Sauerkraut & Sweet Potato Frittata
Sharp sauerkraut and earthy sweet potato share a baking dish here, held together by a curry-spiked egg custard that sets golden in eighteen minutes. The sweet potato goes in coarsely grated — not cubed — so every forkful picks up long strands of it tangled with the tangy fermented cabbage.
Ten grams of fiber between the sweet potato and the sauerkraut, 27g of protein from the egg-yogurt-cheese custard, and the whole frittata lands at 597 calories.
Ingredients
- sauerkraut 3.5 oz
- onion 0.5
- garlic 1 clove
- sweet potato 0.5 lb
- olive oil 1 tablespoon
- curry powder 1 teaspoon
- eggs 2
- yogurt, nonfat 2 tablespoons
- grated cheese 1 oz
Method
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Preheat the oven to 370°F (190°C).
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In the meantime, thoroughly drain the sauerkraut in a colander.
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Finely chop the onion and mince the garlic. Peel the sweet potato and coarsely grate it.
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Heat the oil in a pan and sauté the onion and garlic for 2 minutes.
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Add the sweet potato and curry powder and cook for another 3 minutes. Add the sauerkraut and cook for an additional 2 minutes. Season with salt and pepper.
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Whisk the eggs in a bowl with the yogurt and then mix in the cheese.
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Place the potato and sauerkraut mixture into the oven-safe dish, pouring the egg mixture evenly on top. Bake for 18 minutes in the preheated oven.
Squeeze the sauerkraut firmly after draining — a quick pass through the colander is not enough. Residual liquid seeps into the egg mixture during baking and prevents the center from setting. A firm press for thirty seconds makes the difference between a frittata that slices cleanly and one that weeps on the plate.
Why This Works
Behind this recipe
Is 27 grams of protein enough for dinner?
For most people, yes. Studies on how much protein your body uses per sitting suggest 25–40g per meal is effectively absorbed. At 27g, this frittata sits comfortably in that range — the protein comes from eggs, yogurt, and cheese, all complete sources.
Read the full evidence reviewDoes baking sauerkraut destroy the probiotics?
Yes — baking at 190°C kills the live bacteria. But the fiber, vitamins, and organic acids that formed during fermentation survive the oven. Sauerkraut’s tangy flavor and nutritional profile do not depend on the bacteria being alive when you eat it.
Can I use regular potato instead of sweet potato?
You can. Regular potato will crisp slightly more when grated and sautéed, and the flavor shifts from earthy-sweet to neutral. You lose the beta-carotene that gives sweet potato its orange color, and the fiber content drops. The curry-sauerkraut combination works with either.
