Sweet Potato & Sausage Frittata

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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!


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)

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:

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

3. Prepare the Egg Mixture:

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

4. Cook & Bake the Frittata:

  1. Sprinkle shredded cheese on top.
  2. Cook on the stovetop for 2-3 minutes until the edges start to set.
  3. 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.
  4. Let cool for a few minutes before slicing and serving.

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.

Servings:

6-8 servings


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.)


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.


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.

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