Sweet Potato Frittata
The spinach goes in cooked and pressed dry, not raw. That one step keeps the egg custard from turning watery and lets the feta stay sharp against the sweet potato underneath.
Boiled sweet potato cubes, wilted spinach, crumbled feta, and a paprika-spiked egg custard, baked for 15 minutes in a small dish you serve straight from the oven. Two slices of whole wheat bread on the side.
The spinach goes in cooked and pressed dry, not raw. That one step keeps the egg custard from turning watery and lets the feta stay sharp against the sweet potato underneath.
Boiled sweet potato cubes, wilted spinach, crumbled feta, and a paprika-spiked egg custard, baked for 15 minutes in a small dish you serve straight from the oven. Two slices of whole wheat bread on the side.
Ingredients
- garlic 1 clove
- sweet potato 0.5 lb
- olive oil 1.5 tablespoon
- spinach 2 handfuls
- feta cheese, crumbled 1 oz
- eggs 2
- yogurt, nonfat 1.5 fl oz
- paprika (ground spice) 0.5 teaspoon
- bread, whole wheat 2 slices
Method
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Preheat the oven to 390°F (200°C).
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Crush the garlic clove.
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Peel the sweet potato and cut it into equal cubes of about 3/4 inches. Boil the sweet potato for about 5 minutes until it's almost done.
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Heat half of the oil in a frying pan. Add the garlic and spinach and let it wilt. Transfer the spinach to a colander and let it drain well. Press out the excess moisture with a spoon.
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Grease a small oven-safe dish with the remaining oil. Add the sweet potato and spinach mixture, then sprinkle the cheese on top.
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Whisk the eggs in a bowl with the yogurt and season with paprika, pepper and salt.
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Pour the egg mixture into the oven-safe dish and bake it for 15 minutes in the preheated oven.
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Serve the frittata directly from the oven-safe dish with the (toasted) bread.
Cut the sweet potato into even-sized cubes before boiling. Consistent pieces cook through in exactly five minutes. Uneven cuts leave some mushy and others still firm underneath the egg custard.
Why This Works
Behind this recipe
Is 33 grams of protein enough from one meal?
A systematic review that pooled data from 49 studies found the muscle-building response to a meal does not stop at 30 grams. The body uses protein well above the old ceiling the supplement industry promoted for decades. At 33 grams from a mixed plate of eggs, feta, yogurt, and bread, this frittata clears the per-meal threshold identified by the research for most body weights.
Read the full evidence reviewCan I use regular potato instead of sweet potato?
Yes, and the frittata will hold together the same way. The swap changes the flavor profile from sweet and earthy to neutral and starchy, and you lose the orange color. Sweet potato is one of the richest dietary sources of beta-carotene, the pigment behind that color, so the visual difference reflects a nutritional one.
Why boil the sweet potato before baking?
Sweet potato cubes this size need more heat than 15 minutes at 200°C to cook through completely. Boiling them for five minutes first gets them almost tender, so the oven time is just enough to set the egg custard without leaving raw sweet potato at the center.
