Name: Kale, Sweet Potato, and Onion Frittata Recipe
Prep time: 15 min
Cook time: 6 min
Total time: 21 min
Yield: 2
Cuisine: Italian
Ingredients: 7 large egg whites; large egg yolk; 1 small sweet potato; 1 cup water; 1 small yellow onion; 2 tsp extra virgin olive oil; kosher salt; ground pepper; 2 cups kale leaves; ½ blood orange

A fusion of kale, sweet potato, and onion makes this frittata a nutrient-packed delight. The combination of tender vegetables and fluffy eggs creates a perfect meal for any time of day.

Photos of Kale, Sweet Potato, and Onion Frittata Recipe

Kale is a leafy green that might not always be in your fridge but is packed with nutrients. Sweet potato adds a subtle sweetness, complementing the savory elements. Make sure to pick up a blood orange for a unique and vibrant garnish.

Ingredients for Kale, Sweet Potato, and Onion Frittata

Egg whites: Provides a fluffy texture to the frittata.

Egg yolk: Adds richness and color to the dish.

Sweet potato: Brings a natural sweetness and soft texture.

Water: Used to soften the sweet potato during cooking.

Yellow onion: Adds a mild, sweet flavor and aroma.

Extra virgin olive oil: Used for sautéing and adds a rich, fruity flavor.

Kosher salt: Enhances the flavors of the ingredients.

Ground pepper: Adds a hint of spice and depth.

Kale leaves: Provides a nutritious, slightly bitter green element.

Blood orange: Offers a tangy and colorful garnish to the dish.

One reader, Hally Nicholson says:

This kale, sweet potato, and onion frittata is a delightful breakfast option. The flavors blend perfectly, and the texture is light and fluffy. It's healthy, delicious, and easy to make. Highly recommend!

Hally Nicholson

Techniques Required for Making a Frittata

How to beat egg whites: Use an electric hand mixer to beat the egg whites until soft peaks form. How to fold egg yolks: Gently incorporate the egg yolks into the beaten egg whites using a rubber spatula. How to boil and simmer: Bring the sweet potato and water to a boil over high heat, then reduce the heat to low and simmer until the water evaporates and the sweet potato is soft. How to cook vegetables: Add onion, olive oil, salt, and pepper to the skillet and cook until the onion softens. Then, add kale and cook until wilted and dark green. How to bake in an oven-safe skillet: Transfer the skillet with the egg mixture and vegetables to a preheated oven and bake until the frittata is puffed and lightly browned. How to flip a frittata: Let the frittata cool in the skillet, then flip it onto a cutting board before cutting into wedges.

How To Make Kale, Sweet Potato, and Onion Frittata

Grab a bite of this savory onion frittata, loaded with distinctly earthy flavors from the kale and tender sweet potatoes, for a filling meal!

Preparation: 15 minutes

Cooking: 6 minutes

Total: 21 minutes

Serves:

Ingredients

7large egg whites
large egg yolk
1small sweet potato,cut in ½-inch cubes
1cupwater
1small yellow onion,roughly chopped
2tspextra virgin olive oil
kosher salt,to taste
ground pepper,to taste
2cupskale leaves,chopped, ribs and stems removed
½blood orange,or ½ small navel orange

Instructions

Preheat the oven to 450 degrees F.
In a large bowl, beat the egg whites with an electric hand mixer until soft peaks form.
Add the egg yolks and gently fold with a rubber spatula until incorporated. Refrigerate.
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, for 8 minutes until the water has evaporated and the sweet potato is soft on the outside.
Add the onion, olive oil, salt, and pepper. Increase the heat to medium and cook, stirring often, for 1 minute until the onion starts to soften.
Add the chopped kale and cook, stirring often, for 2 minutes more until the kale is wilted and dark green.
Spread the vegetables evenly over the bottom of the skillet, then pour the egg mixture on top and spread in an even layer.
Transfer the pan to the oven and bake for 5 to 6 minutes, until the frittata is puffed, cooked through, and very lightly browned.
Let the frittata cool in the skillet for 5 minutes, then flip it onto a cutting board and cut in half.
Cut the frittata into wedges, then serve with orange slices, and enjoy!

Recipe Notes

Let any leftovers cool completely, then store in an airtight container in the refrigerator.

Nutrition

Calories: 202.10kcal
Fat: 6.65g
Saturated Fat: 1.28g
Monounsaturated Fat: 4.05g
Polyunsaturated Fat: 0.82g
Carbohydrates: 20.11g
Fiber: 3.70g
Sugar: 7.81g
Protein: 15.85g
Cholesterol: 68.43mg
Sodium: 880.01mg
Calcium: 84.93mg
Potassium: 563.33mg
Iron: 1.04mg
Vitamin A: 453.57µg
Vitamin C: 40.38mg

Essential Technique Tip for Making a Perfect Frittata

To ensure your frittata is light and fluffy, make sure to beat the egg whites until they form soft peaks before folding in the egg yolks. This will incorporate air into the mixture, giving the frittata a delicate texture.

Time-Saving Tips for Making This Frittata Recipe

Pre-cook the sweet potato: Microwave the sweet potato for 3-4 minutes before adding it to the skillet to reduce cooking time.

Use pre-chopped vegetables: Buy pre-chopped kale and onion to save on prep time.

Beat eggs in advance: Beat the egg whites and egg yolk the night before and store them in the refrigerator.

One-pan method: Use an oven-safe skillet to cook everything from start to finish, minimizing cleanup.

Quick cool down: Let the frittata cool on a wire rack to speed up the cooling process.

Substitute Ingredients For Kale, Sweet Potato, and Onion Frittata Recipe

kale - Substitute with spinach: Spinach has a similar texture and slightly milder flavor, making it a good replacement in a frittata.
kale - Substitute with Swiss chard: Swiss chard offers a similar leafy texture and a slightly earthy taste that complements the dish.
sweet potato - Substitute with butternut squash: Butternut squash has a similar sweetness and texture when cooked, making it a suitable alternative.
sweet potato - Substitute with carrot: Carrots provide a similar sweetness and can be easily sliced or diced to match the texture of sweet potatoes.
yellow onion - Substitute with red onion: Red onions have a slightly milder flavor and add a touch of color to the dish.
yellow onion - Substitute with shallots: Shallots offer a more delicate and sweet flavor, which can enhance the overall taste of the frittata.
extra virgin olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a neutral flavor that works well in cooking.
extra virgin olive oil - Substitute with grapeseed oil: Grapeseed oil has a high smoke point and a neutral taste, making it a good alternative for cooking.
kosher salt - Substitute with sea salt: Sea salt provides a similar level of salinity and can be used in the same quantity.
kosher salt - Substitute with Himalayan pink salt: Himalayan pink salt offers a similar flavor profile and can be used as a direct replacement.
ground pepper - Substitute with white pepper: White pepper has a slightly different flavor but provides the same level of heat and seasoning.
ground pepper - Substitute with cayenne pepper: Cayenne pepper adds a bit more heat and a different flavor profile, but can be used in smaller quantities for a similar effect.
blood orange - Substitute with navel orange: Navel oranges have a similar sweetness and citrus flavor, making them a good replacement.
blood orange - Substitute with grapefruit: Grapefruit offers a slightly more tart flavor but can add a refreshing citrus note to the dish.

How to Beautifully Present This Frittata

Serve smaller portion sizes: Cut the frittata into elegant, bite-sized wedges to create a refined and sophisticated presentation.
Use decoration: Garnish the plate with thin slices of blood orange arranged in a fan shape, adding a pop of color and a touch of citrus aroma.
Add texture: Sprinkle a few crispy kale leaves on top of the frittata wedges for a contrasting crunch and visual appeal.
Drizzle with sauce: Lightly drizzle a reduction of blood orange juice and olive oil around the plate to enhance the flavor profile and add a glossy finish.
Use microgreens: Place a small tuft of microgreens on each frittata wedge to introduce a fresh, vibrant element and elevate the dish's presentation.
Highlight ingredients: Arrange a few thin slices of roasted sweet potato and onion around the plate to showcase the key ingredients and add visual interest.
Create height: Stack the frittata wedges slightly off-center to create a dynamic and visually appealing presentation that draws the eye.
Use a stylish plate: Serve the dish on a sleek, modern plate with a contrasting color to make the vibrant hues of the frittata and blood orange slices stand out.

Essential Tools for Making a Kale, Sweet Potato, and Onion Frittata

Electric hand mixer: Used to beat the egg whites until soft peaks form, ensuring a light and airy texture for the frittata.
Large bowl: Needed to hold and mix the egg whites and yolks together.
Rubber spatula: Ideal for gently folding the egg yolks into the beaten egg whites without deflating them.
Nonstick oven-safe skillet: Essential for cooking the vegetables and baking the frittata, as it can go from stovetop to oven seamlessly.
Cutting board: Used for chopping the sweet potato, onion, and kale, and for cutting the frittata into wedges after cooking.
Chef's knife: Necessary for chopping the vegetables finely and efficiently.
Measuring cups: Used to measure the water and kale accurately.
Measuring spoons: Needed to measure the olive oil, salt, and pepper precisely.
Oven: Preheated to 450 degrees F, it bakes the frittata to perfection.
Stovetop: Used to boil and simmer the sweet potato and cook the vegetables before transferring the skillet to the oven.
Serving plate: For presenting the frittata wedges along with the blood orange slices.
Tongs: Useful for handling and stirring the kale as it wilts in the skillet.
Spatula: Helps in flipping the frittata onto the cutting board after it has cooled.

How To Store and Freeze Leftover Frittata

Allow the frittata to cool completely before storing or freezing. This will prevent condensation from forming and making the frittata soggy.
To store in the refrigerator, wrap the cooled frittata tightly in plastic wrap or aluminum foil. Alternatively, you can place the frittata in an airtight container. It will keep in the refrigerator for up to 3-4 days.
To freeze the frittata, wrap it tightly in plastic wrap or aluminum foil, then place it in a freezer-safe container or resealable freezer bag. Label the container or bag with the date and contents. The frittata can be frozen for up to 2-3 months.
When ready to eat, thaw the frozen frittata in the refrigerator overnight. To reheat, unwrap the frittata and place it on a microwave-safe plate. Heat in the microwave for 1-2 minutes, or until heated through. Alternatively, you can reheat the frittata in a preheated 350°F (175°C) oven for 10-15 minutes, or until heated through.
If you plan to freeze individual portions, cut the cooled frittata into wedges before wrapping and freezing. This way, you can easily thaw and reheat only the number of portions you need.
Keep in mind that the texture of the kale and sweet potato may change slightly after freezing and reheating, but the flavor should remain delicious.

How To Reheat Frittata Leftovers

Preheat your oven to 350°F (175°C). Place the leftover frittata on a baking sheet and cover it with aluminum foil. Bake for about 15-20 minutes, or until heated through. This method helps to retain the moisture and prevent the frittata from drying out.
Alternatively, you can reheat the frittata in a skillet on the stovetop. Add a small amount of olive oil or butter to the pan and heat over medium-low heat. Place the frittata wedges in the skillet and cover with a lid. Cook for 5-7 minutes, or until heated through, flipping once halfway through.
For a quick and easy reheating option, use the microwave. Place a single serving of the frittata on a microwave-safe plate and heat on high power for 30-60 seconds, or until warmed to your liking. Be careful not to overheat, as this can cause the eggs to become rubbery.
If you have an air fryer, you can use it to reheat your leftover frittata. Preheat the air fryer to 350°F (175°C) and place the frittata wedges in the basket. Cook for 3-5 minutes, or until heated through and slightly crispy on the outside.
For a tasty twist, try slicing the leftover frittata into smaller pieces and adding them to a wrap or sandwich. The combination of sweet potato, kale, and onion will add a delicious flavor and texture to your lunchtime meal.

Random Fact About Kale, Sweet Potato, and Onion Frittatas

A frittata is an Italian egg-based dish similar to an omelette, but it is cooked more slowly and often includes additional ingredients like vegetables, cheese, and meats.

Is Making a Frittata Economical for Home Cooking?

This kale, sweet potato, and onion frittata recipe is quite cost-effective for a household. The primary ingredients like egg whites, kale leaves, and sweet potatoes are relatively inexpensive and widely available. The use of extra virgin olive oil and a blood orange adds a touch of luxury without significantly increasing the cost. Overall, this recipe scores a solid 8 out of 10 in terms of cost-effectiveness. The approximate cost for a household of 4 people would be around $10-$12 USD.

Is This Frittata Recipe Healthy or Unhealthy?

This kale, sweet potato, and onion frittata recipe is a nutritious and well-balanced meal. The dish is packed with nutrient-dense ingredients like:

Kale, which is high in vitamins A, C, and K, as well as fiber and antioxidants
Sweet potatoes, an excellent source of beta-carotene, vitamin C, and potassium
Onions, which contain quercetin, a powerful antioxidant with anti-inflammatory properties
Eggs, a great source of high-quality protein, vitamins, and minerals

The recipe uses a higher proportion of egg whites to yolks, reducing the overall cholesterol and fat content. Additionally, the use of extra virgin olive oil provides healthy monounsaturated fats.

To further enhance the nutritional value of this already healthy frittata, consider the following suggestions:

Incorporate additional vegetables like bell peppers, mushrooms, or spinach to increase the fiber and nutrient content
Use a combination of whole eggs and egg whites to strike a balance between protein, vitamins, and minerals while maintaining a lower cholesterol content
Experiment with different herbs and spices, such as garlic, thyme, or smoked paprika, to add flavor without relying on excessive salt
Serve the frittata with a side salad or mixed greens to boost the overall vegetable intake and provide a refreshing contrast to the warm, savory dish

Editor's Thoughts on This Kale, Sweet Potato, and Onion Frittata

This frittata recipe offers a delightful balance of flavors and textures, combining the earthiness of kale, the sweetness of sweet potato, and the mild sharpness of onion. Beating the egg whites to soft peaks adds a light, airy texture, making the dish feel both substantial and delicate. The blood orange slices provide a refreshing contrast, enhancing the overall experience. However, consider adding a bit of cheese, like feta or goat cheese, for an extra layer of richness. The method is straightforward, making it accessible for home cooks while delivering a sophisticated result.

Enhance Your Kale, Sweet Potato, and Onion Frittata Recipe with These Unique Side Dishes:

Roasted Brussels Sprouts with Balsamic Glaze: Elevate your frittata experience with a side of roasted Brussels sprouts drizzled in a tangy balsamic glaze. The caramelized edges and the sweet, acidic notes will perfectly complement the earthy flavors of the kale and sweet potato.

Quinoa Salad with Pomegranate Seeds: Add a burst of color and texture with a vibrant quinoa salad adorned with juicy pomegranate seeds. The nutty quinoa and the sweet-tart pomegranate will provide a delightful contrast to the savory frittata.

Garlic Parmesan Asparagus: For a touch of elegance, serve your frittata alongside garlic Parmesan asparagus. The tender asparagus spears, coated in a rich Parmesan and garlic mixture, will add a sophisticated flair to your meal.

Herbed Couscous: Complement the hearty frittata with a light and fluffy herbed couscous. Infused with fresh herbs and a hint of lemon zest, this side dish will bring a refreshing balance to the rich flavors of the main course.

Mixed Berry Parfait: End your meal on a sweet note with a mixed berry parfait. Layers of Greek yogurt, honey, and a medley of fresh berries will provide a delightful contrast to the savory frittata, making for a well-rounded dining experience.

Other Delicious Frittata Recipes to Try

Spinach and Mushroom Frittata: Dive into a delightful spinach and mushroom frittata that brings together earthy flavors and a fluffy texture. Perfect for a brunch or a light dinner, this dish is both nutritious and satisfying.

Roasted Red Pepper and Goat Cheese Frittata: Experience the tangy and creamy combination of roasted red peppers and goat cheese in this frittata. The vibrant colors and rich flavors make it a standout dish for any meal.

Zucchini and Tomato Frittata: Savor the fresh and light taste of zucchini and tomatoes in this frittata. It's a perfect way to use up summer vegetables and enjoy a healthy, delicious meal.

Broccoli and Cheddar Frittata: Indulge in the classic pairing of broccoli and cheddar cheese in this hearty frittata. It's a comforting and flavorful dish that's sure to please everyone at the table.

Asparagus and Ham Frittata: Combine the tender crunch of asparagus with the savory taste of ham in this frittata. It's a delightful option for a protein-packed breakfast or a quick weeknight dinner.

Appetizers and Desserts to Serve With This Frittata Recipe

Appetizers:

Stuffed Mushrooms: Elevate your appetizer game with these stuffed mushrooms. The earthy mushroom caps are filled with a savory blend of breadcrumbs, garlic, and Parmesan cheese, then baked to golden perfection. The herb-infused filling adds a burst of flavor that pairs beautifully with the natural umami of the mushrooms. Serve these delightful bites warm, garnished with a sprinkle of fresh parsley for a touch of color and freshness.

Caprese Skewers: Bring a taste of Italy to your table with these Caprese skewers. Juicy cherry tomatoes, creamy mozzarella balls, and fragrant basil leaves are threaded onto skewers and drizzled with a balsamic glaze. The combination of flavors is a classic that never fails to impress. These skewers are not only visually appealing but also a refreshing and light start to any meal. Perfect for entertaining, they can be assembled in advance and served chilled or at room temperature.

Desserts:

Chocolate Lava Cake: Imagine a warm, molten chocolate center encased in a delicate, cake shell. This dessert is a symphony of textures, from the slightly crisp exterior to the gooey, rich chocolate filling. Serve it with a scoop of vanilla ice cream or a dollop of whipped cream to balance the intense chocolate flavor. A sprinkle of powdered sugar and a few fresh berries add the perfect finishing touch, making it a feast for both the eyes and the palate.

Lemon Meringue Pie: Picture a buttery, flaky crust filled with a tangy lemon curd that strikes the perfect balance between sweet and tart. Topped with a cloud of toasted meringue, this dessert is both visually stunning and delicious. The meringue adds a light, airy texture that complements the smooth lemon filling. A garnish of lemon zest and a few mint leaves can elevate the presentation, making it an elegant choice for any occasion.

Why trust this Kale, Sweet Potato, and Onion Frittata Recipe:

This recipe combines the nutritional benefits of kale and sweet potato with the lightness of egg whites. The use of extra virgin olive oil ensures a healthy fat source, while the blood orange adds a refreshing citrus twist. Each step is carefully crafted to maximize flavor and texture, making it a reliable choice for a nutritious and delicious meal.

If you enjoyed this Kale, Sweet Potato, and Onion Frittata Recipe, be sure to share your thoughts and experiences in the Recipe Sharing forum!

FAQ:

Can I use whole eggs instead of just egg whites and one yolk?

Absolutely, you can use whole eggs if you prefer. Just substitute the 7 egg whites and 1 yolk with 4-5 whole eggs. The frittata will be a bit richer and more flavorful.

Can I use a different type of potato?

Yes, you can use other types of potatoes like Yukon Gold or even regular russet potatoes. Just make sure to cut them into small, even pieces so they cook evenly.

What if I don't have a nonstick, oven-safe skillet?

No worries! You can use any oven-safe skillet, but make sure to grease it well with olive oil or cooking spray to prevent sticking. If you don't have an oven-safe skillet, you can transfer the mixture to a baking dish before putting it in the oven.

Can I add other vegetables or proteins to this frittata?

Definitely! Feel free to add other veggies like bell peppers, mushrooms, or spinach. You can also add cooked proteins like bacon, sausage, or chicken. Just make sure everything is cooked before adding it to the egg mixture.

How do I store leftovers?

Store any leftover frittata in an airtight container in the refrigerator for up to 3 days. You can reheat it in the microwave or enjoy it cold. It's great for meal prep!