Mediterranean Sweet Potato and Egg Frittata
A rich, layered bake featuring tender caramelized sweet potato, fluffy eggs, and a decadent blend of warm cottage cheese, feta, and melted mozzarella. It provides a satisfying texture and deep savory flavor inspired by the Mediterranean coast.
Prep
15 min
Cook
30 min
Total
45 min
Makes
1 serving
Created together. Shared with you.
Made by Manu + Lila
Manu created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Knife and cutting board
Time saver
Meal Prep: This frittata holds up beautifully. You can bake it ahead, slice it, and store it in an airtight container in the fridge for up to 3 days. Reheat gently in an oven or microwave.
Do these three things first
- 1Preheat your oven to 375°F (190°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your oven to 375°F (190°C)
- 01
Preheat your oven to 375°F (190°C)
Preheat your oven to 375°F (190°C).
Tap card to mark done - 02
Peel the sweet potato and cut it…
Peel the sweet potato and cut it into small 1/2-inch (1.25cm) cubes.
Tap card to mark done - 03
Heat the olive oil in an oven-safe…
Heat the olive oil in an oven-safe skillet (like cast iron) over medium heat. Add the sweet potato cubes and cook, stirring occasionally, until they are browned and tender when pierced with a fork, about 10 to 12 minutes.
Look for: they are browned and tender when pierced with a fork
Tap card to mark done - 04
Whisk the eggs
While the potatoes cook, whisk the eggs, cottage cheese, dried oregano, salt, and black pepper together in a medium bowl until the cottage cheese is well integrated and the mixture is slightly frothy.
Look for: the cottage cheese is well integrated and the mixture is slightly frothy
Tap card to mark done - 05
Turn off the heat under the skillet
Turn off the heat under the skillet. Spread the sweet potato cubes evenly across the bottom.
Tap card to mark done - 06
Crumble the feta cheese over the sweet…
Crumble the feta cheese over the sweet potato layer.
Tap card to mark done - 07
Pour the egg and cottage cheese mixture…
Pour the egg and cottage cheese mixture gently into the skillet over the potatoes and feta, ensuring even distribution.
Tap card to mark done - 08
Sprinkle the shredded mozzarella cheese evenly over…
Sprinkle the shredded mozzarella cheese evenly over the top of the egg mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Transfer the skillet directly into the preheated…
Transfer the skillet directly into the preheated oven and bake for 15 to 18 minutes. The frittata is done when the center is set (it should not jiggle when nudged) and the mozzarella is melted and lightly golden.
Allow: 15 to 18 minutes
Tap card to mark done - 10
Remove safely from the oven and let…
Remove safely from the oven and let it rest for 5 minutes. Slice and serve warm.
Allow: 5 minutes
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