Cozy Sweet Potato and Sausage Frittata Recipe for Brunch Lovers

Whipping up a hearty sweet potato and sausage frittata can turn an ordinary morning into a culinary adventure.

Savory aromas will soon fill your kitchen with irresistible warmth.

Rustic ingredients blend seamlessly in this comfort-packed dish that satisfies deep hunger.

Professional chefs and home cooks alike appreciate how simple ingredients create magic on a plate.

Each bite promises a perfect balance of robust flavors and nutritious goodness.

Crispy edges and tender center make this frittata a weekend breakfast champion that you won’t want to miss.

Grab a skillet and let’s create something deliciously memorable!

Sweet Potato Sausage Frittata That Starts Strong

• Quickly Customize: Adapt this frittata by swapping sausage with bacon or adding different vegetables like bell peppers or zucchini for personalized flavor variations.
• Meal Prep Champion: Prepare this frittata in advance, refrigerate, and enjoy quick reheatable portions throughout the week, making busy mornings super convenient.
• One-Pan Wonder: Minimal dishes and straightforward cooking process means less cleanup and more relaxation, perfect for home cooks seeking efficiency.
• Nutrient-Packed Powerhouse: Combines protein from sausage, vitamins from sweet potatoes and spinach, and healthy fats from eggs, delivering a balanced and satisfying meal in one skillet.

Sausage Frittata with Sweet Potato Twist

• Ground Sausage: Hearty protein that adds rich, savory flavor to the frittata. Choose a high-quality pork or chicken sausage for best taste.
• Eggs: Primary binding ingredient that creates the frittata's structure. Fresh, large eggs work best.

• Sweet Potatoes: Adds natural sweetness and nutritious base. Roasted in advance for deeper flavor and better texture.
• Onion: Provides aromatic depth and subtle sharpness to the dish.
• Spinach: Light, nutritious green that adds color and additional nutrients.

• Coconut Milk: Creamy liquid that helps create a soft, rich egg texture. Full-fat version recommended for best results.
• Salt: Enhances overall flavor profile.
• Black Pepper: Adds mild heat and complexity.
• Garlic Powder: Provides consistent, concentrated garlic flavor.
• Hot Sauce: Optional ingredient for added spiciness and tang. Adjust according to personal heat preference.

Sweet Potato and Sausage Frittata Cooking Directions

Step 1: Prep the Oven

Turn on the oven and set the temperature to 350°F.

This ensures your frittata will cook evenly and perfectly.

Step 2: Whip Up the Egg Base

Grab a mixing bowl and combine eggs, coconut milk, salt, black pepper, garlic powder, and hot sauce.

Whisk everything together until the mixture looks smooth and well-blended.

Step 3: Sizzle the Meat and Veggies

• Ground sausage
• Onion
• Roasted sweet potatoes
• Chopped spinach

Heat a large oven-safe skillet over medium heat.

Toss in the ground sausage and onion, breaking up the meat as it cooks.

Keep stirring until the sausage is fully browned and crispy.

Add the roasted sweet potatoes and spinach, mixing everything together for a delicious flavor combination.

Step 4: Create the Frittata

Pour the whisked egg mixture evenly over the sausage and vegetable blend.

Make sure the eggs spread out smoothly across the skillet.

Step 5: Bake to Perfection

Slide the skillet into the preheated oven.

Bake for 20-25 minutes until the eggs are set and have a beautiful golden color.

Step 6: Rest and Serve

Remove the skillet from the oven and let the frittata cool for 5-10 minutes.

This helps the frittata set and makes slicing easier.

Cut into wedges and enjoy your tasty meal!

Frittata Tips With Sausage And Sweet Potato

• Choose spicy Italian sausage for extra kick or mild turkey sausage for lower fat content, adapting to personal taste preferences.
• Swap spinach with kale or Swiss chard for different nutrient profiles and flavor dimensions while maintaining the dish's nutritional integrity.
• Use cast-iron skillet for even heat distribution and beautiful golden-brown edges, ensuring consistent cooking throughout the frittata.
• Prepare frittata in advance and store in refrigerator for up to 4 days, making it an excellent option for quick breakfasts or portable lunches.
• This recipe naturally accommodates gluten-free diets by using whole ingredients and avoiding wheat-based products, perfect for sensitive eaters.

Keeping Sweet Potato Frittata Intact for Later

• Store leftover frittata in an airtight container in the refrigerator for up to 4 days. Cover tightly with plastic wrap or lid to prevent drying out.
• Warm slices at 350°F for 10-12 minutes until heated through. Wrap loosely in foil to maintain moisture and prevent edges from burning.
• Quickly reheat individual portions on medium power for 30-45 seconds. Add a splash of water to keep eggs tender and prevent rubbery texture.
• Wrap individual slices in plastic wrap, then place in freezer bag. Freeze up to 2 months. Thaw overnight in refrigerator before reheating.

What To Serve With Sausage Frittata

• Pair Spicy Bloody Mary: Complement the frittata's rich flavors with a zesty tomato-based cocktail packed with bold spices and a slight kick.
• Serve Fresh Citrus Salad: Balance the hearty dish with a light, tangy orange and grapefruit salad that cuts through the richness of sausage and eggs.
• Match Crisp Green Herb Salad: Create a refreshing side with mixed greens, fresh herbs like parsley and dill, dressed in a light lemon vinaigrette to enhance the frittata's savory notes.
• Recommend Cold Brew Coffee: Offer a smooth, slightly bitter beverage that contrasts with the frittata's warmth and complements its robust protein profile.

Sausage Frittata Alternatives

• Vegetarian Frittata: Replace ground sausage with crumbled firm tofu or plant-based sausage. Add extra mushrooms and bell peppers for robust flavor and protein.
• Dairy-Free Option: Substitute coconut milk with almond milk or unsweetened oat milk. Use dairy-free cheese alternatives if desired for added creaminess.
• Low-Carb Version: Swap sweet potatoes with cauliflower or zucchini. Increase protein by adding extra eggs and additional sausage or bacon crumbles.
• Mediterranean Spin: Incorporate feta cheese, sun-dried tomatoes, and fresh herbs like oregano and basil. Use lamb sausage instead of traditional pork sausage for a distinct Mediterranean profile.

FAQs

• Is this frittata gluten-free?

Yes, the sweet potato and sausage frittata is naturally gluten-free. Just ensure your sausage and other ingredients are certified gluten-free to avoid cross-contamination.

• Can I use a different type of milk instead of coconut milk?

Absolutely! You can substitute coconut milk with heavy cream, almond milk, or regular milk depending on your dietary preferences and what you have on hand.

• How do I know when the frittata is fully cooked?

The frittata is done when the eggs are set and no longer liquid in the center. A light golden color on top and firm texture indicates it’s ready. You can also insert a knife near the center – if it comes out clean, the frittata is fully cooked.

• Is this recipe good for meal prep?

Definitely! This frittata can be made ahead, refrigerated, and reheated. It stays fresh for 3-4 days when stored in an airtight container, making it perfect for quick breakfasts or protein-packed snacks throughout the week.

Sweet Potato and Sausage Frittata Recipe

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.6 from 25 reviews

• Total Time: 35 minutes
• Yield: 4 1x

Print Recipe

Pin Recipe

Description

Hearty sweet potato and sausage frittata brings Italian-inspired comfort to breakfast tables with its rich, protein-packed blend of flavors. Savory sausage and creamy sweet potatoes create a satisfying morning meal you’ll crave again and again.

---

Ingredients

Scale 1x2x3x

Main Protein:

• 1 pound (454 grams) ground pork sausage

Vegetables and Herbs:

• 1/2 small onion, diced
• 1 medium to large sweet potato, diced and roasted
• 3 ounces (85 grams) fresh spinach, chopped

Liquid and Seasoning Ingredients:

• 8 eggs
• 1/4 cup (60 milliliters) canned coconut milk
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1 tablespoon (15 milliliters) hot sauce or buffalo sauce

Cook Mode Prevent your screen from going dark

---

Instructions

1. Preheat the oven to a moderate 350°F, creating an ideal environment for the frittata to gently cook and develop rich flavors.
2. Craft the egg foundation by vigorously whisking together eggs, coconut milk, salt, black pepper, garlic powder, and hot sauce until the mixture achieves a smooth, uniform consistency with no visible lumps.
3. Activate a large oven-safe skillet over medium heat and introduce ground sausage with diced onions, methodically crumbling the meat as it sizzles and transforms into a golden-brown delicacy.
4. As the sausage reaches perfect doneness, incorporate roasted sweet potatoes and fresh spinach, allowing the ingredients to meld and create a harmonious base layer.
5. Elegantly cascade the prepared egg mixture across the sausage and vegetable landscape, ensuring an even distribution that promises consistent texture in every slice.
6. Carefully slide the skillet into the preheated oven, allowing the frittata to bake for 20-25 minutes until the eggs set completely and develop a delicate, slightly puffy appearance.
7. Once removed from the oven, permit the frittata to rest and stabilize for 5-10 minutes, which helps solidify the structure and makes slicing more precise and clean.

Notes

• Customize the protein by swapping ground sausage with turkey sausage, chicken sausage, or plant-based alternatives for dietary preferences.
• Roast sweet potatoes ahead of time for faster meal preparation and enhanced caramelized flavor development.
• Use a cast-iron skillet for even heat distribution and a crispy bottom that creates a delightful textural contrast in the frittata.
• Enhance nutrition by experimenting with additional vegetables like bell peppers, kale, or mushrooms for extra flavor and micronutrient boost.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Breakfast
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 4
• Calories: 370
• Sugar: 3 g
• Sodium: 690 mg
• Fat: 28 g
• Saturated Fat: 10 g
• Unsaturated Fat: 12 g
• Trans Fat: 0 g
• Carbohydrates: 16 g
• Fiber: 2 g
• Protein: 20 g
• Cholesterol: 380 mg