Easy Sausage and Spinach Frittata

Starting your day with a high-protein meal is the best way to avoid a mid-morning crash. This sausage and spinach frittata is one of my favorites because it is incredibly filling but keeps the carbs low. It is also a "one-pan" wonder, so you aren't stuck with a mountain of dishes before your first cup of coffee.

🧡 Why You'll Love This Recipe

There is a reason this sausage and spinach frittata is a staple in my kitchen. The nutritional profile is hard to beat. With 13g of protein and only 4g of net carbs, it provides long-lasting energy without the sluggishness that comes from a carb-heavy breakfast.

The name might sound fancy, but a frittata is a very easy egg-based dish to make. It is simply a meal of eggs, vegetables, cheese, and sometimes meat. This dish is incredibly versatile and can be customized in many ways. If you can make a stir-fry, you can master a frittata.

One thing I love most about this recipe is that it is not restricted to breakfast. It makes a great brunch, lunch, or even dinner. I have been known to eat this dish at all hours of the day whenever the mood strikes. The savory sausage pairs perfectly with the earthy spinach and sharp cheddar, making it a forgiving recipe that works with almost any vegetable you have on hand.

🥘 Equipment I Use

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 I Use

• Eggs: I use 5 eggs for a standard 8-inch skillet.
• Sausages: You can use your favorite brand or flavor. I like a spicy breakfast sausage, but you can use mild or even a vegetarian version.
• Vegetables: Spinach, onions, and 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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.

♨️ How To Store and Reheat

Frittatas are excellent for meal prep. I store any leftovers in an airtight container in the fridge for up to 4 days. When you’re ready to eat, the best way to reheat it without making the eggs rubbery is in the air fryer at 300°F for about 3–5 minutes, or in a skillet over low heat until warmed through.

🍽️ What to Serve With It

This frittata is a complete meal on its own, but it pairs beautifully with a simple side salad or roasted vegetables. I often serve it with air-fried breakfast sausages or keto-friendly bread if I want something more substantial.

Pair it with some of these super tasty low carb dishes:

Instant Pot Broccoli

Air Fryer Bacon-Wrapped Asparagus

Air Fryer Green Beans

Instant Pot Cabbage

Instant Pot Asparagus

💡My Expert Tips

A frittata can be a bit tricky if you're making it for the first time, so here are some tips that will help.

1. 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.
2. 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.
3. 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.
4. 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.

👩‍🍳 Questions You Might Have

📚 Related Recipes

Try these other delicious low carb breakfast recipes!

Vanilla Chia Seed Protein Smoothie

Bulletproof Turmeric Latte

Spicy Omelet with Mushrooms

Sunny Side Up Eggs

Keto Coconut Pancakes

Instant Pot Hot Dogs

Originally published in May 2024, this post was updated in April 2026 for accuracy and to include more helpful content.

📖 Recipe