Kale, Sweet Potato, and Onion Frittata
1 serving of kale, sweet potato, and onion frittata contains 303 Calories. The macronutrient breakdown is 37% carbs, 36% fat, and 28% protein. This is a good source of protein (38% of your Daily Value), fiber (20% of your Daily Value), and potassium (19% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Whisk together the 3 egg yolks in a small mixing bowl and set aside. Beat the seven egg whites in a large mixing bowl with a large whisk until they form soft peaks. Add the yolks to the beaten whites and very gently whisk the mixture, just to combine. Set the eggs aside in the fridge while you cook the vegetables.
- Preheat the oven to 450 degrees F. Combine the cubed sweet potato with 1 cup water in a large, nonstick, ovensafe skillet over high heat. If you don’t have a large nonstick skillet, you can use a regular, ovensafe skillet. Just be sure to coat it thoroughly with oil. Bring to a boil, then reduce the heat to a simmer and cook, stirring occasionally, just until all the water has evaporated and the sweet potato is soft on the outside, about 8 minutes.
- As soon as the water is evaporated, add the olive oil and onion, stir together, and season with salt and pepper. Cook over medium heat, stirring often, until the onion starts to soften, about a minute. Add the chopped kale and cook, stirring often, until the kale is wilted and dark green, about 2 minutes more.
- Spread the vegetables evenly over the bottom of the skillet, then pour the egg mixture on top and spread it in an even layer.
- Bake in the preheated oven until the frittata is puffed, cooked through, and very lightly browned on top, 5 to 6 minutes.
- Let the frittata cool in the skillet for 5 minutes, then flip it onto a cutting board and cut it in half. Enjoy!
Nutrition Facts
For 1 serving of kale, sweet potato, and onion frittata (358g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 303 | |
| Fats | 12g | 16% |
| Saturated fats | 3g | 16% |
| Trans fats | 0g | |
| Cholesterol | 277mg | 92% |
| Sodium | 346mg | 15% |
| Carbs | 28g | 10% |
| Net carbs | 23g | |
| Fiber | 6g | 20% |
| Sugar | 9g | |
| Protein | 21g | |
| Calcium | 180mg | 18% |
| Iron | 2mg | 30% |
| Potassium | 882mg | 19% |
| Vitamin D | 1μg | 9% |
| Vitamins and Minerals | ||
| Alpha carotene | 50μg | |
| Beta carotene | 9525μg | |
| Caffeine | 0mg | |
| Choline | 224mg | 41% |
| Copper | 1mg | 135% |
| Fluoride | 1μg | |
| Folate (B9) | 159μg | 40% |
| Lycopene | 0μg | |
| Magnesium | 70mg | 17% |
| Manganese | 1mg | 31% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 2mg | 34% |
| Phosphorus | 232mg | 33% |
| Retinol | 95μg | |
| Riboflavin (B2) | 1mg | 61% |
| Selenium | 39μg | 71% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 15% |
| Vitamin A IU | 16284IU | |
| Vitamin A | 893μg | 99% |
| Vitamin B12 | 1μg | 25% |
| Vitamin B6 | 1mg | 39% |
| Vitamin C | 88mg | 98% |
| Vitamin D IU | 56IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 3mg | 17% |
| Vitamin K | 477μg | 397% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 3g | |
| Glucose | 3g | |
| Fructose | 2g | |
| Lactose | 0.1g | |
| Maltose | 0.1g | |
| Galactose | 0.1g | |
| Starch | 8g | |
| Fats | ||
| Saturated fats | 3g | 16% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.4g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
