August 15, 2020

Sweet Potato and Sausage Frittata

This healthy sweet potato and sausage frittata is a hearty option for breakfast or brunch. Filled with ground sausage, roasted sweet potatoes, and fresh chopped spinach, this flavorful egg bake is sure to be everyone’s favorite. Not only is it delicious, this healthy recipe is perfect to make in advance and meal prep for the week.

The Perfect Breakfast or Brunch: Sweet Potato and Sausage Frittata

Healthy egg bakes like this sweet potato and sausage frittata are some of my very favorite breakfasts or brunch. Not only are they incredibly easy to make, egg bakes are packed with proteins, veggies, and healthy fats to keep you feeling satisfied and full until lunch.

This sweet potato and sausage frittata is made with pork sausage, delicious sweet potatoes, and fresh spinach. While it’s incredibly flavorful, this frittata is made with just a few simple ingredients that you likely already have on hand. Go ahead whip up this recipe for your next Saturday brunch or meal prep it for an easy breakfast during the week.

spinach, sausage, and sweet potatoes in a non-stick pan

Frittata Ingredients

Ground Sausage: This recipe uses pork sausage, but feel free to use ground chicken or turkey sausage if you prefer.

Eggs: Eight whole eggs keeps this frittata packed with protein and healthy fats.

Coconut Milk: A little coconut milk helps to make the eggs nice and fluffy. If you don’t have coconut milk, feel free to use plain, unsweetened almond milk or half and half.

Spinach: Freshly chopped spinach to help you get in those veggies.

Onion: For extra flavor. Feel free to leave this out if you prefer.

Roasted Sweet Potatoes: This recipe uses roasted sweet potatoes to keep things super simple and easy. To roast your sweet potatoes, just dice them, drizzle with oil, and roast at 400 degrees for around twenty to twenty-five minutes until tender.

whisked eggs with whisk in bowl

How to Make This Healthy Sweet Potato Frittata

Step One: First, make the egg mixture by combining the eggs, coconut milk, spices, and hot sauce. The hot sauce is optional but it adds a little extra flavor to the frittata which never hurts.

Step Two: Next, brown the ground sausage in an oven-safe, non-stick skillet. You’ll add the diced onions with the sausage so that everything cooks together and becomes nice and flavorful.

Step Three: Once the sausage is fully cooked, it’s time to add the sweet potatoes and chopped spinach. Stir until everything is well combined.

uncooked frittata in non-stick pan

Step Four: Now, pour the egg mixture evenly over the sausage and veggies in the skillet. Transfer the frittata to a hot oven and let it bake for twenty to twenty-five minutes or until fully cooked.

Step Five: Let the frittata cool for just a moment before serving. An extra drizzle of hot sauce or buffalo sauce is always delicious!

Ways to Customize

What is great about this recipe is that you can customize it to fit your needs and tastes. It is a great way to get in extra veggies and protein at breakfast. Here are a few great ways to make this frittata your own:

  • Add in more veggies! Some great options are: diced bell peppers, mushrooms, tomatoes, asparagus, kale, arugula, or zucchini.
  • Add in a little extra protein! If you like, you can add bacon to this frittata as well for a little extra protein and that delicious smoky flavor.
  • Add in a little shredded cheese! This frittata recipe is naturally dairy-free but that does not mean you cannot top your frittata with your favorite cheese. Shredded sharp cheddar, goat cheese, mozzarella, or pepper jack would all be great options.

Sweet Potato and Sausage Frittata in non stick skillet

What to Serve with a Sweet Potato and Sausage Frittata

This frittata is hearty enough on it’s own, but having a few things on the side can never hurt! Here are a few great options you could serve on the side:

  • sautéed spinach or kale
  • roasted sweet potatoes or russet potatoes
  • sliced avocado
  • fresh fruit
  • mixed greens

How to Store and Reheat

Once the frittata has completely cooled, store the slices in an air-tight container in the fridge for three to four days. The best way to reheat the frittata slices is in a 350 degree oven for five to ten minutes until fully warmed through. If you don’t that kind of time, you can also reheat the slices in the microwave for thirty seconds to a minute until hot.

More Breakfast Recipes to Love

Vanilla Chia Pudding

Bacon, Egg, and Cheese Egg Muffins

Peanut Butter Banana Baked Oatmeal Cups

Easy Make Ahead Hash Brown Casserole

Whole30 Roasted Breakfast Potatoes

Loaded Breakfast Egg Muffins



Sweet Potato and Sausage Frittata

  • Author: Ashlea Carver
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4-6 1x
  • Diet: Gluten Free
  • Author: Ashlea Carver
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4-6 1x
  • Diet: Gluten Free


  • 1 pound ground pork sausage
  • 1/2 small onion, diced
  • 1 medium to large sweet potato, diced and roasted
  • 3 oz fresh spinach, chopped
  • 8 eggs
  • 1/4 cup canned coconut milk
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1 tablespoon hot sauce or buffalo sauce


  1. Preheat an oven to 350 degrees.
  2. Whisk together the eggs, coconut milk, salt, black pepper, garlic powder, and hot sauce until well combined.
  3. Heat a large oven safe non-stick skillet over medium heat. When the skillet is hot, add the avocado oil, ground sausage, and diced onion. Brown the sausage, breaking it up as it cooks.
  4. Once the sausage is fully cooked, add the roasted sweet potatoes and chopped spinach to the skillet and stir until well combined.
  5. Next, evenly pour the egg mixture over the sausage and veggies. Bake the frittata for 20-25 minutes until the egg is completely set. Remove from the oven and let cool for 5-10 minutes before serving. Enjoy!

Keywords: sweet potato and sausage frittata, healthy sweet potato frittata, paleo sausage and sweet potato frittata

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  1. This frittata was the absolute best dish of my Easter brunch. Perfect combo of sausage and roasted sweet potatoes. Eggs cooked perfectly following your directions. Thank you for the most delicious healthy recipes.

  2. This was delicious! I subbed peppers for sweet potatoes since I had some to use up. I will definitely be making again with the sweet potatoes. This is perfect for early mornings reheated!

  3. Omg! This is sooo good! My husband and my 2 year old daughter loved it. We will be putting this is rotation for sure. It was simple to make and was a nice easy dinner on a busy day.

  4. Great recipe. I made it with a few modifications: 1) I substituted Field Roast’s Italian sausage for ground pork, which means I needed to add more fat (a couple tablespoons of olive oil) and less salt. 2) I had kale on hand, so I substituted that for spinach. Once I finished cooking my sausage and veggies, there was no room left in the pan for eggs 😅 so I transferred everything to a 9×13” casserole pan…and added 4 more eggs, baked for 30 minutes and viola 🪄 It taste great. Thanks for the inspiration.

  5. Love that a 12″ frittata is 4 servings! At first I thought the 497 kcal seemed like a lot, but for a 1/4 of the pie – YES PLEASE! Is the coconut milk for a certain flavor profile or just to keep dairy free?

    • I’m so glad you liked it, Jill! Thanks for taking the time to leave a review!

  6. I just devoured my first ever (massive) slice of this frittata and it is FREAKING DELICIOUS! I’ve never made any type of frittata or quiche recipe before, but I can see myself making this one again and again. I love this because I generally have all of these things on hand and it was so easy to put together, but the end result feels slightly special and indulgent for a weekday lunch. I LOVE the slight kick from the hot sauce, don’t skip it! I added feta cheese and used regular milk in the eggs, but otherwise kept everything the same… YUM. THANK YOU, Ashlea!

  7. This frittata is so yummy and so quick to make! I love the taste of the roasted sweet potatoes. Delicious and filling!

  8. So easy and simple for entertaining at brunch. Makes amazing leftovers too! I added cheese for an additional twist when I reheated it.

  9. Another great recipe! Thank you! This was also very easy. I didn’t have ground sausage so I used sausage with casing and just sliced it. I had left over roasted sweet potatoes. Poof – a delicious breakfast!

  10. I made this for breakfast for the first two mornings of a round of Whole 30 and my husband liked it so much he made me make it again. So delicious and filling!

  11. Recommend this yummy frittata to everyone! My husband and I make it for breakfast or dinner, so easy to whip up and have for multiple days! Made it for my family over the holidays and everyone was asking for the recipe! Love it!!

  12. Super easy and delicious! I used walnut milk and kale instead of spinach. I also put it in a 9X13 since I started browning the sausage in a skillet that is NOT oven safe (*face palm*). Perfect way to start the new year!

  13. This was amazing! I’m definitely making this allllll the time! Can’t wait til the pandemic is over so I can make for my family on holiday mornings 🙂

  14. WOW. This is delicious and quite simple to make! Had to sub frozen spinach, but worked just fine!

    • This was delicious! I didn’t have any sweet potato on hand but it’s still super flavorful without. Makes a great, filling post workout breakfast. Thanks!

    • This is one of my favorites. Its easy to make very healthy, a change up from the breakfast norm and a great quick go to as a meal prep for breakfast. Thanks Ashlea!

      • You’re so welcome, Bill! So glad you loved the recipe and thank you for taking the time to leave a review!

  15. This was delicious! So flavorful and easy, perfect for brunch or a breakfast for dinner kind of day. Thank you!

  16. I made this for Father’s Day brunch while I was on Whole 30 and it was DELICIOUS!! So good that I’m making it again for a birthday/bachelorette beach trip this weekend. Thank you!!

  17. I took this to ladies Bible Study this morning and everyone loved it! I found your recipe last night and decided to use what I had – ground turkey, added breakfast sausage seasoning. I also doubled the recipe and it made 1 1/2 casseroles! Thanks so much!

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