Feta, Kale & Sweet Potato Frittata

For those of you who are unfamiliar with frittatas, they are simply an Italian take on the omelette.  And, as usual, the Italians prove that they are the masters of a kitchen.  


Frittatas are incredibly easy and can be loaded wth many more ingredients than omelettes as they don't need to be folded and removed in their entirety from a pan.  You simply cook the vegetable ingredients in an ovenproof cast-iron pan, add the egg mixure cooking until it is set and then placing the frittata in the oven to finish.  Once cooked, it can be sliced up in the pan and served.  This recipe serves 4 as a main course and will give you dome leftovers to have for lunch the next day.  


Eggs are a great way to get protein and frittatas provide the perfect backdrop to load your meal with healthy vegetables.  

Feta, Kale & Sweet Potato Frittata.JPG


  • 12 large eggs

  • 70ml milk

  • 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

  • 4 cloves garlic, minced

  • 1 tablespoon chopped fresh rosemary

  • half a 250g bag of curly kale, finely chopped with all ribs removed

  • 250g crumbled goat cheese


  • Preheat oven to 200C.

  • In a large bowl, beat the eggs and milk and season with salt, and pepper. Set aside.

  • Put a large ovenproof skillet (preferably cast iron) over medium high heat and add the olive oil, heating until hot. Add the sweet potato and onion and cook until tender, about 8-10 minutes. Add the garlic, rosemary, and kale.  Cook kale until it is wilted. Season with salt and black pepper.

  • Remove half of the vegetable mixture from the pan and set aside. Pour all the egg mixture into the pan, over the sweet potatoes, kale, onion, and garlic. Add the reserved vegetable 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 with a fresh salad if possible.