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Spinach Frittata with Sweet Potato Crust⏱ 45 min total
Recipes

Spinach Frittata with Sweet Potato Crust

Per 1 serving · 243 g · 11 ingredients

Calories
307
15%
of a 2,000 cal day
  • Protein
    19g
    25% of calories
  • Carbs
    17g
    22% of calories
  • Fat
    18g
    53% of calories
Portion

At a glance

One serving of Spinach Frittata with Sweet Potato Crust (243 g) has 307 calories, with 19 g of protein, 17 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (38% DV), Vitamin A (86% DV) and Vitamin K (78% DV). Keep an eye on saturated fat and cholesterol, which provide 35% and 128% of the daily value.

Per 100 g
126cal
low energy density
Protein per 100 cal
6.2g
Net carbs
14g
carbs minus fiber
Fiber
2.6g
4.9 g sugar

High in

20%+ of the daily value

  • Protein38%
  • Vitamin A86%
  • Vitamin K78%
  • Riboflavin (B2)51%
  • Vitamin B630%
  • Folate (B9)23%

Good source of

10–19% of the daily value

  • Vitamin D16%
  • Vitamin E14%
  • Thiamine10%
  • Calcium17%
  • Potassium11%
  • Magnesium12%

Watch

20%+ of the daily value

  • Saturated fat35%
  • Cholesterol128%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min
  1. 1

    Preheat the oven to 425°F. In a large bowl, whisk together the eggs, milk, a pinch of salt, and ½ teaspoon of black pepper.

  2. 2

    Peel and chop the sweet potatoes into ¼-inch cubes. In a 10-inch sauté pan or well-seasoned cast iron skillet, warm the olive oil over medium heat. Add the potatoes, toss to coat, then sprinkle with cumin and ½ teaspoon salt. Stir and cook until the potatoes are cooked through and have brown marks, about 10 to 15 minutes. Add more olive oil if needed to prevent sticking.

  3. 3

    Evenly spread the potatoes across the pan. Sprinkle the chopped green onions on top, followed by the spinach. Cover the pan and cook until the spinach wilts, about 1 to 2 minutes.

  4. 4

    Reduce the heat to low. Whisk the eggs again and pour them over the spinach. Crumble the goat cheese over the top of the frittata. Transfer the pan to the oven and bake until the center is just set, about 12 to 18 minutes.

  5. 5

    Let the frittata rest for a few minutes before slicing. Sprinkle with pepper and cilantro before serving. Enjoy!

Vitamins & minerals

Amounts for 1 serving (243 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A773 μg
86%
Vitamin C7 mg
8%
Vitamin D2 μg
16%
Vitamin E2 mg
14%
Vitamin K94 μg
78%
Thiamine0.1 mg
10%
Riboflavin (B2)1 mg
51%
Niacin1 mg
5%
Vitamin B60.4 mg
30%
Folate (B9)92 μg
23%
Vitamin B121 μg
47%
Pantothenic acid2 mg
46%
Choline314 mg
57%

Minerals

NutrientAmount% Daily Value
Calcium169 mg
17%
Iron4 mg
45%
Potassium526 mg
11%
Magnesium51 mg
12%
Phosphorus323 mg
46%
Zinc2 mg
18%
Copper0.3 mg
38%
Manganese0.4 mg
17%
Selenium33 μg
59%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene6,457 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose0.5 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose2 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol235 μg—
Serine1 g—
Starch8 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 62 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 307 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 58min
    Walking (3.5 mph)
  • 37min
    Cycling (moderate)
  • 26min
    Running (6 mph)
  • 43min
    Swimming laps

Common questions

How many calories are in Spinach Frittata with Sweet Potato Crust?

One serving of Spinach Frittata with Sweet Potato Crust (1 serving) has 307 calories, which works out to 126 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Spinach Frittata with Sweet Potato Crust high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spinach Frittata with Sweet Potato Crust keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spinach Frittata with Sweet Potato Crust?

340 mg per serving.

How much sugar is in Spinach Frittata with Sweet Potato Crust?

4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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