Italian Baked Frittata with Sweet Potato, Capsicum and Pancetta

Ingredients

• 10 large free-range eggs, whisked well in a large bowl
• 150g pancetta, rind removed, diced into small cubes — look for pancetta with no added nitrates or minimal additives at the deli counter
• 400g sweet potato, peeled and sliced into 5mm rounds
• 2 medium red capsicum, deseeded and sliced into strips
• 1 large brown onion, finely sliced
• 3 cloves garlic, finely minced
• 2 sprigs fresh rosemary, leaves picked and finely chopped
• 1 small bunch fresh flat-leaf parsley, roughly chopped, divided — half into the egg mix, half to garnish
• 2 tbsp ghee, divided between stovetop and roasting
• 1 tbsp extra virgin olive oil, for drizzling over the sweet potato before roasting
• 1 tsp sea salt, divided across components
• 1/2 tsp black pepper, freshly ground
• 1/4 tsp dried chilli flakes, optional, for a gentle heat note in the Italian southern style

Method

1. Preheat your oven to 200°C (fan 180°C). Line a baking tray with baking paper. Arrange the sweet potato rounds in a single layer, drizzle with the extra virgin olive oil, season with a pinch of sea salt and roast for 20 minutes, flipping once at the halfway mark, until just tender and lightly golden at the edges. Remove and set aside. Reduce the oven to 180°C (fan 160°C).
2. While the sweet potato roasts, heat 1 tablespoon of ghee in a 26cm to 28cm oven-safe cast iron skillet over medium heat. Add the pancetta and cook, stirring occasionally, for 4 to 5 minutes until the fat renders and the pancetta begins to crisp at the edges. Remove the pancetta with a slotted spoon and set aside on a plate, leaving the rendered fat in the pan.
3. In the same skillet over medium heat, add the remaining tablespoon of ghee. Add the sliced onion and a pinch of salt and sauté for 6 to 7 minutes, stirring regularly, until soft and translucent. Add the garlic and capsicum strips and continue cooking for a further 4 to 5 minutes until the capsicum softens and the garlic is fragrant. Stir in the rosemary and chilli flakes if using. Return the pancetta to the pan and stir to combine.
4. In a large bowl, whisk the eggs well until the yolks and whites are fully combined and slightly frothy. Season with the remaining salt and pepper and fold in half the chopped parsley. Pour the egg mixture evenly over the vegetable and pancetta mixture in the skillet, shaking the pan gently to distribute it into all the gaps.
5. Working quickly, arrange the roasted sweet potato rounds across the top of the egg mixture in an overlapping layered pattern, pressing them gently into the egg so they are partially submerged. This creates the layered structure that defines a frittata al forno.
6. Cook the skillet on the stovetop over medium-low heat for 3 to 4 minutes until the edges begin to set and pull away slightly from the sides of the pan. Transfer the skillet to the oven and bake at 180°C for 18 to 20 minutes until the centre is fully set — it should feel firm with no jiggle when you shake the pan gently. The top should be lightly golden.
7. Remove from the oven and allow to rest in the pan for 5 minutes before slicing into 4 generous wedges. Scatter the remaining fresh parsley over the top. Serve warm directly from the skillet, or allow to cool completely before refrigerating for the week ahead.

Batch cooking tip

• Once fully cooled, slice the frittata into 4 wedges and store each portion in a separate airtight container in the fridge. This makes grab-and-go breakfasts straightforward across the week. The frittata holds its texture well for up to 5 days refrigerated. If you want to extend further, individual slices can be wrapped tightly in baking paper and frozen for up to 2 months — thaw overnight in the fridge before reheating.