10 mins prep time
15 mins cook time
Serves 4 people


  • 150g sweet potato, peeled and cut into 1cm cubes
  • 1 medium red onion, sliced
  • 5 medium eggs
  • 2 egg whites
  • 75g baby spinach leaves
  • ¼ cup roughly chopped hazelnuts
  • ¼ cup grated low fat tasty cheese
  • Olive oil spray
  • 4 cups cooked brown rice
  • 2 tbsp tomato relish


  1. Preheat an oven grill to high.
  2. Spray a large non-stick frying pan with olive oil spray over medium heat and add the sweet potato and red onion. Cook for 6-8 minutes or until golden and tender.
  3. Whisk the eggs and egg whites together then pour into the pan. Cook over low heat for 5 minutes then sprinkle with spinach leaves and hazelnuts. Continue cooking for 6-8 minutes until surface is nearly set.
  4. Sprinkle the frittata with the cheese and place under the grill until golden and fully set on top.
  5. Serve in wedges with 1 cup of brown rice and 2 teaspoons of tomato relish.


If your frying pan does not have a heatproof handle, cover the handle in foil before placing it under the grill.
Nutrients per serve
Energy 2167 kJ
Protein 21 g
Fat 14 g
Saturated fat 4 g
Carbohydrate 73 g
Sugars 5 g
Dietary fibre 6 g
Sodium 260 mg

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