Morning Sweet Potato and Spinach Frittata

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

A nutritious and colorful baked frittata combining sweet potatoes and spinach. This Mediterranean-inspired recipe, ready in about 45 minutes, combines large eggs, sweet potato, fresh spinach into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 250 calories and feeds 6, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 8 large eggs
• 1 medium (about 8 oz), peeled and diced into 1/2-inch cubes sweet potato
• 3 cups, roughly chopped fresh spinach
• 1 small, finely chopped onion
• 2 tbsp olive oil
• 1/4 cup whole milk milk
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 cup crumbled feta cheese
• 2 tbsp chopped, for garnish fresh parsley

Instructions

1. Step 1: Preheat oven to 375°F. Heat 2 tbsp olive oil in a large ovenproof skillet over medium heat. Add 1 medium diced sweet potato and 1 small finely chopped onion, sautéing for 8-10 minutes until the sweet potatoes are tender and lightly golden.
2. Step 2: Add 3 cups roughly chopped fresh spinach to the skillet and cook for 2 minutes until wilted. Season the vegetable mixture with 1 tsp salt and 1/2 tsp black pepper, stirring to combine.
3. Step 3: In a large bowl, whisk together 8 large eggs and 1/4 cup whole milk until smooth. Pour the egg mixture evenly over the vegetables in the skillet. Sprinkle 1/2 cup crumbled feta cheese on top.
4. Step 4: Transfer the skillet to the preheated oven and bake for 18-20 minutes until the eggs are fully set and the top is lightly golden. Remove from oven and let cool for 5 minutes before slicing. Garnish with 2 tbsp chopped fresh parsley and serve warm.