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A freshly baked golden sweet potato kale and feta frittata inside a cast iron skillet on a wooden table.

Sweet Potato, Kale, and Feta Frittata

A healthy Mediterranean breakfast recipe packed with caramelized roasted sweet potatoes, fluffy eggs, tender dark greens, and creamy feta chunks. Perfect for weekend brunch or weekday meal prep.
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Prep Time 15 minutes
Cook Time 25 minutes
0 minutes
Servings: 6
Course: Main Course, Side Dish
Cuisine: Greek
Calories: 210
Ingredients Method Notes

Ingredients
  

Group: Filling
  • 1 large sweet potato peeled and cut into 1/2-inch cubes
  • 2 cups fresh kale stemmed and roughly chopped
  • 1 small onion or shallot finely diced
  • 1/2 cup feta cheese crumbled into large chunks
  • 1 tbsp extra virgin olive oil
  • Sea salt and freshly ground black pepper to taste
Group: Egg Base
  • 8 large eggs
  • 1/4 cup whole milk or heavy cream
  • 1/2 tsp garlic powder
  • 1 pinch red pepper flakes optional

Method
 

  1. Step 1: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Toss the 1/2-inch sweet potato cubes with a drizzle of extra virgin olive oil, sea salt, and black pepper. Spread them evenly in a single layer. Roast for 15–20 minutes until the centers are tender and crispy caramelized edges form. Remove from oven and reduce the oven temperature to 375°F (190°C).
  2. Step 2: While the potatoes roast, heat a 10-inch oven-safe skillet over medium heat with a small splash of olive oil. Add the finely diced onion or shallot and cook for 3–4 minutes until soft and translucent. Add the chopped kale to the pan and sauté for an additional 2–3 minutes until the leaves wilt down completely and excess moisture evaporates. Remove the skillet from heat source.
  3. Step 3: In a large mixing bowl, combine the 8 large eggs, milk or heavy cream, garlic powder, a pinch of salt, black pepper, and optional red pepper flakes. Whisk the mixture vigorously for about 60 seconds until smooth, completely combined, and slightly frothy on top.
  4. Step 4: Assemble the dish by distributing the warm roasted sweet potato cubes and large crumbled feta chunks evenly across the skillet over the bed of sautéed kale and onions. Gently pour the whisked egg mixture over the ingredients. Tap the side of the skillet slightly to ensure the liquid egg fills all the gaps evenly.
  5. Step 5: Place the skillet in the oven and bake at 375°F (190°C) for 20–25 minutes. Look for a puffy center, a lightly golden top, and slight browning around the outer edges. Remove from the oven and let it rest and cool for 5 minutes to set before slicing cleanly into wedges.

Notes

  • Oven-Safe Cookware: A 10-inch cast-iron skillet or heavy stainless steel skillet works best for this recipe as it transfers seamlessly from the stovetop straight to the oven.
  • Avoid Watery Texture: Ensure the kale is thoroughly wilted and the sweet potatoes are fully roasted before mixing them with the egg base to lock out excess steam moisture.
  • Make Ahead Advice: This dish holds up beautifully for Mediterranean diet meal prep. Store cooled slices in an airtight container in the refrigerator for up to 4 days, or wrap tightly and freeze for up to 2 months. Reheat gently on a medium setting.