Sausage Frittata with Spinach and Mushrooms
A hearty and flavorful frittata made with savory sausage, sauteed spinach, mushrooms, and eggs. It’s an easy one-pan dish perfect for meal prep or a quick meal option. Perfect for breakfast or dinner! This dish is gluten-free, low-carb, keto-friendly, and protein-rich.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
6 large eggs
200 g sausage (crumbled or sliced; use chicken, turkey, or pork sausage)
1 cup fresh spinach leaves
1 cup sliced mushrooms
½ cup shredded cheese (optional, such as cheddar or mozzarella)
2 tablespoons olive oil or butter
1 teaspoon garlic powder
½ teaspoon paprika
Salt and pepper to taste
Instructions:
Step 1: Preheat the oven to 375°F (190°C).
Step 2: Heat olive oil or butter in an oven-safe skillet over medium heat.
Step 3: Add sausage and cook until browned. Remove and set aside.
Step 4: In the same skillet, sauté mushrooms until golden, about 5 minutes. Add spinach and cook until wilted.
Step 5: In a bowl, whisk together eggs, garlic powder, paprika, salt, and pepper. Stir in half of the cheese if using.
Step 6: Add the sausage back to the skillet, evenly distributing the ingredients. Pour the egg mixture over the top.
Step 7: Cook on the stovetop for 2-3 minutes until the edges begin to set.
Step 8: Sprinkle remaining cheese on top and transfer to the oven. Bake for 10-15 minutes or until the frittata is fully set.
Step 9: Remove from the oven, let it cool for 5 minutes, and slice into wedges.
Notes:
Use any sausage of choice; opt for uncured or nitrate-free for a healthier option.
Substitute spinach with kale or other leafy greens if preferred.
Use a non-stick, oven-safe skillet for best results.
Tips:
Make it dairy-free by omitting cheese or using plant-based alternatives.
Meal prep: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or oven.
Add extra veggies like bell peppers, zucchini, or onions for more nutrients.
Nutritional Info(per serving, serves 4)
Calories: ~250
Protein: ~18g
Fat: ~18g
Carbs: ~4g
Fiber: ~1g
Benefits:
Protein-Rich: Boosts muscle repair and keeps you full longer.
Low-Carb: Supports keto or low-carb diets.
Gluten-Free: Suitable for gluten-sensitive individuals.
Nutrient-Dense: Packed with vitamins and minerals from spinach and mushrooms.
Q: Can I freeze the frittata?
A: Yes, let it cool completely, then wrap portions individually and freeze for up to 1 month.
Q: Can I use egg whites instead of whole eggs?
A: Yes, substitute 6 large eggs with 1.5 cups of egg whites.
Q: What other cheeses work well in this recipe?
A: Try feta, goat cheese, or Gruyere for unique flavors.
Enjoy this wholesome, easy-to-make dish!