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I’ve always thought frittatas were like a blank canvas for breakfast. They’re my go-to when I want something that feels a bit special but doesn’t require me to spend all morning in the kitchen. Plus, they’re perfect for using up whatever’s hanging out in the fridge.
When I discovered how well chicken sausage works in a frittata, it became my regular weekend breakfast choice. I can prep everything the night before while I’m cleaning up after dinner, then just throw it together in the morning. The best part? It only needs one pan, which means less cleanup and more time to enjoy my coffee.
Whether you’re cooking for your family or hosting friends for brunch, this chicken sausage frittata fits the bill. It’s filling enough for a main dish but light enough that you won’t feel like taking a nap afterward. And if you’re anything like me, you’ll love that it works just as well for dinner as it does for breakfast.
Why You’ll Love This Frittata
- High in protein – With eggs, chicken sausage, and cottage cheese, this frittata packs a protein punch that will keep you feeling full and satisfied.
- Quick preparation – You can have this on the table in under 45 minutes, making it perfect for busy weekday mornings or weekend brunch.
- Low-carb friendly – This naturally low-carb dish fits perfectly into keto and gluten-free diets while still being incredibly filling.
- Simple ingredients – You only need a handful of basic ingredients that you might already have in your fridge to make this satisfying meal.
- Great for meal prep – Make it once and enjoy it for several days – it reheats beautifully for quick breakfasts throughout the week.
What Kind of Chicken Sausage Should I Use?
Italian-style chicken sausage is perfect for this frittata, but you’ve got plenty of options at the grocery store. Sweet Italian chicken sausage will give you a milder flavor, while hot Italian adds a nice kick of heat – either works great depending on your spice preference. Most stores carry pre-cooked chicken sausage links, which are totally fine to use, but raw chicken sausage will give you the best flavor since you can brown it fresh in the pan. Just make sure to remove the casing before cooking – it’s as simple as making a small cut lengthwise and peeling it off. If you can’t find Italian-style, other flavors like garlic and herb or sun-dried tomato chicken sausage would taste great too.
Options for Substitutions
This frittata recipe is pretty forgiving and works well with several substitutions:
- Italian chicken sausage: You can swap the chicken sausage with turkey sausage, regular Italian pork sausage, or even crumbled turkey bacon. For a vegetarian version, try using chopped mushrooms sautéed with Italian seasonings.
- Eggs: Eggs are the star here and can’t be substituted – they’re essential for a frittata. However, you can use 2 egg whites in place of 1 whole egg if you prefer.
- Cottage cheese: If cottage cheese isn’t your thing, try ricotta cheese instead. You can also use Greek yogurt, though you might want to use a bit less since it’s tangier.
- Pecorino Romano/Parmesan: Any hard, aged cheese works well here – try Asiago, Grana Padano, or even sharp cheddar. Just keep in mind that different cheeses will change the flavor profile.
- Baby spinach: Feel free to swap spinach with any other chopped greens like kale, Swiss chard, or arugula. Just make sure to chop them finely and, for tougher greens like kale, give them a quick sauté first.
Watch Out for These Mistakes While Cooking
The biggest challenge when making a frittata is ending up with a rubbery texture, which happens when you cook the eggs at too high a temperature – keep your heat at medium-low and watch carefully as the edges set. A common error is stirring the eggs too much once they’re in the pan; instead, let them set for a few minutes and only occasionally lift the edges to allow uncooked egg to flow underneath. To prevent your frittata from sticking (even with non-stick spray), make sure your pan is properly preheated before adding the eggs, and don’t skip the resting time – letting it sit for 5 minutes after cooking helps it set properly and makes it easier to slice. For the most evenly cooked frittata, finish it under the broiler for 2-3 minutes, but keep a close eye on it as it can go from perfectly golden to overcooked in seconds.
What to Serve With Frittata?
This protein-packed frittata is perfect for breakfast, brunch, or even dinner, and there are lots of tasty ways to round out your meal. A simple mixed green salad with a light vinaigrette makes a great partner, adding freshness and a nice contrast to the rich eggs. For breakfast or brunch, try serving it with crispy roasted potatoes or hash browns on the side, plus some fresh fruit to balance things out. If you’re going the dinner route, a slice of crusty bread and some roasted cherry tomatoes would make this feel like a complete meal without too much fuss.
Storage Instructions
Keep Fresh: This frittata is perfect for meal prep! Place any leftover slices in an airtight container and pop them in the fridge – they’ll stay good for up to 4 days. I like to cut the frittata into individual portions before storing, which makes grabbing a quick breakfast super easy.
Freeze: Want to save some for later? Let the frittata cool completely, then wrap individual slices in plastic wrap and place them in a freezer bag. They’ll keep well in the freezer for up to 2 months. This is great for those busy mornings when you need a quick protein-packed breakfast!
Warm Up: When you’re ready to enjoy your leftover frittata, you can eat it cold (it’s actually pretty good!) or warm it up. For reheating, pop it in the microwave for about 30 seconds, or place it in a 350°F oven for 5-10 minutes until it’s heated through. Just be careful not to overheat, as this can make the eggs rubbery.
| Preparation Time | 10-15 minutes |
| Cooking Time | 20-30 minutes |
| Total Time | 30-45 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 50-55 g
- Fat: 35-40 g
- Carbohydrates: 10-15 g
Ingredients
- Non-stick spray
- 1 italian chicken sausage link (without casings)
- 8 large eggs
- 1/2 cup low-fat cottage cheese (1%)
- 1/2 cup finely grated pecorino romano or parmesan cheese
- 1 cup finely chopped baby spinach
- 3/4 teaspoon salt
- Freshly ground black pepper to taste
Step 1: Preheat the Oven and Prepare the Skillet
Preheat your oven to 350 degrees F and move the oven rack to the second highest position from the top.
Lightly spray a 10-inch oven-safe skillet with cooking spray to prevent sticking.
Step 2: Whisk the Egg Mixture
In a medium bowl, combine and whisk together the eggs, cottage cheese, Pecorino cheese, spinach, salt, and pepper.
Mix until everything is well blended, then set aside.
Step 3: Cook the Sausage
Place the prepared skillet over medium heat and add the sausage.
Use a wooden spoon to break it up into small pieces and cook until the sausage is browned and fully cooked, approximately 4 minutes.
Step 4: Combine and Set the Frittata
Pour the egg mixture into the skillet with the cooked sausage.
Cook on the stovetop for 1 minute, allowing the bottom to start setting.
Step 5: Bake the Frittata
Transfer the skillet to the preheated oven and bake until the top of the frittata is set, about 16 to 18 minutes.
Keep an eye on it to avoid overcooking.
Step 6: Serve the Frittata
After the frittata is baked and set, carefully remove it from the skillet using a spatula and slide it onto a cutting board.
Cut the frittata into 4 wedges.
Serve with a side salad and whole grain bread if desired for a complete meal.