Healthy Cast Iron Sweet Potato Frittata

Healthy Cast Iron Sweet Potato Frittata

With just 5 ingredients and ready in less than 30 minutes, this healthy sweet potato frittata is an easy breakfast win!

Disclosure: This post is sponsored by Nellie’s Free Range Eggs. All reviews and opinions expressed in this post are based on my personal views.

This healthy sweet potato frittata is an easy, nutritious breakfast that the whole family will love!

As fun as the holidays can be, they also come with a lot of stress.

From picking out the perfect present to decorating the house for guests, this time of year can take a lot of brain power.

One area that shouldn’t be stressful is breakfast.

Let the afternoons be filled with family activities and dinner spent cooking family favorite recipes, but treat yourself to a slow morning with a cup of coffee and a slice of this healthy sweet potato frittata.

After all, it takes less than 30 minutes to make and will start your day off on a healthy, yet flavorful note.

Healthy cast iron sweet potato frittata

What You Need to Make a Healthy Sweet Potato Frittata

As mentioned above, there are just 5 main ingredients, not counting the salt, pepper and garlic powder.

  • Sweet potato: you need just 1 sweet potato. While I call for a small one, feel free to use a larger-sized one for a thicker sweet potato base.
  • Olive oil: feel free to use avocado or coconut oil instead.
  • Nellie’s Free Range Eggs: any large eggs will work. I haven’t tried this recipe with egg whites or egg substitutes.
  • Oat milk: cow’s milk or any unsweetened milk alternative would also work.
  • Cheese: the first time I made this frittata I used mozzarella cheese, but since then I’ve had good success with cheddar, pepper jack, and monterey jack.
  • Salt, pepper, and garlic powder.
eggs, shredded cheese, and sweet potato

Why Nellie’s Eggs?

  • All their eggs come from healthy free range hens raised on certified humane farms.
  • Unlike many egg brands Nellie’s raises free range chickens. There’s absolutely no cages on their farms, and the hens have well-ventilated barns to live in as well as ample space to roam around and forage in the pasture outside.
  • The hens are fed nutritious, high-quality feed free of antibiotics and added hormones. A healthy diet for the hens = higher quality eggs.
Healthy cast iron sweet potato frittata

How to Shred the Sweet Potato  

The most involved part of this healthy sweet potato frittata recipe is shredding the sweet potato.

I made these up in the mountains where a cheese grater was my only option. While this worked perfectly fine, it did take about 5 minutes.

To shred the sweet potato in less than a minute, use the shredding blade on your food processor.

No need to peel the sweet potato (although you can if you really want to).

I wish I could say I chose not to peel it as a way to increase the fiber content (which it does), it was simply out of laziness.

And it was a great decision as you couldn’t tell the peel was left on at all! Just make sure to really scrub and rinse the sweet potato before shredding.

Slice of frittata

Additions and Substitutions for this Healthy Sweet Potato Frittata

As with all frittata recipes, this one is super customizable! Feel free to add in extra vegetables – I think chopped broccoli would be delicious! You can also change up the cheese type for a different flavor.

For milk, the higher the percent fat of the milk, the richer the frittata will be. It can also be made with almond or soy milk – just make sure not to use the vanilla kind!

More Holiday Breakfast Ideas

What are you making for breakfast over the holidays? I’d love to hear! And if you make this recipe, be sure to drop a comment below or tag @TheHealthyToast_Rd on Instagram to let me know how it turned out!

Healthy cast iron sweet potato frittata

Healthy Cast Iron Sweet Potato Frittata

With just 5 ingredients and ready in less than 30 minutes, this healthy sweet potato frittata is a healthy breakfast win!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Breakfast
Cuisine: American
Keyword: Breakfast, Eggs, Gluten-Free, Healthy
Servings: 4
Calories: 271kcal
Author: Kelli


  • 1 small sweet potato
  • 1 T olive oil
  • Salt and pepper to taste
  • ¼ tsp garlic powder
  • 6 large Nellies Farm Fresh Eggs
  • ¼ cup milk
  • ¾ cup cheese divided


  • Preheat oven to 400oF.
  • While oven preheats, shred sweet potato using shredding blade on a food processor or manually using a cheese grater. Option to peel sweet potato first, but I prefer to keep the peel on.
  • Place cast iron skillet on stove over medium-high heat and add olive oil. Once oil is hot, add shredded sweet potatoes. Season with salt and pepper to taste. Cook about 3-4 minutes, or until sweet potatoes are soft and starting to turn brown. Reduce heat to medium.
  • In a medium-sized mixing bowl, whisk eggs, milk and pinch of salt and pepper. Stir in ½ cup of shredded cheese then pour egg mixture into cast iron and cook until sides of eggs begin to set, about 2-3 minutes.
  • Sprinkle remaining ¼ cup of shredded cheese and place cast iron in preheated oven. Cook 8-10 minutes or until frittata is set. Adjust oven to broil and broil frittata for 1 minute, or until brown on top.
  • Remove from oven and cut into 4 slices. Serve immediately.


Nutrition for 1/4 of recipe: 271 calories, 8 g saturated fat, 9 g carbohydrate, 1 g fiber, 2 g sugar, 16 g protein

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With just 5 ingredients and ready in less than 30 minutes, this healthy sweet potato frittata is an easy breakfast win! -

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About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

Welcome to The Healthy Toast!

Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive. 

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