Frittata of Sweet Potatoes, Swiss Chard, Peppers and Onions

May 09, 2023May 9, 20230 1
Frittata of Sweet Potatoes, Swiss Chard, Peppers and Onions recipe
in Breakfast/Brunch

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 yellow pepper , roasted and thinly sliced
2 lbs sweet potatoes , about 3
5 eggs , use whole egg
5 egg whites
salt , to taste
black pepper , to taste
2 tablespoons olive oil
1 large Spanish onion , sliced with the grain
1 bunch swiss chard , about 6 oz. , Prep as suggested before blanching
1 tablespoon parsley , chopped

Nutrision Information

Servings Per Recipe
4-6
Calories
220
Sugar
5g
Fat
10g
If you're looking for a delicious and healthy breakfast or brunch recipe that is packed with flavor and nutrients, this frittata is a great option. It is easy to make, filled with colorful vegetables, and can be easily customized to suit your preferences. This frittata is also an excellent way to use up any leftover vegetables you have on hand. Serve it with a side salad or some fresh fruit for a complete meal.

Instructions

1.Preheat the oven to 400°F.
2.In a large bowl, whisk together the eggs, egg whites, salt, and black pepper.
3.Set the eggs aside.
4.Heat 1 tablespoon of olive oil in a large oven-safe non-stick pan over medium heat.
5.Add the onions, peppers, and sweet potatoes to the pan.
6.Saute the vegetables for 10 minutes or until they are tender.
7.Add the Swiss chard to the pan.
8.Cook for an additional 2 minutes or until the Swiss chard has wilted.
9.Pour the egg mixture over the vegetables.
10.Cook the frittata on the stovetop for 4-6 minutes or until the eggs are set around the edges.
11.Place the frittata in the preheated oven.
12.Bake for 10-12 minutes or until the eggs are fully cooked.
13.Remove the frittata from the oven.
14.Top with chopped parsley and serve.

PROS

This frittata is a delicious and hearty breakfast or brunch option that is packed with nutrient-dense vegetables like sweet potatoes, Swiss chard, and peppers.

It is gluten-free, dairy-free, and can be easily adapted to be keto-friendly by omitting the sweet potatoes.

It can also be prepared ahead of time and reheated for a quick and easy breakfast during the week.

CONS

Some may find this recipe to be time-consuming with the prep and cooking time.

The sweet potatoes can take longer to cook than other vegetables and may require a longer cooking time.

HEALTH & BENEFITS

This frittata is loaded with vitamins, minerals, and antioxidants from the nutrient-dense vegetables.
Sweet potatoes are a rich source of beta-carotene, vitamin C, potassium, and fiber.
Swiss chard is high in vitamin K, vitamin A, and vitamin C.
Peppers are rich in vitamin C and other antioxidants.
Eating a diet rich in these vegetables has been linked to numerous health benefits including improved heart health, digestion, and immune function.

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