Joyous Blog

Mini Sweet Potato Frittatas

Oct 20, 2016 BY Joy McCarthy

The McJordans LOVE an eggy breakfast!

Since before Vienna was born, Walker and I have had a Sunday ritual of eating brunch together. We used to go out for brunch to a restaurant every Sunday, but now that there are three of us, we definitely make brunch at home far more often then not.

These frittatas are a recipe we make all the time and just mix up the ingredients. In fact, I made a massive batch of 60 frittatas for Vienna’s first birthday party in September! Everyone was asking me for the recipe, so I thought it was time I shared it with you.

These are not only great for adults, but they are perfect for little hands too. 

You might be wondering what is sprinkled on top of the frittata cups. Those are Hemp Heart Toppers!

You know I love my hemp hearts and use them in many different recipes from smoothies, to dips and spreads and, of course, desserts. I eat them often because they are a great source of anti-inflammatory good fats and they are rich in plant-based protein. Plus, these toppers have lovely flavours added. I used the onion, garlic and rosemary toppers for these frittata cups.

I add the cinnamon maple Hemp Heart Toppers to Vienna’s applesauce and she loves it! Here’s the recipe for the frittatas:

  • 8 whole organic eggs
  • 1/2 cup nut milk
  • 1 cup cooked sweet potato, small cubes
  • 1/2 cup fresh cilantro, chopped
  • 4 green onions, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup Hemp Heart Toppers: Onion, Garlic & Rosemary flavour
  • Salt and Pepper
  1. Preheat oven to 350F degrees.
  2. In a large bowl, whisk the eggs and add the milk, sweet potato, cilantro, onions and feta cheese.
  3. Grease or line a muffin tin with paper cups. Evenly divide mixture among 9 muffin cups.
  4. Sprinkle Hemp Heart Toppers on top of the frittatas.
  5. Bake for 15 to 20 minutes or until golden brown.
  6. Enjoy immediately!


Serves 4 generously.

I made these today at lunch and that’s what Vienna had for dinner. If she ever stops liking eggs, I’m in trouble! They taste delicious chilled, but you could easily just pop them in the oven for 10 minutes the next day to heat them up. 

These frittatas go really nice with my Chopped Kale and Beet Salad.

Eggs are a nourishing food because they are a wonderful source of a nutrient called choline. Choline is a brain-boosting nutrient that is essential for making a neurotransmitter called acetylcholine, which is important for memory and learning. Be sure to always use the yolk because this is where the choline is found, as well as other brain-boosting nutrients, including lecithin.

I hope you enjoy these mini frittatas! If you love them, be sure to check out my Zucchini Frittata Cups too.

Have a joyous rest of your week!


Oct 20, 2016 BY Joy McCarthy
Erica   •   October 27, 2016

Excellent! I've been looking for an egg based breakfast recipe for my 10 month old. I hope your Vienna keeps on enjoying those recipes. My 4 yr old used to love eggs, scrambled with all kinds of yummy stuff, but since 2.5-3 yrs old she's turned her nose up at them! After about a year of no eggs, she'll now occasionally have scrambled or fried, but mostly only likes hard-boiled. No more yummy veggie mixes, sadly!


marie   •   October 27, 2016

How long can I keep refrigerated? What about freezing? I want to make a batch for the week- is that ok refrigerated for a week? I have a 13 month old granddaughter. We've been making something similar.

Heather Allen   •   October 27, 2016

Hi Marie! They should last for about 3-4 days in the fridge and can definitely be frozen in an airtight container for longer storage. Heather- Joyous Health Team

Ashley   •   November 14, 2016

Hi Joy, Do you recommend any particular cupcake holder? I find the generic ones that I buy leak colours onto my pan and I am worried those chemicals are getting into my food. Thanks! =)

Heather Allen   •   November 14, 2016

Hey Ashley! The Brand "If You Care" makes some great options for natural muffin liners or if you're serious about baking, silicon cups might be good option (although a little bit more of an initial investment). I hope that helps! Heather- Joyous Health Team

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