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Sweet Potato Sausage Frittata

Savory Sweet Potato Sausage Frittata for a Cozy Breakfast

Delight in this Sweet Potato Sausage Frittata, a gluten-free and dairy-free dish perfect for any meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 slices
Course: Breakfast
Cuisine: American
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Frittata Base
  • 1 tbsp Avocado Oil or Ghee Adds healthy fat for cooking; substitute with olive oil if preferred.
  • 3 cloves Garlic Minced; provides aromatic flavor; fresh garlic is ideal for the best taste.
  • 0.5 medium Yellow Onion Diced; adds sweetness and depth; shallots make a lovely, milder alternative.
  • 1 lb Grass-fed Breakfast Sausage Infuses the dish with protein and savory goodness; turkey or chicken sausage works for a leaner option.
  • 1 medium Sweet Potato Diced into 1/2” cubes; offers natural sweetness and nutritious carbs; butternut squash can be an excellent substitute if desired.
  • 12 large Eggs The foundation of the frittata; for a lighter version, blend in some egg whites.
  • 0.25 cup Coconut Milk Contributes creaminess to the dish; almond milk is a great non-dairy alternative.
  • 1 tsp Salt Enhances all flavors; feel free to adjust based on your taste.
  • 0.5 tsp Black Pepper Adds needed seasoning; freshly cracked pepper elevates the flavor.
For the Greens
  • 2 oz Spinach Roughly 2 handfuls; provides greens with a slight bitterness; substitute with kale if you prefer.
For Garnish
  • Parsley For garnish; optional or you can replace it with herbs like cilantro for a different twist.

Equipment

  • Cast Iron Skillet

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C). Gather your ingredients and prepare your cast iron skillet on the stovetop.
  2. Add a tablespoon of avocado oil or ghee to your cast iron skillet and heat it over medium heat. Sauté the minced garlic and diced yellow onion for about 2-3 minutes until fragrant and translucent.
  3. Introduce the grass-fed breakfast sausage to the skillet. Cook for around 5-7 minutes, breaking it apart with a spatula as it browns evenly.
  4. After the sausage is browned, stir in the diced sweet potatoes. Cook for another 5-8 minutes, allowing them to soften slightly.
  5. In a separate bowl, whisk together the eggs, coconut milk, salt, and black pepper until fully combined and slightly frothy.
  6. Add the fresh spinach to your skillet, folding it into the mix until it wilts down, then pour the egg mixture evenly over the ingredients.
  7. Transfer the skillet to the preheated oven and bake for 20-25 minutes until the middle is set and lightly golden.
  8. Once baked, remove the skillet from the oven and allow the frittata to cool slightly. Garnish with fresh parsley if desired, then slice into wedges.

Nutrition

Serving: 1sliceCalories: 280kcalCarbohydrates: 18gProtein: 22gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 370mgSodium: 480mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 5000IUVitamin C: 10mgCalcium: 100mgIron: 3mg

Notes

Enjoy this frittata warm or at room temperature. Perfect for brunch or a light dinner.

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