When you want a meal that is healthy, satisfying, and easy to prepare, a frittata is the answer. Unlike a heavy quiche that needs a crust, the frittata is a lighter, crustless version that cooks beautifully in a skillet. Today, we’re giving a flavourful twist to the traditional frittata by adding sweet potatoes and sausage. This combination creates a dish that is filling, rich in protein, and loaded with nutrients. It’s perfect for breakfast, brunch, or even a quick dinner.
Why Choose a Frittata?
Frittata is an Italian egg-based dish, somewhat like an omelette but thicker and more versatile. It’s cooked slowly, often finished in the oven, and can hold a variety of fillings. From vegetables to meats and cheeses, the possibilities are endless.
The best part? A frittata is a one-pan meal. You can cook it in the same skillet you serve it from, making it convenient and mess-free. It’s also meal prep friendly – just reheat a slice whenever you need a nutritious bite.
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Ingredients You’ll Need
To make a delicious Sweet Potato and Sausage Frittata, you will need:
- 1 medium sweet potato (about 200 g), peeled and diced
- 200 g sausage (pork, chicken, or turkey), sliced or crumbled
- 1 medium onion, finely chopped
- 1 bell pepper, diced
- 8 large eggs
- ½ cup milk (dairy or non-dairy)
- 2 tbsp olive oil
- ½ tsp smoked paprika
- ½ tsp dried oregano
- Salt and black pepper to taste
- ½ cup cheddar cheese or mozzarella, shredded
- Fresh parsley or spring onions for garnish
Step-by-Step Cooking Method
Step 1: Cook the Sweet Potatoes
- Heat olive oil in a large oven-safe skillet.
- Add diced sweet potatoes and cook on medium heat until tender and lightly golden (about 8–10 minutes). Stir occasionally so they don’t stick.
Step 2: Cook the Sausage and Vegetables
- Add sausage to the skillet and cook until browned.
- Stir in chopped onion and bell pepper, cooking until softened.
- Season with smoked paprika, oregano, salt, and pepper.
Step 3: Prepare the Egg Mixture
- In a large bowl, whisk together eggs and milk until smooth and fluffy.
- Add a little salt and pepper for seasoning.
Step 4: Combine and Cook
- Pour the egg mixture evenly over the sausage, sweet potatoes, and veggies in the skillet.
- Sprinkle cheese over the top.
Step 5: Bake Until Set
- Preheat oven to 180°C (350°F).
- Place the skillet in the oven and bake for 15–20 minutes until eggs are set and the top is lightly golden.
Step 6: Serve and Garnish
- Allow to cool slightly before slicing.
- Garnish with fresh parsley or spring onions.
- Serve warm with a side salad or toast.
Tips for a Perfect Frittata
- Use an oven-safe skillet – Cast iron is the best option.
- Don’t overcook – Eggs should be just set, not rubbery.
- Add more veggies – Spinach, mushrooms, or zucchini go well with this recipe.
- Cheese matters – Sharp cheddar, feta, or goat cheese adds extra flavour.
- Make ahead – Slice and store in the fridge for up to 3 days.
Why This Frittata is Special
- Balanced meal – Protein from eggs and sausage, complex carbs from sweet potato, and vitamins from veggies.
- Great for weight management – Sweet potatoes provide fibre to keep you full.
- Family-friendly – A dish loved by kids and adults alike.
- Versatile – Works for breakfast, lunch, or dinner.
Nutritional Benefits
A serving of Sweet Potato and Sausage Frittata provides:
- Protein – Eggs and sausage for muscle repair and energy.
- Complex carbs – Sweet potatoes give long-lasting energy and are rich in beta-carotene (Vitamin A).
- Healthy fats – Olive oil and sausage contribute to satiety.
- Vitamins and minerals – Bell peppers and onions add Vitamin C, potassium, and antioxidants.
For a lighter version, you can use chicken or turkey sausage, skim milk, and low-fat cheese.
Serving Suggestions
- Pair with a fresh green salad for a complete meal.
- Serve with whole-grain toast or garlic bread for extra carbs.
- Enjoy cold as a protein-packed lunchbox meal.
- Add a spoon of yogurt or sour cream on the side for extra creaminess
