This Sweet Potato Frittata with spinach and caramelized onion is a beautiful and nutritious breakfast. Shredded sweet potatoes are baked into a layer to form a flavorful and healthy gluten free crust.
I love eggs. It doesn’t have to be breakfast for me to enjoy them. They are such a fast protein source, so easy to always have on hand, you don’t have to defrost them, and they are versatile. I often hard boil eggs for snacks or to add to salads for lunches, and poached eggs are a weekend staple. Breakfast Tacos with black beans and veggies are probably my favorite breakfast.
Last week marked the end of Ramadan in Malaysia. At the end of a month of fasting, Hari Raya marks the breaking of the fast, and is the celebration equivalent of Christmas here in Malaysia. Since there are so many holidays, a lot of businesses run as usual through them. The grocery stores, in my memory, have always been open on holidays.
Except Hari Raya! I will have to inscribe that in my memory for next year. It’s hard to keep all these holidays straight– there’s still Christmas, which is widely celebrated here, and Chinese New Year, another huge holiday, and the behaviors of traffic and businesses will be slightly different for each.
So, when you can’t go grocery shopping because it’s a holiday, you use the eggs in your fridge and make a frittata. And sweet potatoes, because there are always sweet potatoes in the vegetable drawer, right? Onions? –check! Frozen spinach? –check! Now we’re talking.
How to Make a Sweet Potato Crust
The goal was to get the sweet potato crust to be crispy like hash browns. I add shredded sweet potatoes to a baking dish with olive oil, and bake it covered in foil for 20 minutes to allow the sweet potatoes to soften.
While the sweet potatoes are cooling a bit, prepare the caramelized onions and the egg mixture with spinach.
Afterwards, remove the foil, and press the sweet potatoes down to form a more compact crust. Fill the crust with the egg mixture, and optionally top with parmesan cheese.
I added a bit of parmesan, and this Sweet Potato Frittata was truly was a masterpiece.
The slices come out so beautifully, this would be a perfect brunch dish. It could even be made the day before, and reheated.
I’m also thinking this would be great for Sunday meal prep– with a bit of fresh spinach and tomato, it would make a great lunch, and it keeps for 3 days in the fridge.
Tips for Making a Sweet Potato Frittata
- Make it Gluten Free: This recipe contains only naturally gluten free ingredients, and is a great alternative to crusts made from flour.
- Make it Paleo/Whole30: The caramelized onions add so much flavor to this dish, there is no need to add parmesan. Omit the cheese and you have a Whole30 compliant meal!
- Make it your Own: This sweet potato frittata can be filled with a variety of vegetables. I used spinach and caramelized onions in this dish because they were what I had on hand! Use whatever it is that you have in your fridge that you enjoy in your eggs – red peppers, broccoli, and mushrooms would all be wonderful.
Sweet Potato Frittata
A perfect savory breakfast dish that would be equally good for lunch or dinner. This meal is easily made Whole30 without the cheese, and is gluten free because of the sweet potato crust. Spinach and caramelized onions add tons of flavor and nutrition.
Sweet Potato Crust
- 1 teaspoon olive oil
- 1 large sweet potato
- sea salt and freshly ground pepper to taste
- 2 teaspoons olive oil
- 1 onion
- sea salt to taste
- 8 eggs
- 1/2 cup spinach frozen, or use 4 cups fresh
- 1/3 cup parmesan cheese shaved or grated, omit if necessary
- 1/2 teaspoon Italian seasoning
- 1/4 teaspoon sea salt
- freshly ground black pepper to taste
Preheat oven to 425ºf.
Shred the sweet potatoes (peeling the sweet potato first is optional). I do this in my food processor, and it takes seconds.
Coat the bottom of a baking dish with 1 teaspoon olive oil.
Add the sweet potatoes, and lightly season with sea salt and black pepper.
Cover tightly with foil, and bake for 30 minutes.
While the sweet potatoes are baking, thinly slice the onion, and add it to a frying pan with 2 teaspoons of olive oil. Cook over medium low heat, stirring occasionally, until the onions have softened. Season with sea salt. If they seem dry, rather than adding more oil, add a few tablespoons of water. Set aside when the onions are very soft and caramelized.
Beat the eggs, and mix in thawed spinach (or chopped fresh spinach), parmesan, and spices.
When the sweet potatoes have finished cooking, remove the baking dish, and let cool for 5 or 10 minutes.
After it's cooled down a bit, loosen the foil. Use a dish towel to protect your hand from the heat, and compress the sweet potatoes to form a crust. I allowed mine to cool for a bit longer so that I could form the crust up the sides of my baking dish as well, and make the crust more uniform across the bottom-- hard to do when it's very hot!
Once the crust has been formed, add the egg mixture. Top the egg mixture with caramelized onions.
Cover the dish tightly with foil, and bake at 425ºf for another 20 minutes.
Remove the foil, and lower the oven temperature to 320ºf. Bake for another 10-15 minutes, depending on your oven, until the eggs are firm in the center.
Sprinkle with extra parmesan.
Sub any type of vegetables for the spinach and caramelized onion. I also love to add bell peppers, broccoli, and mushrooms into my egg bakes.
Try subbing white potatoes for the sweet potato.
Other Savory Egg Breakfasts:
- Healthy Breakfast Quinoa and Broccoli Egg Muffins, by iFOODreal
- Sweet Potato and Mozzarella Skillet, by Averie Cooks
- Baked Eggs in Potato Skins, by Food Doodles
- Eggs Baked in Portobello Mushrooms, by Healthy Recipes
- Breakfast Egg Tacos, by Vitamin Sunshine