Sweet Potato & Sausage Frittata

Description:

This Sweet Potato & Sausage Frittata is a delicious, protein-packed breakfast or brunch dish that’s easy to make and full of flavor. The natural sweetness of roasted sweet potatoes pairs perfectly with savory sausage and eggs, creating a balanced and satisfying meal. This dish is also loaded with nutrients, making it a great option for a healthy, hearty start to the day!

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Ingredients:

Base Ingredients:

• 1 medium sweet potato, peeled and diced (about 1 ½ cups)
• 1 tablespoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper

Frittata Mixture:

• 8 large eggs
• ¼ cup milk (or heavy cream for a richer texture)
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon smoked paprika (optional, for extra flavor)

Fillings:

• ½ pound (8 oz) breakfast sausage (pork, turkey, or chicken), crumbled
• ½ cup onion, diced
• ½ cup bell pepper, diced (any color)
• ½ cup spinach or kale, chopped (optional, for extra greens)
• ½ cup shredded cheese (cheddar, feta, or goat cheese work well)

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Instructions:

1. Roast the Sweet Potatoes:

1. Preheat oven to 400°F (200°C).
2. Toss diced sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet.
3. Roast for 15-20 minutes until tender and slightly golden. Remove from the oven and set aside.

2. Cook the Sausage & Veggies:

4. In an oven-safe skillet (like a cast-iron skillet), cook the crumbled sausage over medium heat until browned.
5. Add the onion and bell pepper, cooking for another 3-4 minutes until softened.
6. Stir in the roasted sweet potatoes and spinach/kale, cooking for 1-2 minutes until greens wilt.

3. Prepare the Egg Mixture:

7. In a bowl, whisk together the eggs, milk, salt, pepper, and smoked paprika.
8. Pour the egg mixture evenly over the sausage and vegetables in the skillet.

4. Cook & Bake the Frittata:

9. Sprinkle shredded cheese on top.
10. Cook on the stovetop for 2-3 minutes until the edges start to set.
11. Transfer the skillet to the preheated oven and bake at 375°F (190°C) for 12-15 minutes, or until the center is set and slightly puffed.
12. Let cool for a few minutes before slicing and serving.

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Notes & Tips:

• Use a Cast-Iron Skillet: It helps evenly cook the frittata and goes from stovetop to oven easily.
• Make it Dairy-Free: Use almond milk or coconut milk instead of regular milk, and skip the cheese or use a dairy-free alternative.
• Switch the Meat: Try chicken sausage, turkey sausage, or even a vegetarian alternative like mushrooms for a meat-free version.
• Meal Prep Friendly: This frittata stores well and can be refrigerated for up to 4 days—just reheat in the microwave or oven.

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Servings:

6-8 servings

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Nutritional Info (per serving, approx.):

• Calories: 250-300 kcal
• Protein: 16g
• Carbs: 12g
• Fat: 18g
• Fiber: 2g
• Sugar: 3g

(Note: Nutritional values may vary based on ingredients used.)

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Benefits of Sweet Potato & Sausage Frittata:

✅ High in Protein: Great for muscle repair and keeping you full.
✅ Packed with Vitamins: Sweet potatoes are rich in Vitamin A, C, and fiber.
✅ Low-Carb & Keto-Friendly Option: Can be adjusted by reducing sweet potatoes.
✅ Perfect for Meal Prep: Make ahead and enjoy all week.

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Q&A:

❓ Can I make this frittata ahead of time?
Yes! Store in the refrigerator for up to 4 days or freeze slices for up to 3 months.

❓ Can I use white potatoes instead?
Absolutely! White or Yukon Gold potatoes work well if you prefer a more traditional taste.

❓ What’s the best way to reheat it?
Reheat in the microwave for 30-45 seconds per slice or warm in the oven at 350°F for 10 minutes.

❓ Can I add more veggies?
Yes! Mushrooms, zucchini, or asparagus are great additions.