 4 days. Reheat individual slices gently in the microwave or enjoy cold.