Sweet Potato Spinach Frittata
Eggs. To be or not to be? Are they healthy or not? Do they cause high cholesterol or don’t they? Eggs were benched by the wellness industry for many years, meanwhile they're providing nutrients like choline for your liver, B12 for your nervous system, and enough protein to keep your blood sugar from doing the mid-morning swan dive. Pair them with sweet potato for slow-release carbs your hormones can actually use and spinach for the magnesium most perimenopausal women are quietly running low on, and you've got a frittata that supports your health goals and has leftovers to cover lunches.
Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, start here
Why This Works When You’re Tired
The sweet potato gets a quick sauté in a hot skillet first, then crack the eggs, dump in the rest, and walk away for twenty minutes. The magic happens while you’re sitting down.
Ingredients
(see printable recipe card down below)
Serves 6 | Start to finish: 30 minutes
2 tbsp (30 ml) olive oil
1 cup (150 g) sweet potato, peeled and cut into 1 inch chunks
8 ounces (225 g) fresh spinach
8 large eggs, beaten
1 cup (240 ml) plant-based milk (Silk soy works well) or milk of choice
1 tsp (5 g) kosher salt
1 tsp (2 g) grated lemon zest
½ tsp (1 g) coarsely ground pepper
¼ tsp (0.5 g) cayenne or red pepper flakes
2 green onions, sliced
¼ cup (25 g) grated Parmesan cheese
How to Make This
Preheat your oven to 375°F (190°C). Warm the olive oil in a large oven-safe skillet over medium heat. Add the sweet potato chunks and cook for about 8 minutes, stirring occasionally, until they're fork-tender and starting to color at the edges. Add the spinach and cook another 2 minutes, just until the spinach wilts down.
While that's happening, whisk together the eggs, plant milk, salt, lemon zest, pepper, and cayenne in a bowl. Stir in the Parmesan.
Pour the egg mixture over the vegetables in the skillet, give it one gentle stir to distribute everything evenly, then let it sit undisturbed on the stovetop for 1 to 2 minutes so the edges start to set.
Transfer the skillet to the oven and bake for 15 to 18 minutes, until the center is just set and no longer jiggles when you nudge the pan. Let it rest for 5 minutes before slicing. It firms up as it cools, so don't panic if it looks slightly underdone when you remove it.
Real talk: Sweet potatoes and magnesium
Sweet potato gets lumped in with "healthy carb" lists without anyone explaining why, so let's actually explain it. The glycemic response depends heavily on how you cook it; boiling produces the lowest glycemic index while baking and roasting run higher. Sautéing lands somewhere in that higher range, which is exactly why this recipe pairs it with eggs and Parmesan. Protein and fat slow down how fast that carbohydrate hits your bloodstream, so the meal as a whole behaves very differently than sweet potato eaten alone. [3]
The part worth your attention is the magnesium. Magnesium acts as a cofactor for more than 300 enzymes that regulate blood glucose, and it's one of the minerals perimenopausal women run short on most often without anyone mentioning it at a checkup. You're not eating sweet potato because carbs are evil and this one's been redeemed. You're eating it because the whole plate, eggs, sweet potato, spinach, and fat, is doing coordinated work your body actually needs right now.[2][3]
Storage and reheat
This frittata keeps in the fridge for up to 4 days in an airtight container. Slice it before storing so you can grab single portions without reheating the whole pan.
To reheat, a toaster oven at 300°F (150°C) for about 8 minutes brings it back to life without drying it out. Microwaving works in a pinch but expect a slightly rubbery texture, eggs and microwaves have never gotten along.
It also freezes well for up to 2 months. Wrap individual slices tightly and thaw overnight in the fridge before reheating.
Frequently Asked Questions (FAQ’s)
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Butternut squash works as a near identical swap in texture and cook time. Regular potato changes the nutritional profile, so if you're keeping an eye on blood sugar, sweet potato or squash is the better call here.
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That's normal. Eggs puff up from the heat and settle back down as they cool. It's not a sign you did anything wrong
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Yes. Thaw it completely first and squeeze out as much water as you can. Frozen spinach holds a lot more liquid than fresh, and skipping this step gets you a watery frittata.
Before You Go
If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped, what you added, I love hearing from readers and respond to every comment
Melissa
Sweet Potato Spinach Frittata
The combination of eggs, spinach and sweet potatoes supports your health goals and provides hormone support. Great for meal planning breakfast or lunch for the week.
Ingredients
- 2 tbsp (30 ml) olive oil
- 1 cup (150 g) sweet potato, peeled and cut into 1 inch chunks
- 8 ounces (225 g) fresh spinach
- 8 large eggs, beaten
- 1 cup (240 ml) plant-based milk (Silk soy works well) or milk of choice
- 1 tsp (5 g) kosher salt
- 1 tsp (2 g) grated lemon zest
- ½ tsp (1 g) coarsely ground pepper
- ¼ tsp (0.5 g) cayenne or red pepper flakes
- 2 green onions, sliced
- ¼ cup (25 g) grated Parmesan cheese
Instructions
- Preheat your oven to 375°F (190°C). Warm the olive oil in a large oven-safe skillet over medium heat. Add the sweet potato chunks and cook for about 8 minutes, stirring occasionally, until they're fork-tender and starting to color at the edges. Add the spinach and cook another 2 minutes, just until the spinach wilts down.
- While that's happening, whisk together the eggs, plant milk, salt, lemon zest, pepper, and cayenne in a bowl. Stir in the Parmesan.
- Pour the egg mixture over the vegetables in the skillet, give it one gentle stir to distribute everything evenly, then let it sit undisturbed on the stovetop for 1 to 2 minutes so the edges start to set.
- Transfer the skillet to the oven and bake for 15 to 18 minutes, until the center is just set and no longer jiggles when you nudge the pan. Let it rest for 5 minutes before slicing. It firms up as it cools, so don't panic if it looks slightly underdone when you remove it.
Nutrition Info
Fat (g)
12 gFiber (g)
2 gNet carbs
6 gProtein (g)
11 gSugar (g)
2 gNutrition info provided as a courtesy and basic guideline. I do not support calorie counting so calories are not included. The accuracy of the nutritional information for any recipe on this site is not guaranteed. View disclaimer.
