Mornings can be hectic, and finding a nutritious, filling breakfast that doesn’t require hours in the kitchen can be a challenge. That’s where this Savory Sausage and Spinach Frittata comes in—a fluffy, protein-packed dish that’s bursting with bold flavors and wholesome ingredients.
This delicious frittata is packed with savory sausage, vibrant spinach, melty cheese, and aromatic spices, making it a perfect low-carb, high-protein breakfast. Whether you’re looking for a weekend brunch recipe, an easy meal prep option, or a quick dinner, this hearty frittata is a guaranteed crowd-pleaser!
Why You’ll Love This Recipe
✔ Protein-Packed – Eggs and sausage make this a hearty, energy-boosting meal.
✔ Easy to Make – Only one skillet and a handful of ingredients needed.
✔ Great for Meal Prep – Make it ahead and enjoy throughout the week.
✔ Gluten-Free & Low-Carb – A perfect breakfast for keto and low-carb diets.
✔ Versatile – Swap ingredients to fit your preferences.
Ingredients for Savory Sausage and Spinach Frittata
This flavor-packed frittata combines eggs, sausage, vegetables, and spices to create a balanced and nutrient-rich dish.
Main Ingredients
| Ingredient | Quantity |
|---|---|
| Eggs | 5 large |
| Sausage links (chopped) | 2 (about 6 oz) |
| Spinach (chopped) | 1 cup |
| Onion (chopped) | ½ cup |
| Red bell pepper (chopped) | ½ cup |
| Heavy whipping cream | ⅓ cup |
| Olive oil | 2 tbsp |
| Cheddar cheese (shredded) | ½ cup |
Seasonings & Spices
| Ingredient | Quantity |
|---|---|
| Salt | ½ tsp |
| Black pepper | ½ tsp |
| Cayenne pepper | ½ tsp |
| Thyme | ½ tsp |
| Additional salt & black pepper (for sautéing veggies) | Dash |
Step-by-Step Guide to Making a Savory Sausage and Spinach Frittata
1. Prepare the Sausage and Vegetables
- Heat 1 tablespoon of olive oil in a large oven-safe skillet over medium heat.
- Add the chopped sausage and cook until browned and cooked through.
- Remove from the skillet and set aside.
2. Cook the Vegetables
- In the same skillet, add the remaining olive oil.
- Toss in the chopped onion and red bell pepper, seasoning with a dash of salt and black pepper.
- Sauté for 3–4 minutes until they begin to soften.
- Stir in the chopped spinach and cook for 1–2 minutes until it wilts.
- Remove from heat and set aside with the cooked sausage.
3. Prepare the Egg Mixture
- In a large mixing bowl, whisk together:
- Eggs
- Heavy whipping cream
- Salt
- Black pepper
- Cayenne pepper
- Thyme
- Whisk until fully combined.
4. Mix and Cook
- Return the sausage and vegetables to the skillet, spreading them evenly.
- Pour the egg mixture over the ingredients, ensuring they are evenly coated.
- Sprinkle the shredded cheddar cheese over the top.
5. Bake the Dish
- Preheat your oven to 375°F (190°C).
- Transfer the skillet to the oven and bake for 20–25 minutes, or until the frittata is firm in the center and the top is golden brown.
6. Serve and Enjoy
- Remove the skillet from the oven and let the frittata cool for 5 minutes before slicing.
- Serve warm as a standalone dish or pair it with a fresh salad or toast.
Tips for the Perfect Frittata
- Use a well-seasoned skillet – A cast-iron skillet ensures even cooking and prevents sticking.
- Sauté vegetables first – This removes excess moisture and prevents a soggy frittata.
- Don’t overbake – The frittata should be just set but slightly jiggly in the center.
- Let it rest before slicing – This allows the eggs to fully set.
- Use full-fat dairy – Heavy cream adds richness and fluffiness to the eggs.
Variations & Customizations
1. Make It Vegetarian
- Swap the sausage for mushrooms or roasted sweet potatoes.
- Add more greens like kale or arugula.
2. Add More Protein
- Use bacon, ham, or ground turkey instead of sausage.
- Mix in crumbled feta or goat cheese for added protein.
3. Spice It Up
- Add sliced jalapeños for heat.
- Sprinkle smoked paprika or red pepper flakes.
4. Make It Dairy-Free
- Replace cheddar cheese with a dairy-free alternative.
- Use coconut milk instead of heavy cream.
What to Serve with Savory Sausage and Spinach Frittata
- Avocado slices – Adds a creamy, healthy fat boost.
- Fresh fruit – Balances the savory flavors with natural sweetness.
- Crispy roasted potatoes – A classic side for any breakfast.
- Greek yogurt with honey – A light, refreshing contrast.
How to Store and Reheat Frittata
Storing:
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Wrap individual slices in plastic wrap and freeze for up to 2 months.
Reheating:
- Oven: Warm at 325°F (165°C) for 10 minutes.
- Microwave: Heat in 30-second intervals until warm.
- Toaster Oven: Toast for 5 minutes to keep it crispy.
Frequently Asked Questions
1. Can I make this frittata ahead of time?
Yes! Bake it ahead and store in the fridge. Reheat when ready to serve.
2. How do I prevent my frittata from being watery?
Make sure to sauté vegetables before adding them to the eggs to remove excess moisture.
3. Can I make this without an oven?
Yes! Cook it on the stove over low heat with a lid on until the eggs are set.
4. Can I use milk instead of heavy cream?
Yes, but heavy cream makes it creamier. Whole milk is the best substitute.
5. Is this recipe keto-friendly?
Absolutely! It’s low-carb and high-protein, making it great for keto diets.
6. Can I use frozen spinach?
Yes! Thaw and squeeze out excess water before adding to the skillet.
Final Thoughts – Try This Savory Sausage and Spinach Frittata Today!
This Savory Sausage and Spinach Frittata is easy to make, rich in flavor, and packed with nutrients. Whether you’re making a quick breakfast, prepping meals for the week, or serving a delicious brunch, this protein-packed dish will keep you satisfied and energized.
So why wait? Grab your ingredients, preheat your oven, and make this delicious frittata today!