Sweet Potato Frittata

This Sweet Potato Frittata is your new go-to meal and a wholesome recipe that works for babies, toddlers, and adults alike. It's soft, nutrient-dense, and packed with protein, iron, and fiber from simple ingredients like eggs, spinach, and sweet potatoes. Perfect for baby-led weaning, this frittata is gentle on tiny tummies while still satisfying the grown-ups at the table.

But here's what makes it a true gem—it’s incredibly versatile. Serve it warm for dinner, tuck it into lunchboxes the next day, or freeze a batch for those “what's-for-dinner” moments. Whether you’re catering to a fussy toddler, a weaning baby, or just want a nourishing, no-fuss meal, this recipe has you covered.

Why You’d Love This Sweet Potato Frittata

• Perfect texture for babies learning to eat and older kids
• Naturally soft for easy chewing and swallowing
• Rich in fiber, vitamins, and antioxidants
• Freezes beautifully; ideal for batch cooking

Prep Time: 10 mins

Cook Time: 35 mins

Yields: 4–6 servings

How to Make this Sweet Potato Frittata

Ingredients 

• 1 medium sweet potato, peeled and cut into small cubes
• 1/2 small onion, finely diced
• A drizzle of olive oil
• 2 handfuls of fresh spinach, chopped
• 1/2 cup shredded cheese (cheddar or your family’s favorite)
• 6 eggs
• 1/3 cup milk (cow’s milk or a suitable dairy-free alternative)

Instructions 

1. Preheat the Oven to 175°C (350°F)

Starting with a preheated oven ensures that your frittata will cook evenly from the moment it goes in. It also helps set the egg mixture quickly for a fluffy texture.

2. Steam the Sweet Potato

 Peel and dice the sweet potato into small cubes for quicker, even cooking. Steam them until tender but not overly soft. You want them to be mashable but still holding their shape to prevent a mushy frittata.

3. Sauté the Onion (4 Minutes)

 In a skillet, heat a drizzle of olive oil over medium heat. Sauté finely diced onions until soft and translucent. This step mellows out the onion’s sharpness, adding a subtle sweetness and flavor base to the dish.

4. Add Sweet Potato & Cook Together

Toss in the steamed sweet potato cubes and sauté gently with the onions. This helps integrate the flavors and slightly caramelizes the edges of the sweet potato for added depth.

5. Wilt the Spinach

 Stir in chopped fresh spinach. It will wilt quickly from the pan’s residual heat. This step locks in nutrients while keeping the texture light.

6. Sprinkle Cheese Over Veggies

 Once the spinach has wilted, sprinkle shredded cheese over the veggie mixture. The warmth will begin to melt the cheese slightly, helping it distribute evenly.

7. Whisk Eggs & Milk

 In a separate bowl or jug, whisk together the eggs and milk until smooth. This forms the custardy base of the frittata, ensuring a creamy texture.

8. Combine Everything

If using an oven-safe skillet, pour the egg mixture directly into the pan over the vegetables and give it a gentle stir to evenly distribute.

If using a baking dish, transfer the veggie-cheese mixture to a greased dish, then pour the egg mixture over it.

9. Bake (20–25 Minutes)

Bake until the frittata is set in the center and lightly golden on top. You’ll know it’s ready when the edges slightly pull away from the pan and a gentle press on the center feels firm.

10. Cool Before Serving

Let it cool slightly. This helps the frittata firm up, making it easier to slice into baby-friendly strips or wedges for family serving.

Tips for success

Steam Sweet Potato Just Right

Avoid overcooking to mush. Slightly firm, fork-tender cubes give texture without falling apart in the frittata. Over-steamed sweet potato can lead to a soggy, dense result.

Use an Oven-Safe Pan for Less Cleanup

If you have a skillet that can go from stovetop to oven, it saves you from transferring everything to a baking dish. One less pan to wash and fewer steps to juggle!

Whisk Eggs Properly

Ensure the egg and milk mixture is well whisked to prevent streaks of egg whites and create an even, fluffy texture when baked.

Opt for Low-Salt Cheese for Little Ones

Babies’ kidneys aren’t ready for excess sodium. Choosing mild or reduced-salt cheese keeps it safer for infants while still adding creaminess and flavor.

Cool Before Slicing

Giving the frittata a few minutes to rest after baking makes it much easier to cut cleanly. It also ensures the inside sets fully, preventing crumbling when handled by little hands.

Serving suggestions

Finger Food

Cut into finger-length strips or cubes suitable for baby-led weaning. The soft texture is easy for little gums to chew on, and the pieces are perfect for self-feeding practice.

Toddler Meal Combo

Pair a frittata slice with sliced avocado, cherry tomatoes, or soft fruits. This balances protein, healthy fats, and fiber in one colorful plate; perfect for picky eaters who need variety.

Lunchbox-Ready

This frittata tastes great cold, making it an excellent addition to school or daycare lunchboxes. Pack alongside wholegrain crackers, a boiled egg, or cheese cubes for a no-fuss, nutritious meal.

Family Dinner or Side Dish

Serve it warm with a simple green salad or alongside toast fingers for a satisfying family meal. It’s versatile enough to stand alone or complement other dishes.

How to store

Refrigerate

Once cooled, store any leftover slices in an airtight container in the refrigerator. They’ll stay fresh for up to 4 days. For best texture, reheat in the oven or air fryer before serving, but they’re also delicious cold for a quick snack or lunchbox filler.

Freeze for Later

For longer storage, freeze slices individually on a tray to prevent sticking, then transfer them into a freezer bag or an airtight container. They’ll keep well for up to 2 months. This method is excellent for batch cooking.

Nutrition

 (Per serving, approximate)

• Calories: 305 kcal
• Carbohydrates: 21 g
• Protein: 15 g
• Fat: 20 g
• Saturated Fat: 6 g
• Polyunsaturated Fat: 2.5 g
• Monounsaturated Fat: 7 g
• Trans Fat: 0.1 g
• Cholesterol: 285 mg
• Sodium: 220 mg
• Potassium: 520 mg
• Fiber: 3 g
• Sugar: 5 g
• Vitamin A: 7500 IU
• Vitamin C: 9 mg
• Calcium: 130 mg
• Iron: 2.2 mg

Note: Nutritional values are estimates and may vary based on ingredient brands and portion sizes.