A great way to pack your breakfast full of protein and veggies is by making a healthy and delicious frittata. Here is a recipe for a chicken sausage and spinach frittata.
Over the course of the past two weeks, I’ve been on a big-time savory kick for breakfast. As someone who often gravitates toward sweeter breakfasts like overnight oats, protein pancakes (<—my favorite protein pancake recipe) and Greek yogurt bowls, I’m fully embracing scrambled eggs, frittatas and omelets right now. I love the way egg scrambles allow me to incorporate lots of vegetables into my morning meal. It feels like a small victory to get a full serving of vegetables in my belly before 7 a.m.!
Whenever Ryan and I go out for breakfast, I typically order an egg-based breakfast, so why don’t I make eggs at home all that often? The prep work! Even though eggs cook in a flash, chopping veggies is a pain, but I’ve been making more of an effort to prep veggies on Sunday nights which has made a big difference. Grab-and-go cooking is the way to go for me right now!
Even better than having chopped veggies on hand in the fridge in the morning is having a full breakfast ready to be reheated. And that’s where frittatas and egg muffins come in handy! (Expect an egg muffin recipe in the future!) This frittata is packed with flavor and vegetables and, when served with freshly sliced avocado and a side of healthy breakfast sweet potatoes, keeps me full for hours. And for those of you who may be gluten-free or following a Paleo or Whole30 diet, this recipe falls under that umbrella, too!
Chicken Sausage and Spinach Frittata
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Chicken Sausage and Spinach Frittata
- Prep Time: 2 minutes
- Cook Time: 23 minutes
- Total Time: 25 minutes
- Yield: 6 servings 1x
Description
This frittata is packed with flavor and vegetables and, when served with freshly sliced avocado and a side of healthy breakfast sweet potatoes, keeps me full for hours. And for those of you who may be gluten-free or following a Paleo or Whole30 diet, this recipe falls under that umbrella, too!
Ingredients
- 1 tablespoon olive oil
- 1/2 sweet onion, diced
- 1 small green pepper, diced
- 2 large chicken sausage links, chopped (I love Aidell’s apple chicken sausage, but use your favorite kind!)
- 2 large heaping handfuls fresh spinach (about 4 cups)
- 3 eggs
- 4 egg whites (I used 3/4 cup egg whites from a carton)
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Instructions
- Set oven to broil on high.
- Heat olive oil over medium heat in a large, oven-safe skillet. Sautee onion and green pepper until softened (about 3-5 minutes).
- As onion and pepper cook, combine eggs, egg whites, salt and pepper in a medium bowl, stirring to combine.
- Add the chicken to peppers and onion and cook for an additional 2 minutes. Add spinach and cook until wilted, about 1 minute.
- Add eggs to skillet and lightly stir. Allow eggs to set (do not stir!) until sides are firm and middle still appears slightly wet, about 4 – 5 minutes.
- Transfer pan to the oven and broil for 3 – 5 minutes, until top of frittata begins to brown slightly.
- Slice and serve.
Enjoy!
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Do you ever make a big batch and eat it over a few days? With a baby, that would probably come in handy!
Once I started eating eggs for breakfast, I could never go back to anything else. Nothing seems to fill me up and give me energy like eggs. I’ve taken to making what I call egg bakes every week. It’s just a big casserole dish with the same things mixed in with eggs. I make one for myself and one for the husband and we eat it all week long. I love the ingredients in your frittata and it will be a nice change up to my normal spinach, mushrooms and sausage. Thanks!
YUM! We always have aidell’s chicken apple saugsage around, it’s the best! Can’t wait to try this. I eat breakfast at work every morning and this would be so simple to pack!
and dinner dilemma? SOLVED! 😀 Thanks so much for sharing!
YUM! The prefect breakfast for a large family! Can’t wait to make this!
MMM this looks so delicious! I usually make egg muffins at the beginning of each week to have on hand for busy mornings, but I think I need to give this a try!
Are you familiar with Craftsy.com? It’s a place where you can buy classes to learn new crafty techniques, whether cooking, baking, quilting, sewing, gardening, woodworking, etc. Anyway, they offer a free Knife Skills mini-course (Under Cooking), and I’ve found chopping to be less of a hassle now that I know the tricks of the trade. I even kind of enjoy it now. 🙂
Oh man, I could definitely benefit from a knife skills course! This sounds great!
Oh wow, that’s awesome! I’m totally going to check this out, thanks for sharing! 🙂
Perfect recipe for Sunday night meal prep 🙂
Mmm this looks fabulous! I love frittatas!
I might have to try this out! I’ve been making egg muffins on Sundays the last couple weeks to have on-hand for breakfast since I go right from the gym to work. They are so convenient, but I might have to try this recipe to switch things up a bit!
I must agree with you on the savory breakfast! I try to workout in the mornings before work so when I get home to shower, my tummy is growling! I always have a taste for eggs after a good workout too and my breakfast of choice is usually a quinoa egg white scramble (sauteed veggies, quinoa, and cheese of course!)
Any idea the nutritional stats on this one? Curious! I try to be really good at breakfast so if you share it that’d be great (and for the egg muffin recipe, can’t wait!!)
This looks so goid! I LOVE frittatas!
Kim
http://trendkeeper.me.. The perfect manicure/Giveaway!
This looks so good! I love chicken sausage. This is the perfect breakfast to make and share with my little dude!
Looks delicious. Never thought of making frittatas…but they apparently are easy to make. Can’t wait to try them out.
This looks delicious! I used to love making quiches or breakfast casseroles to store in the freezer to warm up before work, so I’m hoping after I have this baby my aversion to eggs will disappear and I can make them again! This recipe looks so easy! Thanks for sharing!
I just bought a huge pack of chicken apple sausages from Costco over the weekend – this recipe could not have come at a better time! Plus, I am a huge believer in “breakfast for dinner”, and this totally makes the cut and can serve as dinner this week! I can’t wait to test this recipe out!
Looks great! I am just way to lazy to Cook at the moment.
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I always gravitate toward sweet breakfasts like oatmeal and cereal with fruit. This looks like the perfect recipe to switch things up! I have been wanting to try the apple chicken sausage. Thanks for sharing!
Yum! This looks so good! I can’t wait to make it for my family 🙂
I almost always ate “sweeter” breakfasts until I got pregnant and now I’m eating lots of egg and veggie scrambles. Love the addition of chicken sausage to this too-I can’t wait to give it a try!
I go back and forth on sweet and savory for breakfast too. Right now I’m trying to slim down a little, so shakeology has been my breakfast, but when I’m having a bit more… I love quiche!
I love having eggs for breakfast! This recipe looks delish and it is such a great way to incorporate veggies into breakfast 🙂
This looks so good! I bet it would be fun to try it with different flavors of chicken sausage too!
Eggs were everything to be when I was pregnant and immediately postpartum. I still could eat them everyday, multiple times a day. I love frittatas, and this one looks wonderful!
I’ve been making your banana bread protein pancakes for a long while now, they’re also a favorite of mine, and they are THE gateway food that got me into eating more protein (finally – so huge thanks for that)! So I really appreciate your recipes. This is another great one that I’ll be saving – I too love how fast eggs cook once they’re in the pan, but the prep work! Oy the prep work! Love the idea of a big batch (in the form of this frittata) ready to go!
Btw, a great veggie prep saving idea – buy a bag of broccoli slaw to add to your eggs (and frittatas) – you get to add the veggies without any chopping! woo hoo! I’ve been adding a giant handful to scrambled eggs (along with sauteed onions) for awhile. (Goes great with gruyere cheese too!)
Thanks for another great recipe.
That looks great! I usually have overnight oats or chia seed pudding for breakfast but this frittata recipe looks amazing! I tend to stay away from big-batch recipes since it’s just my husband and I. Do you have any tips on how to reheat frozen frittatas so they taste just as fresh as when you made them?
Thanks!
I cannot wait to try this recipe! I’m a savory lover, myself 🙂
Have you ever tried it using just eggs rather than mostly egg whites? If not, no problem! I was just wondering if it’d still turn out okay because I don’t want to throw away the amount of egg yolks it would take to make this and don’t have a carton of egg whites on hand! (and this recipe is calling my name for dinner tonight!)
When I make frittatas, I usually use the whole egg (about 8 or so) and it’s just fine!
Perfect, thank you Caroline!
I love this recipe! After I did a whole30, breakfast become sooo different for me. I rarely eat oatmeal, or a smoothie or anything sweet in the morning that does not have some sort of egg/protein. Lately, my breakfast is constantly savory and delicious. But, I did discover ACAI bowls this summer and they changed everything for me 🙂 This frittata looks delicious. I love any excuse to eat Adellis Chicken Sausage any time I can. Can’t wait to see the egg muffin recipe! Those are my go-to for my husband’s breakfast in the morning. Cooking one batch on sunday lasts him the entire week, and he doesn’t have an excuse to hit the drive thru!