Some recipes don’t need an introduction — they just quietly deliver. This sweet potato and spinach frittata does exactly that. It’s the kind of dish that slips into your life on a slow weekend, then somehow becomes part of your weekday rhythm.

It’s colorful. It’s wholesome. And when you throw in some feta, it gets that creamy-salty lift that makes everything else sing. Whether you’re feeding friends, raiding the fridge for leftovers, or just trying not to eat toast again, this frittata shows up for you.

No fuss. Just good ingredients that know how to behave.

Active Time: 15 minutes

Total Time: 40 minutes

Servings: 4–6, depending on how hungry everyone is

Ingredients

You won’t need much. Just a handful of things that play well together:

1 medium sweet potato, peeled and chopped small

1 tablespoon olive oil

1 red onion, sliced thin

2 cups fresh spinach — loosely packed

6 large eggs

⅓ cup milk (dairy or non-dairy both work fine)

½ cup crumbled feta cheese

Salt and pepper, adjusted to your taste

Optional: a dash of nutmeg or chili flakes if you want a little kick

Instructions

Preparation

Set your oven to 190°C (that’s 375°F if you’re using Fahrenheit). Line a baking tray or just lightly oil it — no one wants to scrub stuck sweet potatoes later.

Toss the diced sweet potato with a drizzle of olive oil and a little salt. Spread them out and roast for about 20 minutes, or until they’re soft and a little caramelized at the edges.

While that’s happening, whisk the eggs with milk in a bowl that’s big enough to move your elbow in. Add some salt, some pepper. Maybe a sprinkle of whatever seasoning makes you feel like a chef today.

Cooking

Heat a skillet that can handle the oven — cast iron is always a solid choice. Add a splash of oil, then the onion. Let it soften and mellow out for a few minutes.

Toss in the spinach. It’ll look like a forest, then collapse into a few green ribbons in no time.

Add the roasted sweet potatoes. Pour in your egg mixture. Swirl everything gently — no scrambling here. Crumble the feta over the top like you’re finishing a painting, not dumping cheese.

Let the bottom cook on low heat for a few minutes until it starts to firm up at the edges. Then pop the whole thing in the oven. Bake it for 12–15 minutes or until the top sets and looks golden in places.

Serving

Let it rest. Really. Cutting it too soon is like slicing cake right out of the oven — you’ll regret it.

Once it cools for a bit, cut into wedges. Serve warm with a side salad or cold straight from the fridge. It’s equally satisfying either way.

Nutrition Facts

Approximate values per serving (if sliced into six):

Calories: around 180

Protein: 10g

Carbs: 12g

Fat: 10g

Fiber: 2g

It’s one of those meals that somehow fills you up without weighing you down.

Tips and Variations

This isn’t a precious recipe. You can play around with it and it won’t complain.

Kale instead of spinach? Absolutely.

Don’t like feta? Use goat cheese or shredded cheddar.

Add herbs like thyme or oregano for something a little more aromatic.

Got leftovers? This frittata doesn’t mind the fridge. In fact, it gets better overnight.

Conclusion

The best part about this sweet potato spinach feta frittata? You don’t need to baby it. It’s forgiving, reliable, and quietly impressive without shouting about it. The flavors are balanced; the process is relaxed. It’s the kind of recipe that makes you look like you know what you’re doing — even if you’re just winging it.

If you’re into this kind of no-fuss breakfast or brunch idea, there are more where this came from — check out the full collection of recipes.