Sweet Potato Veggie Frittata
About Recipe:
This frittata is a crowd pleaser! I like to pull this recipe out when I’m looking to make a super simple (and healthy!) breakfast for a group. I’ve got a large family (with some big eaters) so when people are hungry, and I want to make something quick, healthy, and satisfying this is a go-to!
The best part is, you can use what ingredients you have on hand. I personally love to throw lots of veggies in, and sometimes I’ll even do a lean protein if people are extra hungry.
Seasoning for this dish is also super easy and straightforward. Salt, pepper, garlic, and some fresh herb for garnish (if you so desire!)
Tips and Tricks:
Remix the ingredients: The veggies and herbs I used are what I had on hand. You can make this recipe your own, and choose your favorite veggies. Try to aim for adding 2-3 different options to add variety of flavor and variety of nutrients.
Dairy free: If you are dairy free, you can either omit the added sprinkle of cheese to the top, or you can use a dairy free cheese.
Smaller group of guests: If you are making this for a smaller group of people, you can either make the full recipe and store the rest for leftovers (this is what I usually do). Or you can use less eggs, and make this in a smaller skillet, like an 8 inch skillet. You also could use a smaller skillet to create a thicker/taller frittata.
Key Nutritional Players:
Eggs: Eggs are a wonderful breakfast option. They are high in protein and are a good source fat soluble vitamins such as Vitamin D and Vitamin A. They also are a good source of choline, which is essential for the nervous system and optimal brain functioning.
Broccoli: Broccoli is a cruciferous vegetable that is high in glucoraphanin, the precursor to sulforaphane, a phytochemical that has cancer protective benefits.
Herbs: Parsley is an herb that has far reaching health benefits. It’s a bonus that it also helps flavor food so deliciously and delicatley! It’s been found in research to have “pharmacological activity including antioxidant, hepatoprotective, brain protective, anti-diabetic, analgesic, spasmolytic, immunosuppressant, anti-platelet, gastroprotective, cytoprotective, laxative, estrogenic, diuretic, hypotensive, antibacterial and antifungal activities have been exhibited for this plant in modern medicine.” (Farzeih, 2013) So add plenty of herbs to your frittata for depth of flavor and depth of nutritional benefits :)
Sweet Potato Veggie Frittata
Ingredients
- 1 Sweet potato (shredded or cubed)
- 2 cups broccoli florets (cut into bit sizes)
- 2 cups spinach
- 12 eggs
- 2 Tablespoons Avocado oil
- 2 cloves garlic (minced)
- 1/4 cup feta cheese (optional)
- 1/4 cup chopped parsley (optional)
- Salt (~1/4 tsp, plus more for sprinkling)
- Pepper to taste
Instructions
- In a cast iron skillet (12" medium heat) saute, sweet potato and chopped broccoli for 5 minutes. with 1 T avocado oil. Cover for for another 5 minutes and add a dash of water to help soften the veggies. Once cooked add minced garlic, and spinach. Cover again, until the spinach has wilted.
- While veggies are cooking, beat eggs, salt and pepper together, till well combined. Let sit. Preheat oven to broil on high.
- Add an additional 1 T avocado oil to pan and distribute evenly so eggs don't stick. Pour egg mixture over the cooked veggies. Let sit and sprinkle with feta.
- Move cast iron skillet to the oven that is on high broil, and broil for about 5 minutes, or until eggs are cooked. The frittata will puff up, and be nice and fluffy.
- Remove frittata from oven, slice, serve and enjoy! Sprinkle with fresh parsley for garnish!
Notes
Feel free to use whatever veggies you have on hand! These are some of my favorites that I always have on hand, but you can definitely do this as a clean-out-the-fridge frittata.
References:
Farzaei MH, Abbasabadi Z, Ardekani MR, Rahimi R, Farzaei F. Parsley: a review of ethnopharmacology, phytochemistry and biological activities. J Tradit Chin Med. 2013 Dec;33(6):815-26. doi: 10.1016/s0254-6272(14)60018-2. PMID: 24660617.
