Sausage Frittata

A hearty, paleo-friendly frittata featuring chicken sausage, kale, spaghetti squash, and sun-dried tomatoes. This savory dish is perfect for any meal of the day, packed with protein, flavor, and vegetables.

Why You’ll Love This Recipe

This Sausage Frittata with Kale, Spaghetti Squash, and Sun-Dried Tomatoes is a versatile and flavorful dish. It combines savory chicken sausage, nutritious kale, and roasted spaghetti squash for a meal that’s satisfying and packed with protein. It’s great for breakfast, brunch, or even a light dinner.

Ingredients

1 tablespoon olive oil (enough to coat skillet)
1/2 medium onion, diced
1/2 tablespoon minced garlic
12 ounces chicken sausage, cut into 1/2-inch slices
10 large eggs
3 tablespoons nutritional yeast (optional)
1 teaspoon Italian or all-purpose seasoning
1/2 teaspoon dried oregano
1/4 teaspoon pink salt
1/2 teaspoon black pepper
1 bunch kale, stems removed and chopped (about 2 cups)
2 cups cooked spaghetti squash noodles (from about 1 small spaghetti squash)
1 package sun-dried tomatoes, sliced

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Preheat and Cook Sausage: Preheat the oven to 350°F. Heat a 10-inch cast iron or oven-proof skillet with 1 tablespoon of olive oil over medium heat. Add diced onion, minced garlic, and chicken sausage slices. Stir frequently until the sausage is slightly browned.

2. Whisk the Eggs: In a large bowl, whisk together eggs and seasonings. Set aside.

3. Add the Kale and Spaghetti Squash: Add chopped kale to the skillet, cover with a lid, and cook until the kale wilts, about 2 minutes. Stir in the cooked spaghetti squash noodles and let the mixture cook down with the lid off for a few minutes. Add in sun-dried tomatoes and stir to combine.

4. Add the Eggs: Gently pour in the whisked eggs, using a spatula to lift the spaghetti squash mixture, allowing the eggs to evenly distribute.

5. Bake the Frittata: Transfer the skillet to the preheated oven and bake uncovered for 25–35 minutes, until the eggs are set. The center may bubble up but will set upon cooling.

6. Cool and Serve: Let the frittata cool for 15–20 minutes before slicing. Serve and enjoy!

Servings and Timing

Prep Time: 55 minutes
Cooking Time: 30 minutes
Total Time: 1 hour 25 minutes
Servings: 8-10

Variations

• Different Vegetables: Add bell peppers, mushrooms, or zucchini to the frittata for more variety.

• Cheese: If not dairy-free, add some shredded cheese like mozzarella or Parmesan for extra richness.

• Spicy Kick: Add diced jalapeños or red pepper flakes for a spicy twist.

Storage/Reheating

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven until warmed through.

FAQs

Can I use regular sausage?

Yes, you can use turkey sausage instead of chicken sausage.

Can I make this ahead of time?

Yes, you can make this frittata ahead of time and store it in the fridge for up to 4 days.

Can I freeze this frittata?

Yes, you can freeze individual slices for up to 2 months. Reheat in the microwave or oven.

Can I use a different squash instead of spaghetti squash?

Yes, you can use roasted butternut squash or sweet potatoes as alternatives.

How can I make this frittata fluffier?

You can add a splash of milk or cream to the egg mixture for a fluffier texture.

How do I know when the frittata is done?

The eggs should be fully set and not jiggly in the center when done.

What can I serve with this frittata?

Serve with a side salad, avocado, or roasted vegetables for a complete meal.

Can I use a different green instead of kale?

Yes, spinach or Swiss chard can be used instead of kale.

Can I make this frittata dairy-free?

Yes, just skip the cheese and use nutritional yeast for a cheesy flavor without dairy.

How do I prevent the eggs from getting rubbery?

Make sure to cook the frittata at a moderate temperature and avoid overcooking.

Conclusion

This Sausage Frittata with Kale, Spaghetti Squash, and Sun-Dried Tomatoes is a nutritious, filling dish that’s perfect for any meal of the day. It’s easy to prepare, loaded with protein and veggies, and can be customized with your favorite ingredients.

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