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March 13, 2020

Sweet Potato Sausage Frittata (Paleo, Whole30)

This oven baked frittata recipe is so easy to make! Made with sweet potatoes, breakfast sausage, spinach and plenty of eggs, this is a delicious healthy breakfast skillet for you and your family. Whole30 and Paleo too!

Sweet Potato, Sausage, and Egg frittata in cast iron skillet

This sweet potato sausage frittata recipe is an easy meal that can be served any time of the day! With only a few fresh ingredients, this savory breakfast is filling and satisfying with plenty of protein and healthy fats.

Frittatas are my new favorite way to make breakfast or dinner. They are extremely versatile so you can use whatever you have on hand to make frittatas. Get creative!

The best part is, they are so simple.

You basically just cook up all your ingredients, like veggies and meats, and pour the whisked eggs over the mixture. Pop the skillet in the oven, and bake. I enjoy making this recipe ahead for the coming week. The frittata slices taste just as good reheated or at room temperature.

If you are gluten free, dairy free, Whole30 compliant, or Paleo this recipe is for YOU! It’s made with simple, real food ingredients so there is no guessing. Let’s get to cooking!

WHAT IS A FRITTATA?

A frittata is an egg recipe that’s cooked in a round pan (such as a cast iron), and cut into wedge-slice servings.

It’s perfect to serve to a large family for breakfast, brunch, or dinner as it can make 6-8 servings in one cast iron. It also makes for great meal prep or leftovers.

Paleo Sweet Potato and Sausage Frittata in cast iron skillet with cracked eggs and spinach and the background

WHAT IS THE DIFFERENCE BETWEEN A FRITTATA AND OMELET?

A frittata is deeper and filled with more ingredients whereas, an omelet is thinner and flat. An omelet is also folded, and a frittata is cut into slices like a pizza.

INGREDIENTS FOR THIS HEALTHY FRITTATA RECIPE

Frittata’s are very versatile, so you can swap any of the ingredients below for those that you already have in your fridge. Just make sure to cook them first!

eggs, cubed sweet potato, spinach, breakfast sausage, half an onion, garlic cloves, and coconut milk on white background
  • Sweet potato
  • Spinach – you can also use kale or mixed greens
  • Breakfast sausage – use grass-fed beef breakfast sausage, or pasture-raised pork breakfast sausage
  • Coconut milk
  • Onion
  • Garlic cloves
  • Eggs

HOW TO MAKE A SWEET POTATO SAUSAGE FRITTATA

  • Start out by preheating your oven to 350 degrees Fahrenheit. Using a well-seasoned cast iron skillet, cook breakfast sausage over medium-high heat. Once cooked, transfer to a plate.
Cooked Breakfast sausage in cast iron skillet
  • In the same skillet, melt a tablespoon of oil and saute garlic and onion until the onion becomes translucent and caramelized. This should take 2-3 minutes.
Sauteed onions and garlic in cast iron skillet
  • Add sweet potatoes to the skillet and cook over medium heat for 5 minutes. Make sure to stir them frequently to prevent them from burning. You may need to add more oil into the skillet when cooking the sweet potatoes.
  • While the sweet potatoes are cooking, whisk the eggs and coconut milk together in a medium-large sized bowl. Set aside.
Cracked eggs and coconut milk in glass bowl with whisk
  • After the sweet potatoes have been cooking for 5 minutes, (they will not be completely cooked, but they will finish cooking in the oven), add the spinach into the mixture and saute until it starts to wilt.
Sweet Potatoes, spinach, onions, and garlic in cast iron skillet
  • Add the breakfast sausage back into the skillet and stir it in with the sweet potato mixture.
spinach, breakfast sausage, and sweet potato in cast iron skillet
  • Pour the whisked egg mixture evenly over the sausage and sweet potatoes in the cast iron. Press down the sausage and sweet potatoes into the eggs so that the mixture is completely covered.
Raw egg, cubed sweet potato, breakfast sausage and spinach in cast iron skillet
  • Bake the frittata at 350 degrees for 25-30 minutes until egg is golden brown and puffed. The center of the frittata will jiggle only a tiny bit. The frittata will continue to cook after taken out of the oven, so make sure to not leave the frittata in the oven too long.
  • Take the skillet out of the oven and place it on a cooling rack to cool. Slice the frittata with a knife, garnish with parsley, and serve.

TIPS TO MAKE THE BEST SWEET POTATO FRITTATA

  • Don’t overcook the frittata. Overcooking the frittata can lead to burnt eggs, and a rubbery, spongy texture (trust me, your husband will not like). Bake the frittata just until the eggs are golden brown, and puffed. The center of the frittata will jiggle, but only a tiny bit. The eggs will continue cooking in the skillet once taken out of the oven.
  • Pre-cook the meat and veggies. Precook the breakfast sausage, sweet potatoes, onion, and garlic before adding the eggs.
  • You can meal prep or eat leftovers. Frittatas are perfect for meal prep or leftovers. Slice the frittata into 6-8 pieces, removing from the skillet, and transfer to a glass food container. Store in the fridge for up to 5 days.
  • Use a seasoned cast iron skillet or well-oiled baking dish to prevent the frittata from sticking to the skillet. You can also use a muffin tin pan to make mini frittata muffins.

WHAT TO SERVE WITH SWEET POTATO SAUSAGE FRITTATA

Frittatas can be served for any meal of the day. It’s the perfect light meal to eat for breakfast, brunch, lunch, or dinner. They are easy to make if you have a large crowd to serve and look so fancy with the right garnishes.

Sides that go well with frittatas include sauteed spinach, avocado, roasted brussels sprouts, roasted broccoli, grape tomatoes, mixed berries, or more sweet potato breakfast potatoes.

Slice of sweet potato and sausage frittata on a white plate with spinach and avocado

CAN YOU FREEZE THE FRITTATA?

I do not recommend freezing the frittata, as the egg will turn very spongy and watery when thawed. If you need a good freezer breakfast recipe check out these egg muffins that are freezer friendly.

HOW TO STORE AND REHEAT

Store the frittata in a glass container for up to 5 days in the refrigerator. To reheat, warm individual slices up in the microwave or oven.

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Sweet Potato Sausage Frittata (Paleo, Whole30)


  • Author: Abbey Blackwell
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 8 1x
  • Diet: Gluten Free

Description

This oven baked frittata recipe is so easy to make! Made with sweet potatoes, breakfast sausage, spinach and plenty of eggs this is the perfect healthy breakfast skillet for you and your family. Whole30 and Paleo too!


Scale

Ingredients

  • 1 tablespoon avocado oil or ghee
  • 3 garlic cloves, minced
  • 1/2 large yellow onion, diced
  • 1 pound grass-fed breakfast sausage
  • 1 medium sweet potato, diced into 1/2” cubes
  • 12 eggs
  • 1/4 cup coconut milk
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 oz spinach, roughly 2 handfuls
  • Parsley, to garnish

Instructions

  1. Preheat oven to 350 degrees Fahrenheit. In a cast iron skillet (I used a 10 inch), cook breakfast sausage over medium-high heat, breaking up chunks with a spatula, until no longer pink. Once cooked, transfer to a plate. 
  2. Add oil to the same skillet and sauté garlic and onion for 2-3 minutes. Add sweet potatoes and cook on medium heat for 5 minutes, stirring frequently, until slightly golden brown. Add spinach and stir until wilted.
  3. While sweet potatoes are cooking, whisk together coconut milk and eggs in a medium-large sized bowl.
  4. Add breakfast sausage back to the cast iron skillet and stir in to sweet potato mixture. Pour whisked egg mixture evenly over sausage and sweet potatoes in cast iron. Press down sausage and sweet potato mixture into the eggs so that the mixture is completely covered.
  5. Bake for 25 to 30 minutes until egg is golden brown and cooked thoroughly. The center of the frittata will no longer jiggle when fully cooked. Remove the skillet from the oven and place it on a rack to cool. Slice the frittata with a knife, garnish with parsley, and serve.

  • Category: Breakfast
  • Method: Oven
  • Cuisine: American

Keywords: paleo frittata, whole30 frittata, whole 30 frittata, sweet potato sausage frittata, sweet potato frittata recipe

Slice of sweet potato and sausage frittata on a white plate with spinach and avocado and cast iron skillet in the back

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