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Oh hey! If you haven’t yet been introduced to my friend frittata, allow me the pleasure. Frittata is the coolest kid on the breakfast block. It is crazy easy to make (no crust to fuss with, like its cousin, quiche), fairly quick to make, and tastes FANCY.
This sausage spinach frittata is an ideal way to start a day, with veggies and protein instead of the standard sweet or carb-fest. Oh, and it’s perfectly portable if you bake it in muffin cups, and reheats beautifully! (This is where I drop the metaphorical mic, y’all.)
I mean, if you have other demands on your breakfast food beyond that, I think you need a reality check.
This sausage spinach frittata recipe can serve as both a fancy brunch for company (it’s so pretty baked in a pie plate and served in slices) AND as everyday breakfast fare for a hungry family. I’ve used it for both multiple times because we’re all obsessed with it – the kids have declared it a fave (yes, even with tons of spinach!), so it has happily become a staple in my meal plan.
Sausage Spinach Frittata: Nutrient-Dense and Frugal
This recipe is naturally low carb, and fits in a Keto diet perfectly, which is great because Chris jumped in to Keto back in February and is loving it. (Correction – he was loving it until he had an emergency appendectomy a few weeks ago, and then woke up to Chex cereal, skim milk, and a gluten-free/sugar-filled muffin as his hospital breakfast. Gross. He’s going back to Keto this week.)
I love that eggs are the superstar of this recipe – they are such a fabulous source of protein that’s both nutrient-dense and frugal, which are two adjectives that don’t often go together in the real-food world.
It’s kind of crazy when I tally it all up, but since our family of six eats eggs almost every day of the week, plus we use them a fair bit in cooking and baking (especially coconut flour recipes), we probably go through 20-30 dozen per month. The quality of our eggs matters to me, as I wrote about in this post about the misleading nature of the “cage-free” labels on eggs in the grocery store.
However, we’re actually hoping to add some backyard chickens to our family (probably next summer, as my first step is to figure out what the heck I need to prep first!) to have our own source of free-range, happy chicken eggs. I can’t wait! All the Sausage Spinach Frittata we want – mmm!
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Substitutions and Modifications
This Sausage Spinach Frittata is a fairly forgiving recipe, and you can play with modifications to suit your own tastes. I’m sure bacon instead of ground sausage would be lovely, as would other types of veggies like peppers, mushrooms, or even asparagus or broccoli. I use parmesan cheese (the real stuff, not the powder) and the flavor combo is seriously amazing, but you could probably swap another cheese, no problem. A sharp cheddar would be delightful.
If you’re dairy-free, you can easily leave out the cheese and try coconut milk instead. If you do, please let me know how it turns out.
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If you love Keto Frittata recipes, and want another great frugal and nutrient-dense recipe starring eggs, be sure to check out my recipe for Hearty Breakfast Soup – a version of egg-drop soup that we’ve been making for years at our house. It’s delicious!
Sausage Spinach Frittata (Keto, Gluten-Free)
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This Sausage Spinach Frittata recipe is the perfect crowd-pleasing breakfast for both the every day rush, and a fancy brunch. It’s packed with nutrition and works great as a grab-n-go meal too!
- 1 tbsp avocado oil (or coconut oil)
- 4 shallots (minced)
- 1 cup spinach (I typically use frozen spinach and it works great)
- 2 cups ground sausage (I make my own and freeze in small sandwich baggies, but you can also use store-bought)
- 16 eggs
- 1/2 tsp dried coriander
- 1/2 tsp dried parsley
- 1 tsp sea salt
- 2 cups heavy cream (aka 35%, or whipping cream)
- 1 cup parmesan cheese, divided into 2 portions (I use "petals" but shreds would work too)
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Pre-heat oven to 350F. Grease baking dish with avocado oil or coconut oil, and set aside.
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Heat a frying pan on medium-low with the oil. Add minced shallots and sauté for a few minutes until translucent.
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Add ground sausage. If your sausage is uncooked, fry it until cooked through, then add spinach. (If sausage is pre-cooked, add spinach at the same time.) Sauté mixture until everything is cooked and well-combined.
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Crack eggs into a bowl and whisk thoroughly. Add coriander, parsley, salt, heavy cream, and half of the cheese. Stir well.
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Add spoonfuls of sausage mixture to eggs while continuously stirring to temper the mixture. (I.e. don’t add it all at once or you may end up with chunks of cooked egg from the heat of the just-cooked sausage/spinach.)
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Once everything is combined well, pour into baking dish(es) and sprinkle remaining parmesan on top.
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Bake at 350F. Muffin cups take approximately 10 minutes, and a glass pie plate takes approximately 20. The top should be golden brown, and a knife inserted in the center should come out clean. Enjoy!
Recommended bakeware: 2 glass pie plates (I use this one), or 1 glass pie plate + 12 muffins, or 2 dozen muffins.
I use silicone muffin cups and they work beautifully – both for a pre-portioned breakfast serving, or to take as an excellent breakfast on the go. These are the silicone muffin cups I use and LOVE!
Pairing suggestions: this recipe would be lovely alongside a Butter Chai Latté and a fruit salad!
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