Garnet Sweet Potato Frittata

The sweet potato is North Carolina’s state vegetable. Packed full of betacarotene, vitamin A and vitamin C, this root vegetable is a nutritional powerhouse. In order to take advantage of the full amount of betacarotene, it should be paired with some healthy fat. I use safflower oil because it can tolerate a lot of heat before it degrades. Studies have even shown it may reduce the risk of heart disease and improves HDL levels of healthy cholesterol. I save flavorful olive oil for salads and dressings, but tend not to cook with it.

I cannot remember if this is a Garnet or Jewel Sweet Potato. Either will work. It was huge and I only used 3/4 of it for this recipe. The rest got steamed and will be enjoyed by my dogs with their lunch. Sweet potatoes are great for dogs and humans alike.

This frittata was made in the style of the classic Spanish dish Tortilla española. I visited Spain as a teen twice with my mom in the 1990’s and both times I was a vegetarian. Which meant I ate a lot of it. Spain in the 1990’s didn’t boast a lot of vegetarian options besides olives, lettuce, tomatoes and crusty bread.

Garnet Sweet Potato Frittata


  • 4 tablespoons safflower oil, 2 tablespoons reserved
  • 2 to 2 1/2 cups of diced sweet potatoes
  • 1 cup diced red or yellow onion
  • 2 cloves garlic, crushed
  • 1/2 teaspoon oregano
  • 1/2 teaspoon paprika
  • salt and pepper
  • 5 large eggs
  • 2 tablespoons fat free half and half

  1. Pre-heat oven to 500 degrees.
  2. Heat 2 tablespoons oil over medium heat in a skillet or sauté pan for a few minutes. Add onion, garlic, and sweet potatoes. Cook for about 10 minutes, stirring frequently until potatoes become tender and onions are golden. If onions begin to brown or burn, reduce heat.
  3. Remove potato-onion mixture from skillet and place in a large bowl to cool. Wipe out and dry skillet, set aside.
  4. In another bowl, combine eggs, oregano, paprika, salt, pepper and half and half. Whisk together vigorously until combined.
  5. Once onion-potato mixture has cooled, pour egg mixture over top of onions and potatoes and stir to combine. Allow to sit for a few minutes so that flavors may blend.
  6. Place reserved oil in skillet and warm over medium-low heat. Make sure that the oil is evenly distributed and coating entire bottom of skillet.
  7. Pour egg-potato-onion mixture into skillet all at once. Some oil may come up around the sides. Cook on stovetop over medium-low heat. As the frittata cooks, the eggs will turn white around the edges. Once it becomes more solid, gently run a spatula along the edges of the tortilla making sure it doesn’t stick or burn. If it begins to brown, reduce heat. After 5-10 minutes the edges and bottom of the tortilla will be cooked but the center will still remain runny.
  8. Place skillet under the broiler. Be careful not to place too close to flame. Allow to cook for another 5-10 minutes (moving farther away from heat if necessary) until eggs have set and no liquid is present in the center. Makes approximately 6 servings. Can be enjoyed for breakfast or with dressed greens as a light lunch.

2 responses to “Garnet Sweet Potato Frittata

  1. I made this for dinner tonight and it is delicious. There’s something about the onions and sweet potatoes that is so rich and yummy! I think I may have put too many potatoes in and not enough eggs though, because it all fell apart… but it still tasted so good! Oh, and I added some sharp cheddar.

    • Thank you so much for trying it!!! I wonder if maybe the cheddar played a role in it falling apart – hard to tell since I didn’t make it with cheddar the first time. I guess if it falls apart it’s a bit more like a scramble!!!

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