Sweet Potato, Kale, and Goat Cheese Frittata

By Maria Lichty

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Sweet Potato, Kale, and Goat Cheese Frittata-this easy one skillet vegetarian frittata is great for breakfast, lunch, or dinner. 

Sweet Potato, Kale, and Goat Cheese Frittata Recipe

Halloween is next week. Do you have your costumes and candy ready? Our boys pick out our costumes every year and they are always interesting…this year included:) You will have to wait until Halloween to see them.

I am always in charge of picking out the candy and I am torn on what to buy this year. Do I buy candy I love so I can eat it or do I buy candy I don’t like so I won’t eat it? Decisions, decisions! Don’t worry, we won’t be the house giving out Dots or those peanut butter kisses in the orange and black wrappers. Do you remember those? I always tried to trade those candies with my brother and sister, but they didn’t want them either. What candy are you passing out this year?

To balance out all of the sweets, you should make this savory Sweet Potato, Kale, and Goat Cheese Frittata. It has been on regular rotation at our house and I think you will love it too.

Sweet Potato, Kale, and Goat Cheese Frittata Recipe

I really don’t like plain eggs, but I love them when they are loaded with veggies. This frittata has sweet potatoes, kale, and red onion.

Sweet Potato, Kale, and Goat Cheese Frittata Recipe

I also add garlic, goat cheese, fresh rosemary, and a pinch of nutmeg. The flavors are crazy good and perfect for fall.

Sweet Potato, Kale, and Goat Cheese Frittata Recipe

The frittata is made in ONE skillet. It starts on the stove and finishes up in the oven.

Sweet Potato, Kale, and Goat Cheese Frittata Recipe

This frittata is great for breakfast, lunch, or dinner. It also reheats well, so put the leftovers in the fridge and reheat in the microwave.

This one skillet Sweet Potato, Kale, and Goat Cheese Frittata is one of those fall recipes that you will keep coming back to! It’s a staple in our house! And I will for sure be making it next week to balance out the Halloween candy. I bet I will end up buying my favorite candy or stealing it from Caleb and Maxwell’s stash:)

Sweet Potato, Kale, and Goat Cheese Frittata Recipe

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Sweet Potato, Kale, and Goat Cheese Frittata

This easy one skillet frittata is great for breakfast, lunch, or dinner. It is a staple at our house during the fall months.
4.50 from 10 votes


  • 8 large eggs
  • 1/4 cup milk
  • 1/8 teaspoon ground nutmeg
  • Salt and black pepper to taste
  • 2 tablespoons olive oil
  • 1 large sweet potato peeled and cut into 1/2-inch pieces
  • 1/2 red onion diced
  • 3 cloves garlic minced
  • 1 tablespoon chopped fresh rosemary
  • 6 cups chopped kale ribs removed
  • 1/3 cup crumbled goat cheese


  • Preheat oven to 400 degrees F.
  • In a large bowl, beat the eggs and milk together. Season with nutmeg, salt, and pepper, to taste. Set aside.
  • Place a large ovenproof skillet over medium high heat, preferably a cast iron skillet. Add the olive oil and heat until hot. Add the sweet potato and onion and cook until tender, about 8-10 minutes. Add the garlic, rosemary, and kale and cook until kale is wilted. Season with salt and black pepper, to taste.
  • Remove half of the mixture from the pan and set aside. Pour the egg mixture into the pan, over the sweet potatoes, kale, onion, and garlic. Add the reserved mixture back to the pan, making sure you evenly spread out the ingredients. Cook for 3-4 minutes or until just set. Top with crumbled goat cheese.
  • Place the pan into the oven and bake for 8-10 minutes or until eggs are firm and edges are golden brown. Remove from the oven and cut into wedges. Serve immediately.

Have you tried this recipe?

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I'm Maria and my husband is Josh. We share a love of cooking, baking, and entertaining. We enjoy creating recipes that are simple, fresh, and family friendly. We love sitting around the table with good food, good conversation, and good friends and family! Our kitchen is always open!
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4.50 from 10 votes (6 ratings without comment)

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  1. I love this frittata, that goes without saying, but I couldn’t stop laughing over your candy comment. Dots, you are right, yuck. Ditto for Skittles and those colored Tootsie Rolls. Ewwww. And Milk Duds, they have the word Dud right in there! We like Reeses Pieces and Milky Ways. 

  2. I’m not a fan of most artificial fruit flavored candy, except maybe Starburst. I do tend to buy that and other candy I know I won’t be tempted to eat when passing out Halloween candy. I love a frittata and look forward to making this. Question on the recipe – it only uses 8 eggs and 1/4 C milk correct? The recipe lists 8 eggs and 1/4 C twice? Thanks.

  3. I adore a delicious frittata! Love the addition of kale and sweet potato! Adding it to my must make list! 

  4. I LOVE Milk Duds but cracked up about dud being in the name which does seem like an automatic doom. I had never thought about that before. I have a big bowl of Snickers , Reese’s Cups, Milky Ways, Kit Kats and Peanut M&M’s ready which are all things I like. I also have a bowl of Starbursts, Mike and Ike’s, Sprees and gummy bears ready for kids who can’t have chocolate or peanuts. These are not things I particularly like so little to no temptation there. Besides Milk Duds I love York Mint Patties and Lemonheads. I hate black licorice and Payday bars which totally gross me out . Yes, those dots are awful and shouldn’t even be classified as candy. I can’t wait to see your costumes and hope you have a fun and safe Halloween.

  5. Dots! NOOOOOO! I hated to get those in my Halloween bucket, and those nightmarish Good N Plenty. (shudder) Dum Dums were always in abundance, which made them another loser because I only need one or two before I’ve had enough. I hate pulling them in and out of my mouth. I don’t want to have to tend my candy. I don’t know whether to be embarrassed about this or not, but it wasn’t until I was in my 30’s that it dawned on me our mom was stealing from our Halloween buckets the whole time we were growing up. She got away clean! We never knew!

    We’re giving out little bags of potato chips this year for a change. I’m excited.

  6. I love a frittata! We are passing out a mixture of candy this year. Can’t wait to see all the tricker treaters costumes when they come to our home!

  7. Hello there, Recently gone dairy free to help with a milk intolerance for my 2 month old while breastfeeding. Just wondering if you’ve ever substituted the milk in your frittatas? I can still have goat cheese so this one looks wonderful!

  8. It there a “print” button on your site?
    I would like to print your recipe- I don’t Twitter, gmail or share anything on FB- I just would like to see your recipe on paper- printed- otherwise I have to screen shoot it and then print it from my phone. : /

  9. What size skillet do you use? I made this for our lunch and while the flavors were good I left it in the oven longer because the eggs looked so wet in the center @ 10 mins and therefore, it was dry. I have never made a frittata before and want to try again but am wondering if I needed to use a larger skillet or rethink my timing.

    1. I linked to the cast iron skillet we use in the post. It is a 10.25 inch Lodge skillet. I hope that helps!

  10. Thank you so much for your quick response. I did use a smaller skillet so I bet that was my problem. I’m trying it again today!

  11. 4 stars
    This is fun to make and so delicious and beautiful, with all my favorite ingredients including nutmeg! Thanks for the recipe!

  12. 5 stars
    I just made this and while it was delicious, it stuck in my cast iron skillet. I used cocunut oil instead of olive – would that have made a difference?

  13. You recommend serving immediately, but have you tried freezing and/or reheating later? Just wondering if this dish would be good to make ahead and eat another day. 

  14. Hi I just found out my blood sugar is high and I’m not sure what to fix I’m not a good cook and I could really use some help with some recipes to try.

  15. 5 stars
    This was a delicious frittata, and a welcome change from the typical bacon or ham and cheddar frittata. The nutmeg might sound weird with eggs, but it brings out the flavor of the sweet potato and kale nicely. I served it with grits and hash browns to complete an excellent brunch.