Sweet Potato & Sausage Frittata with Spinach, Cheddar, and Pepper Jack
This Sweet Potato & Sausage Frittata is a hearty, protein-packed dish that’s perfect for breakfast, brunch, or meal prep. The natural sweetness of sweet potatoes, the savory richness of sausage, and the melty combination of cheddar and pepper jack cheese create a flavorful, well-balanced dish. Adding spinach brings a fresh, nutrient-packed element, making this frittata both delicious and nourishing.
Servings: 6
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Ingredients
- 8 large eggs
- ½ cup milk (whole, 2%, or unsweetened almond milk)
- 1 medium sweet potato, peeled and diced into small cubes
- ½ lb sausage (pork, turkey, or plant-based), crumbled
- 1 cup fresh spinach, roughly chopped
- ½ cup shredded cheddar cheese
- ½ cup shredded pepper jack cheese
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika (optional, for a smoky flavor)
- 1 tablespoon olive oil
- 1 tablespoon butter (or more olive oil)
- ½ teaspoon red pepper flakes (optional, for heat)
Instructions
Step 1: Preheat & Prep
- Preheat your oven to 375°F (190°C).
- In a bowl, whisk together eggs, milk, salt, black pepper, garlic powder, and smoked paprika. Set aside.
Step 2: Cook the Sweet Potatoes
- Heat olive oil and butter in a 12-inch oven-safe skillet (cast iron works best) over medium heat.
- Add diced sweet potatoes and cook for 5-7 minutes, stirring occasionally, until they start to soften.
Step 3: Cook the Sausage
- Push the sweet potatoes to one side of the pan and add the sausage.
- Cook until the sausage is browned and fully cooked (about 5 minutes), breaking it up with a spatula.
- Stir the sweet potatoes and sausage together.
Step 4: Add Spinach & Cheese
- Reduce heat to low and stir in the chopped spinach until wilted (about 1 minute).
- Sprinkle cheddar and pepper jack cheese evenly over the mixture.
Step 5: Pour the Eggs & Bake
- Pour the egg mixture over the sausage, sweet potatoes, and spinach.
- Let it cook undisturbed for 1-2 minutes on the stovetop until the edges start to set.
- Transfer the skillet to the preheated oven and bake for 15-18 minutes, or until the eggs are set in the center.
- If desired, broil for 1-2 minutes at the end for a golden top.
Step 6: Serve
- Remove from the oven and let it rest for 5 minutes.
- Slice into wedges and serve warm.
Serving Suggestions
✔ With Avocado & Salsa: Adds freshness and creaminess.
✔ With a Side Salad: A simple arugula or mixed greens salad balances the richness.
✔ With Toast or Roasted Potatoes: For extra carbs and heartiness.
✔ As Meal Prep: Store in the fridge and reheat for quick breakfasts.
Tips for Success
✔ Use a well-seasoned cast-iron or oven-safe skillet – This helps with even cooking.
✔ Cut sweet potatoes into small cubes – This ensures they cook through quickly.
✔ Adjust cheese to taste – Swap pepper jack for mozzarella if you prefer less spice.
✔ Don’t overbake – The frittata should be just set in the center for a fluffy texture.
✔ Add more veggies – Mushrooms, bell peppers, or onions work great.
Nutritional Information (Per Serving, Approximate)
- Calories: 280
- Carbs: 12g
- Protein: 18g
- Fat: 18g
- Fiber: 2g
- Sodium: 480mg
Health Benefits
✅ High in Protein – Eggs and sausage provide long-lasting energy.
✅ Rich in Vitamins & Antioxidants – Sweet potatoes and spinach offer Vitamin A, C, and iron.
✅ Good Source of Healthy Fats – Cheese and eggs provide essential fats for brain function.
✅ Gluten-Free & Low Carb – A great option for those avoiding gluten.
✅ Supports Muscle Recovery – The combination of protein, healthy carbs, and fats makes this an ideal post-workout meal.
Frequently Asked Questions (Q&A)
Q: Can I make this ahead of time?
A: Yes! It stores well in the fridge for up to 4 days. Reheat in the microwave or oven.
Q: Can I use a different cheese?
A: Absolutely! Mozzarella, feta, or gouda all work well.
Q: What sausage works best?
A: Pork sausage is classic, but turkey, chicken, or plant-based sausage are great alternatives.
Q: Can I make it dairy-free?
A: Yes! Use dairy-free cheese and swap milk for almond or oat milk.
Q: Can I freeze it?
A: Yes! Wrap individual slices and freeze for up to 2 months. Reheat in the oven at 350°F (175°C) until warmed through.
This Sweet Potato & Sausage Frittata is the perfect blend of savory, cheesy, and wholesome goodness. Whether you’re meal-prepping, hosting brunch, or making a quick weeknight dinner, this nutritious and flavorful dish is a guaranteed crowd-pleaser! Enjoy!