Sweet Potato, Kale, and Goat Cheese Frittata
Updated April 14, 2025
Quick Summary
This Sweet Potato, Kale & Goat Cheese Frittata is a deliciously simple one-skillet meal that’s perfect for brunch, lunch, or dinner. Packed with nutritious veggies and creamy goat cheese, it’s a flavorful, gluten-free, and vegetarian-friendly dish that’s easy to make and great for meal prep.
There’s something special about slow mornings—when sunlight spills into the kitchen and you have time to savor a homemade breakfast that feels both wholesome and a little fancy.
That’s where this Sweet Potato, Kale & Goat Cheese Frittata comes in. It’s warm, hearty, and packed with flavor, yet somehow still feels light and nourishing. Perfect for a weekend brunch, meal prep, or even a cozy dinner.
Why This Frittata Works
This dish is a trifecta of textures and flavors:
- Sweet potatoes bring a natural, earthy sweetness and a satisfying bite.
- Kale adds a subtle bitterness and lots of nutrients, while staying tender after a quick sauté.
- Goat cheese delivers creamy tang that melts into the eggs, making each bite feel rich and luxurious.
And the best part? It’s all baked in one skillet, making cleanup a breeze.
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 recipes that you will keep coming back to! It’s a staple in our house!
Sweet Potato, Kale, and Goat Cheese Frittata
Ingredients
- 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
Instructions
- 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.
Nutrition
Have you tried this recipe?
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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.
Milk duds are for sure a dud:)
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.
Oops, sorry about that! Fixed the typo!
I adore a delicious frittata! Love the addition of kale and sweet potato! Adding it to my must make list!
Thanks Lauren!
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.
Wow, you are ready!! I want to come to your house!
Oh my gosh, sounds so yummy. Definitely will be making this one. Thanks!
I hope you like it!
I love Frittata! All the good things in one pan 🙂
I agree!
Oh man, this looks like the perfect breakfast for dinner. Just pass the hot sauce =)
Yes, hot sauce is a good addition!
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.
LOVE the idea of passing out chips. I am coming to your house:)
This looks like the perfect breakfast right here!
Paige
http://thehappyflammily.com
YUM! I’m totally going to make this over the weekend.
Now that’s a nice frittata!
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!
I love when my eggs are loaded with veggies too! Extra seasonings and veggies are what really make the flavors stand out. Looking forward to seeing what costumes your kids picked out too!
-J. Munro
http://foodvacuumsealers.com.au
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!
You can use almond milk.
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. : /
Yes, there is a big green Print Recipe button in every recipe box. Click on that. Thanks!
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.
Thanks!
I linked to the cast iron skillet we use in the post. It is a 10.25 inch Lodge skillet. I hope that helps!
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!
Looks amazing and so pretty. Can’t wait to try. Can I just use egg whites?
This is fun to make and so delicious and beautiful, with all my favorite ingredients including nutmeg! Thanks for the recipe!
You are welcome! Glad you liked it!
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?
Possibly. It shouldn’t stick. Maybe grease it more generously next time?
Yum! Made this exactly as listed loved it! Great fall fritatta!
Glad you liked the recipe! I need to make it this week:)
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.
I don’t have a cast iron skillet. Can I just bake this this in a glass pie pan?
Sure!
Yes you can use glass, but any oven proof skillet would work as well.
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.
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.
How many servings does this make?
6