Frittata is an Italian omelette, and like a regular omelette, you can make it with your choice of ingredients. This simple sweet potato-kale-goat cheese combination makes an elegant square meal.

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  • Preparation Time

    15 minutes

  • Cooking Time

    25 minutes

  • Difficulty Rating


  • Serves



  1. 2 cups / 135 g fresh kale
  2. 1 medium onion, sliced
  3. 2 tsp. / 10 ml olive oil
  4. 4 whole eggs, preferably organic omega-3 or pastured
  5. 4 oz. / 114 g soft goat cheese
  6. ¼ tsp. / 1½ g salt
  7. ¼ tsp. / ½ g ground black pepper
  8. 1 oz. / 28 g semi-soft goat cheese, crumbled
  9. 1 cup / 267 g sweet potatoes, diced


  1. Preheat your oven to 350°F / 175°C.
  2. In a steamer or adapted saucepan with water up to the holes, steam the sweet potatoes until soft, about 10-15 minutes.
  3. In an ovenproof non-stick skillet, add the oil followed by the kale and onions, and stir over medium heat for about 5 minutes, until onion becomes translucent. Turn off the heat and set aside.
  4. In a bowl, combine and whisk the eggs with the soft goat cheese, salt, and pepper.
  5. Add the sweet potatoes to the kale mixture in the skillet, and pour the egg mixture over all of the vegetables. Return to low heat. Cook for about 3 minutes.
  6. Lift the edges to allow the uncooked portion to seep through and cook evenly.
  7. Sprinkle the semi-soft goat cheese on top. Place the skillet in the broiler and cook for 2 minutes.
  8. Cut into wedges to serve.

Nutritional Information

Calories per serving: 264 cal
Fat per serving: 15.2 g
Carbohydrates per serving: 17.25 g
Cholesterol per serving: 204.6 mg
Fiber per serving: 2.7 g
Protein per serving: 14.75 g
Saturated fat per serving: 7.5 g
Sodium per serving: 278.5 mg
Sugar per serving: 4.5 g
Trans fat per serving: 0.1 g
Unsaturated fat per serving: 6.7 g

Serving Size: 1 slice

Exchanges per Serving: 1 Carb, 2 Protein, 1 Fat

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Comments 35

  1. The recipe says one serving is one slice, but how many servings does it make? Am just getting started but have found that some recipes do not have the number of servings that the recipe provides – makes it tricky to know how much is “legal” to eat!!

  2. I have just started using a whey protein drink with 7-8 oz of almond milk and like it. Sometimes I have a 1/2 to 1 small banana. It seems to satisfy me well. What do you think? I don’t need much variety. mae

  3. For the quick-and-easy vegan version, you can use an egg substitute such as Ener-G, in an amount equivalent to 8 eggs according to package directions.
    Another option is to mix 1-1/2 cups chickpea/garbanzo flour with 1-1/2 cups water as a substitute.

  4. The recommended portion size depends on what else you are eating, and as you said, your measurements and goal. As you go through the Menu Planner, be sure to select it, and the program will work it out for you.
    Nutritional values for the recipes will be added in the future, with a focus on protein, carbs, and fats.
    At present, I can tell you that the recipes contain less than 300 mg of sodium each.

  5. Hello,
    I just joined your program today.
    I have 2 major questions on not just this, but other recipes also.
    First one is, what serving should each one of us have? Because most of your recipes have a choice of 4-8, 6-12 etc. I know, it would depend on individual’s current weight, height and their goal to loose certain amount of weight.
    The second question is that we do not see any listing of nutritional values for each food/recipe. So one would not know a total amount of Calories, Protein, carbs, fat, sugar and even sodium taken in each day. I believe it is important to know these details especially for some who may have health issues other than the main goal in this program for Trimming down.

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