Sausage and spinach frittata – a delectable keto-friendly egg dish that tastes AMAZING and is perfect for breakfast or brunch!
Why You'll Love This!
It is generally believed that you should start your day with a healthy protein meal to keep you feeling full longer without any energy crashes.
This frittata dish checks all the boxes! It contains 13g of protein per serving and contains a good amount of vitamin A, C, and calcium. It’s also just 4g carbs per serving which makes it perfect for a low carb diet!
A frittata is a very easy egg-based dish to make. The name might sound fancy but it’s simply just a meal of eggs, vegetables, cheese and sometimes meat. It is so versatile and can be customized in so many ways. If you can make a stir fry, then a frittata is not so far off.
One thing I love the most about this sausage and spinach frittata is that it’s not just a breakfast dish; a frittata makes a great brunch, lunch or even dinner. I’ve been known to eat a frittata at all hours of the day whenever the mood strikes!
Equipment Used
I use an 8-inch cast-iron skillet for this recipe but if you’re going to scale up, you’ll need a bigger pan.
Ingredients Used
- Eggs: I use 5 eggs for this recipe but you can always scale up for more servings.
- Sausages: You can use whatever brand or flavor of sausage you prefer. For a vegetarian option, you can leave this out.
- Vegetables: Spinach, onions, red bell peppers.
- Heavy whipping cream: I just love the creamy, soft texture of the frittata when I use heavy whipping cream. For a dairy-free option, you can use almond milk or coconut milk.
- Cheddar cheese: You can use your favorite cheese here.
- Spices: Cayenne pepper, black pepper, thyme, and salt. You don’t need a lot of spices to bring out the flavor in this dish.
- Olive oil: For sautéing the veggies.
How to Make Sausage and Spinach Frittata
- Preheat your oven to 350F. Chop the onions, red bell peppers, spinach and sausage into medium-sized bits. When chopping the sausage, you can just slice it or cube it, whichever one you prefer.
- Pour in olive oil in a skillet and when it gets hot, add the onions and stir. After about a minute, add the bell peppers and sausage.
- Give it a quick stir, then sprinkle just a dash of salt and black pepper to enhance the flavor. I don’t put a lot of spices here because I’ll add spices to the egg mix and don’t want it to be too salty.
- While waiting for the veggies and sausage to cook, let’s prepare the egg mix. Break 5 eggs into a bowl. Add in the cheese, heavy whipping cream, black pepper, cayenne pepper, thyme, and salt, and whisk thoroughly. I use half a teaspoon for all the spices here but you can add more pepper if you want more heat.
- Pour in the chopped spinach and stir for a minute just until it begins to wilt. Add in the egg mixture and give a big stir, making sure everything is well incorporated and spread out.
- Let it cook for a minute just until the outer edges begin to turn yellow. Carefully transfer the skillet to the lower or middle rack of your oven and set a timer for 7 minutes.
- When the center is just slightly jiggly but looks mostly done, take out the frittata and let it sit outside at room temperature for a few minutes. The residual heat will still continue to cook it. If it's not ready, leave for about 2 more minutes.
This recipe serves 4 and contains 4g carbs per serving.
What Can I Eat It With?
Frittata can be eaten at any time of the day and goes well with bread, salads, or roasted veggies. I sometimes eat mine with some air-fried breakfast sausages.
Pair it with some of these super tasty low carb dishes:
Air Fryer Bacon-Wrapped Asparagus
Recipe Tips & Variations
A frittata can be a bit tricky if you're making it for the first time, so here are some tips that will help.
- When you pour the eggs into the sauteed veggies, make sure you give a quick stir from the bottom of the skillet so it does not begin to burn. Don’t over stir; a few big stirs will do.
- Don’t use the top oven rack, or the top of the frittata might begin to burn before the inside is ready. You want the sausage and spinach frittata to cook from the bottom up so that by the time the top is done, you're sure the insides are done as well.
- When baking the frittata, watch it very carefully so it doesn't begin to burn. Take it out when the center is still slightly jiggly and it looks mostly done. It will continue to cook at room temperature.
- Don’t omit dairy or any creamer or the frittata will turn out quite dry. For a dairy-free option, use almond or coconut milk.
Recipe FAQs
A trusted ratio when scaling frittata is:
For 2 eggs, use a 6-8 inch skillet.
For 4 eggs, use an 8-10 inch skillet.
For 6 eggs, use a 10-12 inch skillet.
There are a few differences between these two egg-based dishes. An omelet is usually made with just one serving and is cooked entirely on a stovetop. When making an omelet, the egg is fried first and the vegetable is folded in.
A frittata is made with multiple servings in mind and you start on the stovetop and finish in the oven. When making a frittata, the vegetables are sauteed first, and then the egg is poured in.
Try these other delicious low carb breakfast recipes!
Vanilla Chia Seed Protein Smoothie
Need more sausage recipes? Try these:
Sausage Pepper Cauliflower Rice
📖 Recipe
Sausage and Spinach Frittata
Ingredients
- 5 eggs
- 2 sausage links about 6oz chopped
- 1 cup spinach chopped
- ½ cup onion chopped
- ½ cup red bell pepper chopped
- ⅓ cup heavy whipping cream
- 2 tablespoon olive oil
- ½ cup cheddar cheese
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon cayenne pepper
- ½ teaspoon thyme
- dash of salt and black pepper for sauteing the veggies
Instructions
- Preheat oven to 350 F.
- Pour olive oil into a skillet and add the onions when heated.2 tablespoon olive oil, ½ cup onion
- Add the red bell pepper and sausage, a pinch of salt and black pepper, and cook for 5 minutes.2 sausage links, ½ cup red bell pepper, dash of salt and black pepper
- Whisk eggs with heavy whipping cream, cheese, salt, thyme, cayenne pepper, and black pepper.⅓ cup heavy whipping cream, ½ cup cheddar cheese, ½ teaspoon salt, ½ teaspoon black pepper, ½ teaspoon cayenne pepper, ½ teaspoon thyme, 5 eggs
- Pour the chopped spinach into the skillet with the other veggies and stir for a minute just until it begins to wilt.1 cup spinach
- Pour in the egg mixture and give a big stir.
- Cook for a minute till the outer edges begin to turn yellow.
- Carefully transfer the skillet to the lower or middle rack of your oven and bake for 7-10 minutes.
- Bring it out and let sit for 5 more minutes before serving.
Notes
- When you pour the eggs into the sauteed veggies, make sure you give a quick stir from the bottom of the skillet so it does not begin to burn. Don’t over stir; a few big stirs will do.
- Don’t use the top oven rack, or the top of the frittata might begin to burn before the inside is ready. You want the sausage and spinach frittata to cook from the bottom up so that by the time the top is done, you're sure the insides are done as well.
- When baking the frittata, watch it very carefully so it doesn't begin to burn. Take it out when the center is still slightly jiggly and it looks mostly done. It will continue to cook at room temperature.
- Don’t omit dairy or any creamer or the frittata will turn out quite dry. For a dairy-free option, use almond or coconut milk.
Can this dish be prepared a day in advance & cooked the next day? And can you use frozen spinach or should it be fresh?
The best way to prepare it ahead will be to chop up all the ingredients the day before to save time. You have to use fresh spinach because frozen spinach will have too much liquid in it.
First time making this Frittata and spinach with sausage, it was so good I will be making it again and again
It's one of my family's favorites too!
I can't tell you how much I appreciate your putting this recipe up. Since I first discovered it about a year and a half ago, I've probably made it 20 times. Such a satisfying dish. As you suggest in your comments at the top of this page, it lends itself to subbing ingredients in and out without a lot of trouble. But you've laid out the instructions beautifully and I thank you for giving me plenty of pleasure from this dish.
I'm so glad you love the recipe, Hany. It's one of my family favorites too!
Will the oil from the sausage not be over baring
Hi Pam, no it won't be overbearing since you're only using 2 tablespoons of olive oil.
I have never made a frittata before, but was needing to use up eggs, sausage, and spinach. My husband is a type 1 diabetic so I’m always watching carbs. He LOVED this recipe! Rarely can we find something low carb yet hearty and filling. This was it!!! Very pleased, will be making this again and again!
I'm so glad you both enjoyed this recipe, Renee. It's also really good for meal prep!