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Sweet Potato Frittata

Published by Cheryl Mussatto, MS, RD, LD on Feb 18, 2019

Frittata – Just the name sounds sort of elegant and exotic.  While it may sound difficult to make, this simple yet substantial recipe is quite easy and packed with healthy ingredients making it a stand-out amongst other egg dishes.

And have I said how delicious this frittata was?  I think if I had to choose between a frittata or an omelet, the frittata would win.  I’m sure it had a lot to do with the extraordinary flavorful blend of the ingredients, making it for me, just about the best egg dish I’ve ever had.

You may be wondering, what is the difference between a frittata and an omelet?  Good question. Let’s look at their similarities first. Both are standard egg dishes known for versatility; basically each contain about the same ingredients and you can pretty much pack into them whatever vegetable you like. Both are traditionally known as a breakfast food, yet they are not limited to just the morning meal as both are perfect as a main dish for lunch or dinner. So what is the difference?

The difference between a frittata and an omelet are as follows:

  • A frittata is an Italian dish and sometimes referred to as an Italian omelet, although the word frittata comes from the word “friggere” and roughly means fried.
  • An omelet has French origins with a history dating back as early as the 14th
  • A frittata is considered sort of like an egg custard filled with any vegetables, herbs, cheese, meat and even pasta if you like.
  • A frittata is generally cooked in a frying pan in the oven.
  • An omelet is cooked in a pan on the stovetop and what you end up with is comparable to an egg pancake wrapped around a delicious filling.
  • Omelets are usually served hot straight from the stove, whereas frittatas are often served at room temperature, making them perfect to make ahead for a brunch of large gathering of people.

This was my first attempt at making a frittata and I actually enjoyed the experience. Just be sure to use an oven-safe skillet!  Otherwise, it’s a snap to put together.  The ingredients I used were ones I like but feel free to get creative.  I think adding in diced avocado or maybe even sliced mushrooms would be a good addition.  Also consider diced ham, bite sized pieces of asparagus, broccoli, zucchini, tomatoes or even eggplant to really ramp up its nutritional value.  Whatever veggies or meat you and your family likes, is what you should use. And once you make one, you’ll feel like a master of frittatas!

Photos taken by Cheryl Mussatto

Sweet Potato Frittata – serves 6

Nutrition per serving: Calories – 200; Total Fat – 13 grams; Saturated Fat – 4 grams; Protein – 12 grams; Cholesterol – 248 milligrams; Carbohydrate – 10 grams; Fiber – 2 grams; Sodium – 368 milligrams


2 tablespoons olive oil

¼ cup finely chopped red onion

1 red pepper, diced

1 medium-sized sweet potato, peeled, cut into bite sized chunks

2 cups baby kale

6 eggs

¼ cup milk

½ teaspoon salt

¼ teaspoon pepper

½ teaspoon dried thyme

½ cup shredded mozzarella cheese


  1. Preheat oven to 375 degrees F.
  2. Coat an oven-safe skillet with nonstick cooking spray.
  3. Add 2 tablespoons olive oil to the skillet and heat over medium-high heat on stovetop
  4. Add in red onion, red pepper, and sweet potato to olive oil. Sauté in hot oil until soft, 6 to 8 minutes.
  5. Add kale to skillet and stir to wilt.
  6. Vigorously whisk eggs with ¼ cup milk, salt, pepper, and thyme in a separate bowl
  7. Pour egg mixture over vegetables in the skillet; cook for 4 to 5 minutes or until edges begin to set
  8. Sprinkle with mozzarella cheese
  9. Transfer skillet to preheated oven for an additional 10-14 minutes or until slightly puffed and set.
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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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