Brussels Sprouts and Sweet Potato Frittata

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One of the top healthy habits to strive for is a healthy breakfast.

A breakfast swap from a meal heavy on carbs, sugars, and unhealthy fats to one composed of mostly protein and veggies is a must for eating healthy. 

Many people don’t have time every morning to prepare a healthy breakfast. That is why breakfast tends to be filled with refined bread products, lots of sugar, and harmful fats. They are often more desirable and the easiest to grab and go. 

What if you had something healthier to grab and eat on the go? 

Yes, it will take a little preparation on Sunday, but the time you take then can really set you up for successful breakfast eating all week long. 

When I want to prep ahead for breakfast, I cook up a frittata. Frittatas are relatively easy to make. Saute a bunch of veggies in a large skillet. Leftover veggies work too. Pour in whisked up eggs, pop the skillet in the oven, and bake until the eggs are set. I slice the frittata into five even pieces and have two per day each weekday. 

The frittata slices can be eaten warm or cold. To complete the meal, top the frittata with a little bit of avocado for good fat and add some fruit.

Frittatas are easy to adjust according to the number of days you plan to eat it and your nutritional goals. For example, the number of eggs you use will depend on how many days you plan to have it for breakfast as well as if you are a male or female. Males should consume about 3-4 eggs each morning and females 2-3 eggs each morning. Males will also need more vegetables than women.

For myself to have five days worth of breakfasts, I make my frittata with ten eggs and 4-5 cups of veggies. Adjust the recipe below to fit what’s best for you and your goals.  

If you need some help with healthy habit game planning and accountability, let’s set up a time to talk.

To your best health and wellness,


Brussels Sprouts and Sweet Potato Frittata

Serves: 5 servings
Total time: 30-40 minutes


  • ¼ small onion, chopped
  • 2 cups Brussels sprouts, quartered
  • 1 small sweet potato, diced small, skin-on optional
  • 10 eggs (or more, see notes)
  • Salt and pepper
  • Other seasonings to taste


  1. Preheat oven to 350 degrees Fahrenheit. 
  2. Drizzle olive oil in a large, oven-proof skillet over medium heat. When oil is hot, add onion and cook for 2-3 minutes to soften. Add sprouts and potatoes. Increase heat to medium-high. Cover skillet with a lid and cook for 15-20 minutes or until vegetables are softened, tossing every 5 minutes. 
  3. While the vegetables are cooking, in a large bowl, beat eggs with a fork. Add a splash of water, salt and pepper to taste, and beat again until well blended.
  4. Once the vegetables are softened, add the egg mixture to the skillet. Stir to mix eggs and vegetables. 
  5. Place skillet in the oven and bake 10-15 minutes until the eggs are set in the center. 
  6. Remove from the oven and let cool. Slice the frittata in the pan or on a cutting board. 
  7. Store leftovers in a sealed container in the refrigerator for up to a week. 
  • The portions of veggies and eggs in this recipe equals five servings for the average female. If you are a male, increase the veggies and eggs by at least 50% to get five days worth of servings.


breakfast, eggs, frittata, gluten free, meal plan, meal planning, meal prep, vegetarian

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