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Kale, Sweet Potato, and Onion Frittata

This flavorful frittata is loaded with healthy veggies and bursting with flavor! Made with tender kale, sweet potatoes, and onions, this dish is perfect for a hearty breakfast, lunch, or dinner.

May 04, 2023
89% would make again

Under 30 minutes

Kale, Sweet Potato, and Onion Frittata

Under 30 minutes


for 2 servings

  • 7 large egg whites
  • large egg yolk
  • 1 small sweet potato, cut in ½-inch (1 cm) cubes
  • 1 cup water (235 mL)
  • 1 small yellow onion, roughly chopped
  • 2 teaspoons extra virgin olive oil
  • kosher salt, to taste
  • ground pepper, to taste
  • 2 cups kale leaves (200 g), chopped, ribs and stems removed
  • ½ blood orange, or ½ a small navel orange

Nutrition Info

  • Calories 637
  • Fat 28g
  • Carbs 60g
  • Fiber 8g
  • Sugar 20g
  • Protein 37g

Estimated values based on one serving size.


  1. Preheat the oven to 450°F (230°C).
  2. In a large bowl, beat the egg whites with an electric hand mixer until soft peaks form.
  3. Add the egg yolks and gently fold with a rubber spatula until incorporated. Refrigerate while you cook the vegetables.
  4. In a large, nonstick, oven-safe skillet, combine the sweet potato and water. Bring to a boil over high heat, then reduce the heat to low and simmer, stirring occasionally, until the water has evaporated and the sweet potato is soft on the outside, about 8 minutes.
  5. Add the onion, olive oil, salt, and pepper. Increase the heat to medium and cook, stirring often, until the onion starts to soften, about 1 minute.
  6. Add the chopped kale and cook, stirring often, until the kale is wilted and dark green, about 2 minutes more.
  7. Spread the vegetables evenly over the bottom of the skillet, then pour the egg mixture on top and spread in an even layer.
  8. Transfer the pan to the oven and bake until the frittata is puffed, cooked through, and very lightly browned on top, 5–6 minutes.
  9. Let the frittata cool in the skillet for 5 minutes, then flip it onto a cutting board and cut in half.
  10. Cut the frittata into wedges, then serve with orange slices. Let any leftovers cool completely, then store in an airtight container in the refrigerator.
  11. Enjoy!
  12. Cook smarter, not harder. Use our AI chef Botatouille on the Tasty app. Download now.
Kale, Sweet Potato, and Onion Frittata