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Best Easy Brunch Frittata with Sausage Recipe

Name: Best Easy Brunch Frittata with Sausage Recipe
Total time: 35 min
Yield: 185 g
Ingredients: Italian sausage 10 oz; eggs 8 pieces; red bell pepper 1 cup; baby spinach 2 cups; shredded cheddar cheese 1 cup; onion 0.5 cup; olive oil 1 tbsp; salt 0.5 tsp; black pepper 0.25 tsp; dried oregano 0.5 tsp

A hearty frittata loaded with savory sausage, vegetables, and melted cheese delivers a high protein, family-style brunch in one pan. This versatile dish works perfectly for meal prep and intermittent fasting schedules.

Cook 35 min Difficulty NORMAL 320 kcal

#high protein #mediterranean #diabetic friendly

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Ingredients

Main ingredients

Italian sausage 10 oz
eggs 8 pieces
red bell pepper 1 cup
baby spinach 2 cups
shredded cheddar cheese 1 cup
onion 0.5 cup

Seasonings/Sauce

olive oil 1 tbsp
salt 0.5 tsp
black pepper 0.25 tsp
dried oregano 0.5 tsp

Nutrition summary

Carbohydrates 9 g 11%

Protein 21 g 26%

Fat 20 g 63%

Serving size 185g

Cooking steps

1

Preheat oven to 375°F. Prepare a 10-inch oven-safe skillet by heating olive oil over medium heat, making sure oil coats the whole pan.
2

Add the sausage to the heated skillet and cook for 6-8 minutes, breaking it up and stirring occasionally until browned and cooked through.
3

Stir in diced onion and red bell pepper; sauté for 4-5 minutes until the vegetables are softened. Add spinach and cook for another minute until just wilted.
4

In a separate bowl, whisk the eggs with salt, pepper, and oregano until fully blended. Pour egg mixture evenly over the cooked sausage and vegetables in the skillet.
5

Sprinkle cheddar cheese over the top. Transfer skillet to preheated oven and bake for 18-20 minutes, or until the eggs are just set and the center no longer jiggles. Cool for 5 minutes, slice, and serve.

Personalized Q&A

Q. What's the key ingredient in this frittata recipe?

Italian sausage is the centerpiece of this brunch frittata, contributing savory depth and a hearty texture. Alongside sausage, eggs provide a rich, protein-packed foundation, while the combination of cheese and vegetables adds complexity to every bite.

Q. How should I control the heat when cooking the sausage and vegetables for best flavor?

Begin by preheating the skillet on medium heat with olive oil to avoid sticking. Cook the sausage until thoroughly browned, stirring occasionally. When adding vegetables, maintain medium heat so they soften without burning. This balance ensures the flavors develop fully before eggs are added.

Q. How do I prevent the frittata from being too dry or overcooked?

To ensure a moist, tender frittata, bake just until the eggs are set and the center no longer jiggles—about 18-20 minutes at 375°F. Overbaking can result in a dry texture, so check for doneness after 18 minutes and allow the frittata to rest 5 minutes before slicing.

Q. What's the nutritional breakdown per serving for this frittata?

Each serving has about 320 kcal, with 9g carbohydrates (11%), 21g protein (26%), and 20g fat (63%). This makes it a high-protein, moderate-fat choice ideal for meal prep or intermittent fasting schedules.

Q. Is this recipe suitable for Mediterranean or diabetic-friendly diets?

Yes, it suits Mediterranean eating patterns by relying on olive oil, vegetables, and lean protein. Its low carb (9g per serving) and balanced macronutrient profile also make it diabetic-friendly, as confirmed by the nutrition details provided.

Best Easy Brunch Frittata with Sausage Recipe

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