A Veggie Frittata Recipe Perfect for this Weekend

Vegetarian Frittata
By: Isabel Smith, MS, RD, CDN

If you love a heartier breakfast on the weekends, you can make this frittata that will fill you up without weighing you down. Too often, we think of hearty breakasts as those filled with cheese and/or bacon, but it doesn’t have to be. This is a recipe that’s as healthy as it is delicious. I came up with this veggie and potato-filled frittata that also helps you to make a few portions ahead for the week that you can use for future breakfasts, lunches or dinners. Try to use organic eggs in this recipe, and if you would prefer to add different veggies to the mix, go ahead!

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  • 2 large sweet potatoes, sliced into rounds about 1/3 – 1/2 inch thick
  • 2 tsp avocado or coconut oil
  • 1 small onion, chopped
  • 1/2 cup (55 g) mushrooms
  • 5 eggs
  • 2 egg whites
  • 2 handfuls spinach (about 2 cups)
  • 1/2 cup (125 ml) almond milk (or regular milk if you prefer)
  • sea salt and pepper, to taste
  • dash of dried turmeric
  • ½ tsp each (optional): onion or garlic powder, basil, oregano
  • Garnish: With sliced avocado or other fresh veggies.


  1. Preheat the oven to 350 F (180 C).
  2. Wash and prepare produce as directed.
  3. Use 1 teaspoon avocado or coconut oil to grease a medium skillet or oven-safe frying pan, then line the pan with the sliced sweet potatoes – and place in the warmed oven for 20 minutes.
  4. While the sweet potato pan is cooking, heat a separate pan over medium heat, and add the remaining oil followed by the onion and sauté for 5 minutes or until slightly browned.
  5. Next, add the spinach to the onion pan and sauté until wilted (about 2 minutes), then remove from heat.
  6. In a mixing bowl, combine 5 eggs and 2 egg whites, non-dairy milk plus salt and pepper, herbs and spices, then whisk together until well mixed.
  7. Once 20 minutes is up, remove the sweet potato pan from the oven and layer the sautéed onions and spinach on top of the sweet potatoes, and finally pour over the egg mixture into the pan.
  8. Place the pan back in the oven for 35 minutes.
  9. Remove from oven and let cool.
  10. Cut and serve with your favorite garnish.

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 1 hour

Servings: 6

  • Nutrition per serving:
  • Calories130
  • Fat6g
  • Saturated Fat2.5g
  • Cholesterol165mg
  • Sodium150mg
  • Carbohydrates12g
  • Fiber2g
  • Sugars3g
  • Protein 7g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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