Sweet Potato, Sausage and Spinach Frittata – Whole30

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Customizable Breakfast Frittata

I decided to do this crazy Brute Strength Body program.  I’m not quite sure what I was thinking, but I am incredibly excited about it.  This program is requiring I count macro’s and carb cycle.  My mind is currently blown.  I’m sure I’m doing this the hardest way possible, but in an effort to streamline this process I wanted to find a breakfast that I could adjust to be macro friendly that I could prep way in advance and freeze. 

I was talking to another coach at my Crossfit box who has an amazing food blogger (www.makeitnaked.com) and asked her if she had any suggestions.  She said she just made a Frittata with spinach and onions.  They put peppers on one half since her husband loves peppers and she doesn’t.  The onion gives it plenty of flavor all on it’s own. 

That got me thinking…. I can play with this and make it macro-friendly.  I can make one Frittata for my low/no carb day by omitting the sweet potato.  For the high-carb day I can add back in the sweet potato.  If I need to lower the fat content I can either use ground turkey instead of sausage or I can swap out some eggs for egg whites.  Then I can make a few up, freeze them and label them for the days I need them!  Easy!  Hence, the Sweet Potato Sausage Spinach Frittata!


First, I started out by chopping up the sweet potato into cubes and throwing it into the oven at 425 for about 20-25 minutes.

Cubed Sweet Potato

I went to a local farm to get the sausage. I made sure it didn’t have any added sugar. Most of the sausage does, but I struck gold with the hot italian version. I went ahead and browned up the sausage in a cast iron skillet and transferred the cooked sausage into my baking dish.




I then used the fat from the sausage to cook up the diced onions and added it to my baking dish.



Then, I chopped up some greens loosely and added them to the baking dish.



Next, I took the sweet potatoes out of the oven, lowered the heat to 350 in preparation for the Frittata and then added the cooked sweet potatoes to my baking dish.

Sweet Potato Sausage Spinach Frittata

Lastly, I beat the eggs in a large bowl, added salt and pepper to taste and then dumped the eggs into the baking dish.


I thought it would only take 20 minutes to bake, but it ended up taking at least 45-50. The middle would be all jiggly. Finally when I lightly shook it and the middle stayed in place I knew it was done. I let it cool for 15 minutes and then doused it with Frank’s Red Hot Sauce. The hot sauce totally made the dish. SOOOOOOO good!


Sweet Potato, Sausage and Spinach Frittata
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  1. 1 lb. Hot Italian Sausage (make sure there is no sugar in it if doing Whole30)
  2. 1 medium yellow onion, diced
  3. 2 cups spinach or any greens you like
  4. 1 large Sweet Potato
  5. 12 Eggs
  6. Salt and Pepper to taste
  7. Hot Sauce
  1. Set your oven to 425 to roast your sweet potatoes. While it's heating up, peel the sweet potato and cut it into small cubes. Dump them on a baking sheet (you can use parchment paper for easy clean up if you want) and then sprinkle salt and pepper over top. Bake for about 20 minutes until they are soft.
  2. While the sweet potatoes are cooking, brown the hot Italian sausage in a skillet. Once down, transfer the sausage to a 9x12 baking dish and evenly spread along the bottom.
  3. Add the diced onion to the skillet that the sausage just came out of. Use the sausage fat to cook the onion until they are soft. Transfer the onion to the 9x12 baking dish and layer on top of the sausage.
  4. Chop of about 2 giant handfuls of whatever green you picked and add it to the baking dish as the third layer
  5. Once the Sweet Potatoes are done cooking, remove them from the oven and add them to the 9x12 baking dish as the fourth layer. Change the temperature of the oven to 350.
  6. Beat all of the eggs in a large bowl. Season with salt and pepper to taste. Dump the beaten eggs into the baking dish. It will just about cover the sweet potatoes.
  7. Put the Frittata into the oven for about 50 minutes or until the eggs are not jiggly.
  8. Once done, let the Frittata cool off for about 15 minutes, add hot sauce (seriously, do this, it completely makes this dish) and then serve!
  1. You can change up the veggies to your liking. This freezes well. We usually just put the whole baking dish in our fridge and eat off of it for the week. This is very satiating and easily gets me through till lunch time.
Adapted from Krissy Fulton's breakfast suggestion to me:)
Our Primal Family http://ourprimalfamily.com/

2 Responses

  1. Michelle
    | Reply

    Do these bake well if they are put in muffin tins?

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