Sausage and Spinach Frittata Recipe

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Imagine waking up to the warm, savory aroma of sizzling sausage mingling with the earthy scent of sautéed spinach. The golden top of this Sausage and Spinach Frittata hides a soft, fluffy center brimming with flavor. This dish is everything a wholesome breakfast or easy dinner should be—quick to prepare, deeply satisfying, and bursting with protein and nutrients.

Perfectly browned sausage rounds, tender spinach, and sweet roasted cherry tomatoes are enveloped in rich, velvety eggs, creating a beautiful balance of textures and tastes. Whether you’re feeding a busy family in the morning or looking for a comforting low-carb dinner, this frittata is a versatile and delicious choice. Serve it warm or at room temperature—it holds up beautifully either way.

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Ingredients for this Sausage and Spinach Frittata Recipe

• 8 large eggs
• 1/2 cup milk (or heavy cream for richer texture)
• 1 cup cooked sausage, sliced (Italian or breakfast sausage work great)
• 1 cup fresh spinach, chopped
• 1/2 cup cherry tomatoes, halved
• 1/2 cup shredded cheese (cheddar, mozzarella, or feta)
• 1/4 cup chopped onion
• 1 tablespoon olive oil
• Salt and pepper, to taste
• Optional: fresh herbs (parsley, basil) for garnish

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Step 1: Prepare the Ingredients

Begin by preheating your oven to 375°F (190°C). Crack the eggs into a large mixing bowl and whisk them together with the milk until smooth and lightly frothy. Season the egg mixture with a pinch of salt and freshly ground black pepper. Set aside.

Step 2: Cook the Sausage and Vegetables

In an oven-safe skillet (cast iron works best), heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook for 2–3 minutes until translucent. Add the sausage slices and cook until lightly browned. Stir in the chopped spinach and cook for another 2 minutes, just until wilted. If using pre-cooked sausage, ensure it is warmed through and lightly seared.

Step 3: Combine the Mixture

Spread the sausage, spinach, and onion mixture evenly in the skillet. Pour the whisked eggs over the mixture, making sure it distributes evenly. Sprinkle the halved cherry tomatoes and shredded cheese on top. Let it cook on the stovetop for about 2–3 minutes, allowing the bottom to set slightly.

Step 4: Bake the Frittata

Transfer the skillet to the preheated oven and bake for 12–15 minutes, or until the center is set and the top is slightly golden. You can check for doneness by gently shaking the skillet—the center should not jiggle. Optionally, place the frittata under the broiler for the last 1–2 minutes for a beautifully golden top.

Step 5: Cool and Serve

Remove the skillet from the oven and let the frittata rest for about 5 minutes. Slice into wedges and serve warm, or let cool to room temperature for a make-ahead meal. Garnish with fresh herbs if desired.

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Estimated Nutrition

Please note that values may vary slightly depending on exact ingredients used. For one serving (based on 6 servings):

• Calories: 280
• Protein: 18g
• Fat: 21g
• Carbohydrates: 4g
• Fiber: 1g
• Sugar: 1g
• Sodium: 620mg

This recipe is low-carb, gluten-free, and rich in protein and healthy fats, making it ideal for keto or high-protein diets.

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Frequently Asked Questions

What kind of sausage works best?

Italian sausage (mild or spicy) and breakfast sausage are both great options. You can also use turkey or chicken sausage for a leaner version.

Can I use frozen spinach instead of fresh?

Yes! Thaw and squeeze out excess water before adding it to the pan.

Can I make this dairy-free?

Absolutely. Just skip the cheese and use a plant-based milk like almond or oat.

Is this recipe good for meal prep?

Definitely. It keeps well in the fridge for days and reheats quickly, making it ideal for busy mornings or weeknight dinners.

Can I add other vegetables?

Of course! Mushrooms, bell peppers, zucchini, or even broccoli work well—just sauté them first to remove excess moisture.

What if I don’t have an oven-safe skillet?

You can cook the mixture in a regular pan, then transfer it to a greased baking dish before pouring the eggs over and baking.

Can I make this into muffins instead?

Yes, pour the mixture into greased or lined muffin tins and bake at 375°F (190°C) for 15–18 minutes.

How do I know when the frittata is done?

The center should be set and not jiggly. A knife inserted into the middle should come out clean.

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