Kale, Sweet Potato, and Onion Frittata

Kale, Sweet Potato, and Onion Frittata
Fat 46%Carbs 29%Protein 25%
Percent Calories

1 serving of kale, sweet potato, and onion frittata contains 328 Calories The macronutrient breakdown is 29% carbs, 46% fat, and 25% protein. This is a good source of protein (37% of your Daily Value), fiber (18% of your Daily Value), and potassium (18% of your Daily Value).

Makes
2 servings
Prep Time
10 minutes
Cook Time
10 minutes

Ingredients

Directions

  1. 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.
  2. 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. I​f you don’t have a large nonstick skillet, you can use a regular, oven­safe skillet. Just be sure to coat it thoroughly with oil. B​ring 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.
  3. 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.
  4. Spread the vegetables evenly over the bottom of the skillet, then pour the egg mixture on top and spread it in an even layer.
  5. Bake in the preheated oven until the frittata is puffed, cooked through, and very lightly browned on top, 5 to 6 minutes.
  6. 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 (321g)

NutrientValue%DV
Calories328
Fats17g 22%
Saturated fats4g 19%
Trans fats0g
Cholesterol277mg 92%
Sodium348mg 15%
Carbs24g 9%
Net carbs19g
Fiber5g 18%
Sugar5g
Protein21g
Calcium170mg 17%
Iron2mg 29%
Potassium823mg 18%
Vitamin D1μg 9%
Vitamins and Minerals
Alpha carotene50μg
Beta carotene9525μg
Caffeine0mg
Choline222mg 40%
Copper1mg 129%
Fluoride0μg
Folate (B9)144μg 36%
Lycopene0μg
Magnesium66mg 16%
Manganese1mg 28%
Niacin1mg 7%
Pantothenic acid2mg 33%
Phosphorus223mg 32%
Retinol95μg
Riboflavin (B2)1mg 62%
Selenium38μg 70%
Theobromine0mg
Thiamine0.2mg 16%
Vitamin A IU16283IU
Vitamin A893μg 99%
Vitamin B121μg 24%
Vitamin B61mg 40%
Vitamin C83mg 92%
Vitamin D IU56IU
Vitamin D20μg
Vitamin D31μg
Vitamin E3mg 18%
Vitamin K486μg 405%
Zinc1mg 12%
Sugars
Sugar5g
Sucrose2g
Glucose2g
Fructose1g
Lactose0.1g
Maltose0.1g
Galactose0.1g
Starch8g
Fats
Saturated fats4g 19%
Monounsaturated fats7g
Polyunsaturated fats4g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.4g
Glutamic acid3g
Glycine1g
Histidine0.5g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine1g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g