This high-protein sausage frittata is a delicious, keto-friendly dish packed with wholesome veggies and savory breakfast sausage. It’s easy to prepare, naturally gluten-free, and versatile enough for breakfast, lunch, or dinner. Whether you’re meal-prepping or feeding a crowd, this frittata is the perfect protein-packed recipe.
Why You’ll Love This Recipe
- High-Protein and Keto-Friendly: Loaded with protein and low in carbs, it’s ideal for a healthy lifestyle.
- Quick and Easy: Ready in just 30 minutes, it’s perfect for busy mornings or weeknight dinners.
- Make-Ahead Meal: Keeps well in the fridge, making it great for meal prep.
- Customizable: Swap out the veggies or sausage to match your preferences.
- Gluten-Free and Wholesome: Made with simple, fresh ingredients.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 8 oz mushrooms, sliced
- 5 oz fresh spinach
- 3/4 cup heavy cream
- 10 large eggs
- 1 cup breakfast sausage, cooked and crumbled
- 1/2 cup shredded cheddar cheese (optional)
- Salt and pepper, to taste
- 1 tablespoon olive oil or butter
Directions
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Cook the Vegetables: Heat olive oil in a large oven-safe skillet over medium heat. Add the mushrooms and cook until softened, about 5 minutes. Stir in the spinach and cook until wilted. Remove from heat.
- Prepare the Egg Mixture: In a large bowl, whisk together the eggs, heavy cream, salt, and pepper until fully combined.
- Add Sausage and Cheese: Stir the cooked sausage and shredded cheese (if using) into the egg mixture.
- Assemble the Frittata: Pour the egg mixture over the cooked vegetables in the skillet. Stir gently to distribute the ingredients evenly.
- Bake: Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the eggs are set and the top is lightly golden.
- Cool and Serve: Let the frittata cool for a few minutes before slicing into wedges. Serve warm and enjoy!
Servings and Timing
- Servings: 10
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Variations
- Vegetarian: Omit the sausage and add more vegetables like bell peppers, zucchini, or tomatoes.
- Dairy-Free: Use unsweetened almond milk instead of heavy cream and skip the cheese.
- Spicy Kick: Add diced jalapeños or a pinch of red pepper flakes for heat.
- Herb Infusion: Add fresh herbs like parsley, dill, or chives for extra flavor.
- Different Meats: Swap sausage for cooked bacon, ham, or ground turkey.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezing: Wrap individual portions in plastic wrap and freeze for up to 2 months. Thaw in the refrigerator before reheating.
- Reheating: Reheat in the microwave for 1-2 minutes or in the oven at 350°F (175°C) for 10 minutes.
FAQs
1. Can I make this frittata ahead of time?
Yes! Prepare and bake it ahead, then store it in the fridge or freezer for quick meals.
2. Can I use milk instead of heavy cream?
Yes, whole milk or a dairy-free alternative works well, though the texture may be slightly less rich.
3. What other vegetables can I add?
Bell peppers, zucchini, asparagus, or onions are great options to include.
4. Is it necessary to use an oven-safe skillet?
Yes, as the frittata is baked in the same skillet. If you don’t have one, transfer the mixture to a baking dish before baking.
5. How can I tell when the frittata is done?
The eggs should be set in the center, and a knife inserted should come out clean.
6. Can I substitute chicken or turkey sausage?
Absolutely! Use any cooked sausage variety you prefer.
7. Is this frittata keto-friendly?
Yes, it’s low in carbs and high in protein and fats, making it perfect for a keto diet.
8. Can I skip the cheese?
Yes, the cheese is optional and can be omitted for a dairy-free version.
9. Can I use frozen spinach?
Yes, but thaw and drain it thoroughly before using to avoid excess moisture.
10. How do I prevent the frittata from sticking to the skillet?
Use a well-greased nonstick or seasoned cast-iron skillet for easy release.
Conclusion
This High-Protein Sausage Frittata is a versatile and satisfying dish that’s perfect for any time of day. Loaded with nutritious veggies, protein-rich sausage, and creamy eggs, it’s a meal that’s both wholesome and indulgent. Whether you’re hosting brunch or prepping meals for the week, this frittata is sure to become a favorite in your kitchen!
Print
Healthy nutritious breakfast Sausage Frittata
- Total Time: 30 minutes
- Yield: 10 servings 1x
- Diet: Gluten Free
Description
This High-Protein Sausage Frittata is packed with veggies, savory breakfast sausage, and creamy goodness! Keto, gluten-free, and perfect for meal prep, it’s a wholesome, quick dish for breakfast, lunch, or dinner.
Ingredients
Protein & Dairy:
- 8 large eggs
- 3/4 cup heavy cream
- 1 cup cooked breakfast sausage (crumbled, vegetarian or pork-based)
Produce:
- 8 oz mushrooms (sliced)
- 5 oz fresh spinach
- 1 small onion (diced)
- 2 garlic cloves (minced)
Seasoning:
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp smoked paprika (optional)
Oil:
- 1 tbsp olive oil or butter
Instructions
- Preheat oven:
- Set your oven to 375°F (190°C).
- Cook the sausage:
- In a large oven-safe skillet, cook the breakfast sausage over medium heat until browned. Remove and set aside.
- Sauté the vegetables:
- In the same skillet, heat 1 tbsp olive oil or butter. Add the diced onion and garlic, cooking until fragrant. Toss in the sliced mushrooms and cook until softened. Add the fresh spinach and cook until wilted.
- Prepare the egg mixture:
- In a large bowl, whisk together the eggs, heavy cream, salt, pepper, and smoked paprika.
- Combine and assemble:
- Spread the cooked sausage evenly over the sautéed veggies in the skillet. Pour the egg mixture on top, ensuring it covers all the ingredients evenly.
- Bake the frittata:
- Transfer the skillet to the oven and bake for 20–25 minutes, or until the frittata is set in the center and golden on top.
- Serve:
- Allow the frittata to cool slightly, then slice into wedges. Serve warm, garnished with fresh herbs if desired.
Notes
- For added flavor, top with shredded cheese before baking.
- Substitute mushrooms or spinach with bell peppers, zucchini, or kale for variety.
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: American