healthy kid-friendly frittata

Hearty & Healthy Kid-Friendly Frittata

I often get asked how do I get my 3 year old to eat his vegetables. While they aren’t necessary his favourite food group, he does eat a healthy portion of them on a daily basis. One of the reasons is that we consistent offer vegetables to him at every meal, and we offer a variety of them to him. We also prepare and cook them in various ways and combinations so that he doesn’t get bored of them. One of my favourite ways is to put them into a frittata. It’s gluten-free, packed with protein, and it allows me to use just about any vegetable I want. Once baked into the frittata and topped with goat feta, it’s hard for my son to resist whatever vegetable I have added.

So here is my easy frittata recipe. I have listed some of my favourite vegetables and toppings to add in, but feel free to try other things!

Servings: 4


  • 6 organic, free-range eggs
  • ¼ cup almond milk or goat milk
  • 1 sweet potato, diced
  • 1 onion, diced
  • ½ cup mushrooms, sliced
  • 1 small to medium tomato, halved and then sliced
  • 1 cup kale or other leafy green vegetable, destemmed and chopped into bite size pieces
  • ½ cup feta (I prefer goat feta)
  • 1 tablespoon vegetable oil (e.g. coconut oil or avocado oil), plus more to grease your baking dish
  • Salt and pepper to taste
  • Baking dish (approximately 8” x 8” or something equivalent in capacity)



  1. Preheat oven to 400 degrees Fahrenheit.
  2. Place diced up sweet potato onto a baking sheet and drizzle oil on it. Mix it with hands to coat the sweet potatoes well.
  3. Bake in oven for 20 minutes.
  4. In the meantime, prepare the other vegetables and whisk the eggs and milk together.
  5. Add salt and pepper to eggs and milk mixture.
  6. Place chopped onions onto the bottom of the baking dish.
  7. Once the sweet potatoes are done, lay them out evenly in the baking dish with the onions.
  8. Add the egg and milk mixture to baking dish.
  9. Add kale, mushrooms, and tomatoes to the baking dish. Again, distribute them evenly.
  10. Sprinkle with feta.
  11. Add more pepper if you like.
  12. Bake for 23-25 minutes until the centre of frittata is firm when you shake the dish and top is slightly golden brown.


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