This healthy kale, potato, and onion frittata recipe uses winter produce to create a delicious and easy breakfast, brunch, or lunch! Frittatas are just as good at serving crowds as they are at serving you and your family for a few days worth of breakfasts. They can also be made with any seasonal produce, so change up the flavors with the season!
Bless the frittata for being its delicious, easy, make-ahead self. I'm a daily eggs and toast kind of person, and I love how a frittata means I'm making eggs once in exchange for numerous breakfasts! Normally I still crave a few freshly fried eggs per week... but frittatas are a delicious way to shake things up and get veggies in right away with breakfast.
And, since kale is in season in winter, we're going to add some to this frittata. Kale is one of the most nutritious foods you can possibly eat, and baked into a cheesy frittata is one of my favorite ways to enjoy it.
What is a Frittata?
Ever had frittata before? If not, you are in a for a real treat. The word 'frittata' derives from 'fritto' ('fried') in the Italian language. In its simplest form, a frittata consists of beaten, fried eggs.
Frittatas are traditionally started on the stovetop in a cast iron skillet, and then transferred to the oven to finish cooking into a creamy baked egg dish.
If you don't have cast iron, not to worry! You can easily use a skillet to cook the veggies before adding them to whisked eggs and cheese in a baking dish of your choice.
This frittata contains but a handful of simple, easy-to-find ingredients and spices. Kale, potatoes, and onions play so well together on a canvas of creamy, cheesy eggs!
- Extra virgin olive oil - For sautéing veggies and making sure eggs won't stick to the pan.
- Eggs - Whole eggs are perfect for this recipe. I don't recommend egg whites only, but see substitution notes below if you'd like to switch out some whole eggs for egg whites.
- 2% Greek yogurt - I prefer Greek yogurt to milk in my frittatas these days! The results are rich and creamy.
- Parmesan or sharp cheddar - Any cheese will be delicious in a frittata, but I love using one or both of these when I make frittata with potatoes and kale.
- Kale - Baking kale into eggs makes it so delicious and reminds me of broccoli in a quiche. You can use curly kale (pictured here) or lacinato (sometimes referred to as "Tuscan" or "dinosaur") kale.
- Yukon gold potatoes - I love the texture of Yukon gold potatoes with eggs. It's the most common potato used in Spanish tortilla (Spain's version of the frittata) because it fries up beautifully.
- Sweet onion - Onions and eggs are a prime breakfast combo.
- Chili powder - Chili powder with eggs adds a deeper, delicious flavor.
- Salt & Pepper - For flavor.
Substitutions & Variations
The below substitutions and flavor variations will help you work with what you have in your fridge! Frittatas are a canvas for flavors, so definitely try something new after you try the kale and potato version.
- Yogurt - Feel free to use ½ cup milk instead of ½ cup yogurt! I recommend whole milk or half and half to keep it the creamiest, though an unsweetened plant-based milk will also work if that's just what you have in your fridge.
- Egg whites - While I don't recommend using egg whites instead of eggs for this recipe, you could substitute some egg whites in. I recommend subbing in ¼ cup egg whites for two eggs.
- Dairy or lactose free - Use a dairy-free cheese and plant-based milk! If you're simply trying to avoid lactose, I also love Cabot Creamery cheese and Fair Life milk because they are naturally lactose-free. These are some of our go-to dairy products on our shopping list every week!
- Ham, mushroom & cheddar - Add cooked Canadian ham + sautéed mushrooms + sautéed onions + sharp cheddar cheese.
- Butternut squash & kale - Add onions + roasted butternuts squash cubes + kale.
- Southwest - Onions + peppers + jalapeño + black beans + Mexican blend cheese
- Asparagus & goat cheese - Sautéed asparagus + onions + goat cheese
Follow the steps below to make your way to a delicious and easy frittata!
Step 1: Preheat your oven to 400 degrees Fahrenheit. Then, whisk the eggs, yogurt, salt, pepper, and chili powder together in a medium-sized bowl. Whisk until almost no yogurt clumps remain (a few are okay, as these will melt into the eggs when baked). Set aside.
Step 2: Heat olive oil over medium heat in an oven-safe skillet (such as cast iron). Sauté the veggies the onions and potatoes, stirring occasionally until the onions are soft and potatoes are easy to pierce with a fork -- about 15 minutes. Then, add the kale and sauté for another two minutes until soft.
Step 3: While the skillet is still on the burner, pour in the whisked egg mixture and gently stir to get the veggies evenly distributed.
Step 4: Allow the frittata to cook until the out edge lightens in color. Sprinkle the shredded cheese evenly over the top, then transfer to the oven.
Step 5: Bake the frittata at 400 degrees for 10-14 minutes, checking around 8-10 minutes for doneness. You'll know the frittata is done when it has puffed up and the eggs are no longer wet-looking, and can jiggle slightly in the pan.
Step 6: Remove the frittata from the oven and allow to cool for 5-10 minutes before slicing and serving. Frittatas make excellent toasted sandwiches...
Hint: Overcooking a frittata can give it a rubbery texture, so be sure to check it somewhere within the 8-10 minute mark. If the eggs look cooked through (no wetness on the top center of the frittata), and they are able to jiggle slightly when you jiggle the pan, then you're good to take the frittata out. It will continue to cook as it cools and the result will be creamy and delicious!
To store your frittata, place it in an airtight container in the fridge for up to five days. Reheat in the microwave for about 30 seconds, or pop it back into the oven.
You can also freeze frittatas! Once cooled completely, slice and store in an airtight container (or individual pieces in their own containers) in the freezer for up to three months. Making sure the frittata is completely cool before freezing is essential, as any moisture that forms in the container from cooling will cause freezer burn. Thaw the frittata in your refrigerator for a few hours before reheating in the oven until warmed all the way through.
It sure can! I personally prefer to heat it up, but you can enjoy frittata cold or room temperature as well. When I lived in Spain, I commonly ate a sandwich made of leftover Spanish tortilla (a sort of egg & potato omelette, similar to a frittata) on bread. It made a delicious lunch and would work well for a frittata.
Frittatas are delicious on toast or with a simple green salad served on the side (think mixed greens or kale with a simple vinaigrette). Since these kale, potato, and onion frittatas are meatless, you could also fry up some bacon, breakfast sausage, or Canadian bacon to serve on the side.
Frittatas are not just breakfast food! They make an incredibly easy and filling dinner as well, so keep this one in your back pocket for a night when you just need dinner to be easy.
Looking for more egg and/or breakfast inspiration? Try one of these!
These are my favorite dishes to serve with this healthy kale potato and onion frittata.
Kale Potato and Onion Frittata
This kale, potato, and onion frittata is a creamy, cheesy, and healthy brunch option that can use the produce of the season. Frittatas are great for brunch or making ahead for protein-packed breakfasts or lunches. They're also great for an easy dinner!
- Prep Time: 5
- Cook Time: 30
- Total Time: 35 minutes
- Yield: 6 large slices 1x
- Category: Breakfast, Brunch
- Method: Fry, Bake
- Cuisine: Italian
- 1 tablespoon extra virgin olive oil
- ½ cup sweet onion, diced
- 1 cup Yukon gold potatoes, thinly sliced
- 2 cups curly kale, chopped
- 9 eggs
- ½ cup Greek yogurt (2% or whole milk)
- ½ teaspoon chile powder
- ½ teaspoon fine salt
- ¼ teaspoon pepper
- 1 cup parmesan or sharp cheddar cheese, shredded
- Preheat & whisk eggs. Preheat your oven to 400 degrees and start heating the extra virgin olive oil in a cast iron skillet over medium heat. Whisk the eggs, Greek yogurt, salt, pepper, and chili powder together in a medium bowl until thoroughly combined and few yogurt clumps remain. Set aside.
- Sauté veggies. Add onions and potatoes to the cast iron skillet with a generous pinch of salt. Sauté for 15 minutes, stirring occasionally throughout, until onions are soft and potatoes are very easy to pierce with a fork. Add the kale and sauté, stirring, for 2 more minutes.
- Add eggs to skillet. Pour the egg mixture over the veggies in the cast iron skillet and gently stir to evenly distribute the veggies. Allow to cook over medium heat until the edges of the frittata lighten in color.
- Top with cheese. Sprinkle the shredded cheese evenly over the top of the frittata.
- Bake. Bake the frittata at 400 degrees for 10-14 minutes. The frittata is ready to come out of the oven when it is puffed up, no longer wet, and has a slight jiggle.
- Cool. Allow the frittata to cool for 5-10 minutes before serving.
- Avoid overcooking tip. My best tip to avoid overcooking your frittata is to check at around the 8-10 minute mark. Check to see if the frittata is puffed up, no longer wet, and can jiggle a little bit in the pan. If you check all of these boxes, take it out of the oven and allow it to finish cooking as it cools in the pan. If not, then put the frittata back in for a few more minutes.
- Skillet: If you don't have cast iron, not to worry! You can use another oven-safe skillet, or use another skillet and a separate baking dish to bake. If you use the latter method, skip Step 4 and add the veggies and then egg mixture to the baking dish. Proceed with normal steps, but bake at 400 for 18-20 minutes.
Keywords: kale potato and onion frittata, healthy frittata recipe