Frittatas are an easy way to get your veggies in. Did you know that mushrooms are a good source of Vitamin D?

  • Prep Time15 min
  • Cook Time45 min
  • Total Time1 hr
  • Yield6 servings
  • Energy130 cal
  • Cuisine
    • American
  • Course
    • Breakfast
    • Main Course
  • Suitable for Diet
    • Gluten Free
    • Low Calorie
    • Vegetarian
    • Weight Loss Program
    • Lifestyle Program


  • 2 large sweet potatoes, sliced into rounds about 1/3 – 1/2 inch thick
  • 2 tsp avocado oil
  • 1 small onion, chopped
  • 1/2 cup mushrooms
  • 5 eggs
  • 2 egg whites
  • 2 handfuls spinach (about 2 cups)
  • 1/2 cup 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.



Preheat the oven to 350 F.


Wash and prepare produce as directed.


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.


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.


Next, add the spinach to the onion pan and sauté until wilted (about 2 minutes), then remove from heat.


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.


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.


Place the pan back in the oven for 35 minutes.


Remove from oven and let cool.


Cut and serve with your favorite garnish.

Additions & Substitutions:

avocado oil: olive oil

spinach: kale, chard

  • Amount per serving
  • Calories130
  • % Daily Value*
  • Total Fat6 g7.69%
  • Trans Fat2.5 g
  • Cholesterol165 mg55%
  • Sodium150 mg6.52%
  • Total Carbohydrate12 g4.36%
  • Dietary Fiber2 g7.14%
  • Total Sugars3 g
  • Protein7 g14%

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