Healthy Frittata Recipe
Need a quick and easy breakfast that will fuel you for hours? This Healthy Frittata Recipe is your answer. It's filled with hearty protein and delicious vegetables for a well-rounded meal!
Servings: 12
Calories: 135kcal
Equipment
- skillet
- Cutting Board
- Knife
- Measuring cups and spoons
- 9x13 baking dish
- Mixing Bowl
- Whisk
Ingredients
- cooking spray
- 16 oz turkey sausage
- ¼ cup red onion
- ½ cup orange pepper
- ½ cup red pepper
- 1 cup spinach
- 2 tbsp jalapeno
- pinch salt
- pinch pepper
- 6 eggs
- 1 cup egg whites
- ¾ cup cottage cheese
- ½ cup lite cheddar cheese
Instructions
- Heat a skillet to medium heat and spray with cooking spray. Finely dice red onions and add to the pan.
- Next, add in turkey sausage. Season with some salt and pepper to your liking.
- While that's cooking, finely dice the other vegetables.
- Preheat the oven to 350 degrees F.
- Once the turkey is browning, add the diced peppers and jalapeno to the skillet. Note: You may need to add more cooking spray here. Make sure the meat is completely cooked prior to turning off the heat.
- In a separate bowl, add eggs, egg whites, and cottage cheese. Whisk until smooth.
- Spray a 9x13 Pyrex dish with cooking spray and pour the meat + veggies into the Pyrex pan. Add in chopped spinach and stir around.
- Pour the egg mixture into the dish and lightly mix everything.
- Top with cheddar cheese and bake for 30-35 minutes or until the middle of the frittata is thoroughly cooked.
- Let cool, slice, and enjoy!
Video
Notes
If you're using pre-cooked sausage, you'll need more in the pan before cooking the veggies (since we don't have the grease from the sausage to coat the pan). Add in the sausage to the pan after the veggies are soft.
Store your protein frittata in an airtight container in the refrigerator. To reheat, microwave in 30 second intervals until warm.
This recipe is great for meal prep and freezes well, too! After I make it, I immediately cut it in half and slice one of those halves into individual pieces. Then, I wrap them in plastic wrap and keep in the freezer for quick single serving breakfasts. The other half I store in a container in the refrigerator and eat throughout the week.
Egg yolks have tons of nutritional value, so don't be afraid of them! However, if you want to leave out the whole eggs, you’ll want to use about 3 cups of egg whites total instead of one cup as the recipe is written. The egg mixture can be whisked or blended.
Nutrition
Serving: 1 square (without additional toppings) | Calories: 135kcal | Carbohydrates: 2g | Protein: 16g | Fat: 8g | Saturated Fat: 3g | Monounsaturated Fat: 1g | Cholesterol: 124mg | Sodium: 585mg | Potassium: 300mg | Fiber: 2g | Sugar: 1g