Sweet Potato and Asparagus Frittata

Easy sweet potato frittata with asparagus, artichokes, and goat cheese packs protein, carbs, and healthy fats. Perfect for balanced breakfast, brunch, or meal prep. Gluten-free, vegetarian, and paleo and Whole30 friendly.

Last updated on March 17, 2021.

In my opinion, you can never go wrong with a frittata. Not only are they easy to make, but they always impress people. They look so pretty and put together, but really you just cook a bunch of things in a pan, add some eggs, and bake.

Besides being easy to make, they are super customizable! Veggies, protein, beans, cheese, spices… you can’t go wrong with the unlimited amount of combinations you can make.

This veggie frittata is packed with sweet potatoes, asparagus, and artichokes. It also has some goat cheese for some creaminess.

One of the main questions I get is how I can add veggies to breakfast. Some people do well with them at lunch and dinner, but breakfast can fall short. And it wouldn’t be ETGveggies without an easy way to pack in some veggies for breakfast!

One of the easiest ways to get more veggies in at breakfast is to incorporate them into things you already make. Whether that is packing them into a frittata, throwing them into an egg scramble, adding them into a smoothie, or even your oatmeal (yep!).

They are easy to incorporate when you have familiar flavors like eggs and cheese too!

This sweet potato frittata packs 8 cups of veggies to get you started in the morning while also making a balanced meal. It has carbs from sweet potatoes and veggies, protein from the eggs, and healthy fats from the eggs and goat cheese. It’s loaded with vitamins and minerals and the perfect way to start the day.

Hot to make sweet potato frittata

Sweet potato and asparagus frittata casserole made with 10 ingredients and ready in just 40 minutes. And all in one pan! A great way to start the day with protein, veggies, and fiber, making a well-balanced and healthy breakfast recipe.

Sweet potato frittata ingredients:

• oil
• sweet potatoes
• asparagus
• artichokes
• goat cheese
• eggs
• garlic powder
• cumin
• onion powder
• red pepper flakes
• salt and pepper

First, cook the sweet potato. Heat up a large oven-safe skillet with some oil and saute sweet potato for 12-15 minutes. Next, add the asparagus and spices saute for another 6-8 minutes.

Then, while the veggies cook, whisk together your eggs, 2/3 of the goat cheese, some salt and pepper. Add the egg mixture to the veggies, making sure it is evenly distributed. Then sprinkle with the rest of the goat cheese.

Finally, bake for 20-25 minutes until eggs are cooked through. Top with your favorite toppings and enjoy – I love avocado and hot sauce.

Do you have to put milk in a frittata?

Dairy is not necessary for a frittata. While it does add some flavor and creaminess, it is not necessary.

This frittata does have dairy in it but in the form of cheese. Goat cheese has the perfect creaminess to it, adding some texture and a lot of flavor. It pairs perfectly with the sweet potato and asparagus.

The goat cheese is not necessary and you can leave it off to make this frittata paleo and Whole30 friendly, but if you eat cheese I would 100% say to add it. It brings it to the next level.

Do you need to peel potatoes?

Peeling potatoes is not necessary. The skin packs vitamins and minerals like potassium, manganese, and vitamins A, C, and E, along with fiber. It also saves you an extra step in the kitchen. I would suggest giving your potatoes a good rinse or scrub to remove any excess dirt or debris.

Sweet potato frittata meal prep and storage

The thing I love most about this frittata is it is easy to throw together. Depending on how much prep you want to do, you can either meal prep it all or just a few components. Here are a few suggestions for prepping and storage:

• partial prep – cook your sweet potatoes and asparagus and allow them to cool. Store in the fridge until you are ready to bake. When you are ready, add them to a greased baking dish, add the artichokes, eggs, and goat cheese, and bake.
• full prep – just follow the directions as written.
• storage and heating them up – allow to cool completely. Cut into pieces and store in a large glass container or individual meal prep containers. To heat it up, pop in the microwave for a couple of minutes until warmed through. Frittatas can also be eaten cold if you don’t have somewhere to heat it up or prefer it cold.

Can you freeze a frittata?

• to freeze after baking – bake frittata per the instructions and allow to cool completely. Cut into individual serving sizes and freeze each serving separately by wrapping them individually in foil or saran wrap. You can freeze it for up to 3 months. When ready to eat, place it in the fridge and allow it to defrost. Heat up when ready to eat.

Substitutions for sweet potato frittata

Make this sweet potato frittata your own with these substitutions or additions below. It is easily customizable!

• potatoes – any kind of potato or even winter squash will work, including white potatoes and butternut squash. Using those will change the flavor slightly.
• veggies – use any veggies you like! The more the merrier. Zucchini, peppers, spinach, onion, and even broccoli would be good substitutes or additions.
• spices – add some more spices to give it a little more pop. Chili powder and paprika would be delicious.
• cheese – any kind of cheese will work. Cheddar, mozzarella, or feta would be delicious, they are just not as creamy.
• protein – for more protein, add some ground turkey, sausage, or even bacon. Cook the meat before the potatoes, remove it from the pan, and then add it back in when you add the artichokes.

More healthy breakfast recipes

• Sweet Potato Breakfast Casserole
• Breakfast Salad with Poached Eggs
• Cauliflower Oatmeal
• Sweet Potato Breakfast 3 Ways
• Sweet Potato Sausage Hash

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4.25 from 4 votes

Sweet Potato and Asparagus Frittata

Easy sweet potato frittata with asparagus, artichokes, and goat cheese packs protein, carbs, and healthy fats. Perfect for balanced breakfast, brunch, or meal prep. Gluten-free, vegetarian, and paleo and Whole30 friendly.

Course Breakfast

Cuisine American

Keyword asparagus frittata, sweet potato frittata, veggie frittata

Prep Time 5 minutes

Cook Time 45 minutes

Total Time 50 minutes

Servings 6 servings

Calories 303kcal

Author Kelly

Ingredients

• 1 1/2 tablespoons avocado oil (divided)
• 2 medium sweet potato, cubed (about 1/2-1 inch pieces) (3 1/2 cups/430 grams)
• 2 cups roughly chopped asparagus (200 grams)
• 1 14-ounce can quartered artichokes hearts, drained
• 1 tablespoon garlic powder
• 1 tablespoon cumin
• 1/2 tablespoon onion powder
• 1/4 teaspoon red pepper flakes
• 12 large eggs
• 3 ounces goat cheese (omit for paleo and Whole30)
• salt and pepper, to taste
• optional garnishes: avocado, fresh cilantro, hot sauce...

Instructions

• Preheat oven to 350 degrees Fahrenheit.
• Heat a large enameled cast iron, cast iron, or oven-safe pan over medium heat. Add 1 tablespoon oil and let it get hot, about 30 seconds. Add sweet potatoes with some salt and pepper and cook for 12-15 minutes, stirring occasionally.
• Add remaining avocado oil and add asparagus, garlic powder, cumin, onion powder, red pepper flakes, and salt and pepper. Sauté for 6-8 minutes, stirring occasionally, until asparagus is al dente. Add artichoke hearts to cast iron and stir to incorporate.
• While the asparagus cooks, whisk the eggs with 2/3 of the goat cheese and salt and pepper in a large bowl. Add egg mixture to the pan, making sure it distributes evenly. Sprinkle with remaining goat cheese.
• Let cook for 2-3 minutes until bottom sets. Place in oven and cook for 20-25 minutes until eggs are firm. Cut into 6 pieces and serve with avocado, cilantro, and hot sauce if desired. Enjoy!

Nutrition

Nutrition Facts

Sweet Potato and Asparagus Frittata

Amount Per Serving (1 /6 of recipe)

Calories 303 Calories from Fat 144

% Daily Value*

Fat 16g25%

Saturated Fat 5.7g36%

Polyunsaturated Fat 2.4g

Monounsaturated Fat 6.9g

Potassium 563mg16%

Carbohydrates 21g7%

Fiber 4g17%

Sugar 5g6%

Protein 18g36%

Vitamin A 11118IU222%

Vitamin C 3.8mg5%

Calcium 132mg13%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

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