Looking for an easy, healthy breakfast that’s packed with protein? This Breakfast Sausage Frittata is a simple one-skillet recipe that comes together in under 30 minutes, making it perfect for busy mornings, meal prep, or a relaxed Sunday brunch. Made with eggs, sausage, vegetables, and cheese, this high-protein egg breakfast is naturally gluten-free, low-carb, and keto-friendly, delivering plenty of flavour with minimal effort and cleanup.
Eggs have always been my go-to ingredient when it comes to breakfast recipes. They’re nutritious, naturally low in carbs, packed with protein, and are one of the best ways to create a high-protein egg breakfast that keeps me feeling full and satisfied all morning. Whether I’m making a quick breakfast skillet, an egg breakfast bake, or a classic egg frittata, eggs are always a staple in my kitchen. This healthy frittata recipe came about when I was looking for ways to use up some leftover sausages from a family BBQ the night before. Rather than letting perfectly good food go to waste, I turned them into this delicious breakfast sausage and eggs dish, creating an easy breakfast sausage recipe that’s now a family favourite.
One of the things I love most about this sausage frittata recipe is how versatile it is. It’s the perfect recipe for using up ingredients that need eating, whether that’s leftover cooked meats, vegetables, or cheese lurking in the fridge. If you’re searching for recipes using sausage, recipes using eggs, or simple meals made with sausage, this recipe is a great place to start. In just one skillet and under 30 minutes, you can create a satisfying, gluten-free, low-carb, and keto-friendly meal that’s perfect for breakfast, brunch, lunch, or even a light dinner.
Another reason I make this 30-minute one-pan frittata so often is that it’s fantastic for meal prep. It tastes just as good cold as it does warm, making it ideal for lunch boxes, picnics, road trips, or grab-and-go breakfasts during the week. It’s one of those nutritious breakfast ideas that’s easy to make ahead and always disappears quickly in our house. In fact, my whole family loves a frittata, so it’s become one of my favourite breakfast recipes and an easy way to get a protein-packed meal on the table with minimal effort.
If your family loves “Breakfast Sausage Frittata” as much as mine does, you’re in good company - we’ve got plenty more delicious cottage cheese and breakfast recipes for you to try. Here are a few more recipes that always go down well at our table:
- Salmon Gravlax
- High fibre granola with pecans and honey
- Cottage cheese pancakes
- Cinnamon, maple banana bread muffins
- Cottage cheese protein bowl
- Cowboy mushrooms on toast with poached egg
Jump to:
- Ingredients and substitutions for sausage and mushroom frittata:
- What equipment will you need to make Breakfast sausage Frittata?
- How do I make Breakfast sausage Frittata:
- Serving suggestions for Breakfast sausage, mushroom and tomato Frittata:
- Variations of Breakfast sausage Frittata:
- How to store and freeze Breakfast sausage Frittata:
- FAQ
- Breakfast Sausage Frittata (Easy 30-Minute High-Protein Breakfast Recipe)
- Related
- Pairing
Ingredients and substitutions for sausage and mushroom frittata:
See recipe card for quantities.
Jump to Recipe- Eggs – Eggs provide structure, richness, and plenty of protein. I recommend using large free-range eggs for the best flavour and texture.
- Sausages – Cooked sausages add plenty of savoury flavour and make this a satisfying high-protein breakfast recipe. I often use leftover sausages from a BBQ or family dinner, making this a great recipe for reducing food waste. If you don’t have pork sausages, chicken sausages, turkey sausages, bacon, ham, or even leftover cooked chicken work well too.
- Mushrooms – Mushrooms bring a delicious earthy flavour and hearty texture to the frittata. You can easily swap them for diced courgette (zucchini), peppers, onions, asparagus, or aubergine.
- Cherry Tomatoes – Cherry tomatoes add freshness, colour, and a touch of sweetness that balances the richness of the eggs and cheese. Regular tomatoes, roasted red peppers, or sun-dried tomatoes are all great alternatives.
- Spinach – Spinach adds colour, texture, and an extra boost of nutrients, helping make this a truly healthy frittata recipe. Kale, Swiss chard, rocket (arugula), or spring greens can all be used instead.
- Cheddar Cheese – Mature Cheddar adds plenty of flavour and helps create a beautifully golden finish. Gruyère, Red Leicester, mozzarella, feta, or Parmesan would all work wonderfully in this recipe.
- Crème Fraîche – Crème fraîche creates a creamy, silky texture and helps keep the frittata light and moist. Greek yogurt, sour cream, cream cheese, or a splash of double cream can be used if that’s what you have on hand.. or you can can make it without.
What equipment will you need to make Breakfast sausage Frittata?
- Mixing bowl: A staple of any kitchen – I have been using this mixing bowl set for years and it is still going strong – Highly recommended.
- Cast iron Skillet: I made this frittata in the cast iron skillet pictured, and I highly recommend it. A good cast iron pan goes straight from the stovetop to the oven, cooks the frittata evenly, and creates a beautifully golden finish. It’s one of the most versatile pans in my kitchen and perfect for frittatas, breakfast skillets, roasted vegetables, and one-pan dinners
How do I make Breakfast sausage Frittata:
This easy one-pan sausage frittata comes together in just 30 minutes. Simply sauté the vegetables and sausage, combine them with a creamy egg mixture, then finish the frittata in the oven until perfectly set and golden
Preheat the oven to 160°C (320°F).
1: Heat a little oil and a knob of butter in a large oven-safe skillet over medium heat. Add the sliced mushrooms and sauté for 4 to 5 minutes until softened and lightly golden. Remove from the pan and set aside.
2: Add the cherry tomatoes and chopped cooked sausages to the skillet. Sauté for 3 to 4 minutes until the tomatoes begin to soften and release their juices. Transfer to a plate and set aside.
3: Add the spinach to the skillet and cook for 1 to 2 minutes until wilted. Remove from the heat and set aside.
4: In a large mixing bowl, whisk together the eggs, crème fraîche, grated cheese, salt, and black pepper until well combined.
5: Stir the cooked mushrooms, tomatoes, sausage, and spinach into the egg mixture.
Ensuring everything is evenly distributed.
6: Pour the frittata mixture into the skillet and spread it evenly. Cook over a low heat for 3 to 4 minutes, allowing the base to begin setting.
7: Transfer the skillet to the preheated oven and bake for 10 minutes, or until the frittata is set in the centre and lightly golden on top. Remove from the oven and allow to rest for a few minutes before slicing and serving.
8: Slice and enjoy
Serving suggestions for Breakfast sausage, mushroom and tomato Frittata:
- Serve with my Cottage Cheese Bagels for a filling, high-protein breakfast or brunch.
- Pair with my Homemade Gravlax for an easy brunch spread that feels extra special.
- Add sliced avocado for healthy fats and extra creaminess.
- Enjoy with a simple green salad for a light lunch or dinner.
- Serve with fresh fruit such as berries, melon, or grapes for a balanced breakfast.
- Pair with roasted potatoes or sweet potato wedges for a more substantial meal.
- Pack slices cold for picnics, lunch boxes, road trips, or meal-prep lunches.
- Enjoy with a hot coffee or freshly squeezed juice for the perfect weekend brunch.
Variations of Breakfast sausage Frittata:
How to store and freeze Breakfast sausage Frittata:
- Storing – Allow the frittata to cool completely before storing. Place leftovers in an airtight container and refrigerate for up to 3 days. Enjoy cold straight from the fridge or reheat individual slices in the microwave until warmed through.This recipe is perfect for meal prep, as it makes an easy grab-and-go breakfast, lunch, or snack.
- Freezing – Once cooled, slice the frittata into individual portions and wrap each piece tightly in cling film or foil. Place the wrapped slices in a freezer-safe container or bag and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Reheat in the microwave, air fryer, or oven until hot throughout.
- Don’t overbake it. The frittata should be just set in the middle when you remove it from the oven. It will continue to cook slightly as it rests.
- Use a strong Cheddar. A mature Cheddar adds plenty of flavour and means you won’t need lots of extra seasoning.
- Make it your own. Frittatas are one of the best recipes for using up leftovers. Leftover vegetables, cooked meats, and cheeses all work beautifully.
- Cook the vegetables first. Sautéing the mushrooms, tomatoes, and spinach removes excess moisture and prevents a watery frittata. Let it rest before slicing. Give the frittata 5 minutes to cool slightly so it holds together when cut.
FAQ
How much protein is in an egg?
A large egg contains around 6 grams of high-quality protein, making eggs one of the most affordable and convenient protein sources available. What’s even better is that egg protein contains all nine essential amino acids, earning it a reputation as one of nature’s most complete proteins
Why are eggs considered such a healthy breakfast food?
Unlike many breakfast foods that are high in sugar and leave you hungry an hour later, eggs provide a combination of protein and healthy fats that help keep you feeling satisfied for longer. They are also naturally rich in nutrients such as choline, vitamin B12, vitamin D, and selenium, all while being relatively low in calories.
Are eggs good for weight loss?
I believe eggs are one of the best foods for anyone trying to eat more mindfully. Because they’re packed with protein, they can help you feel fuller for longer and may reduce the temptation to snack between meals. That’s one of the reasons I love starting my day with a frittata-it keeps me energised and satisfied until lunchtime.
Can I make a frittata with leftover ingredients?
Absolutely! In fact, that’s exactly how this recipe was created. Leftover sausages from a family BBQ inspired this frittata, but you can use almost any cooked meat, vegetable, or cheese. Think of a frittata as your fridge’s best friend-it’s the perfect way to reduce food waste while creating something delicious.
Can a frittata be eaten cold?
Yes, and I think it tastes just as good cold as it does warm. This makes it ideal for meal prep, lunch boxes, picnics, road trips, and packed lunches. I often make a frittata specifically so we can enjoy the leftovers the next day without needing to reheat them.
What nutrient in eggs is often overlooked?
Most people talk about protein, but I think choline is the hidden superstar in eggs. Choline helps support brain and nerve function, and eggs are one of the richest natural sources available. It’s one of the many reasons eggs are such a nutritional powerhouse
Did you enjoy this recipe? have a question? It would mean so much to me if you please leave a comment and a rating below!
Breakfast Sausage Frittata (Easy 30-Minute High-Protein Breakfast Recipe)
Equipment
Ingredients
- 40 grams Cheddar cheese
- 4 eggs
- 3 cooked sausages (I use left over BBQ sausages)
- 10 Cherry tomatoes
- handful Mushrooms
- handful Washed spinach
- 1 tablespoon Creme fraiche
Instructions
- Heat a little oil and a knob of butter in a large oven-safe skillet over medium heat. Add the sliced mushrooms and sauté for 4 to 5 minutes until softened and lightly golden. Remove from the pan and set aside.
- Add the cherry tomatoes and chopped cooked sausages to the skillet. Sauté for 3 to 4 minutes until the tomatoes begin to soften and release their juices. Transfer to a plate and set aside
- Add the spinach to the skillet and cook for 1 to 2 minutes until wilted. Remove from the heat and set aside.
- In a large mixing bowl, whisk together the eggs, crème fraîche, grated cheese, salt, and black pepper until well combined.
- Stir the cooked mushrooms, tomatoes, sausage, and spinach into the egg mixture, ensuring everything is evenly distributed.
- Wipe out the skillet if needed, then add a little more oil and another knob of butter. Pour the frittata mixture into the skillet and spread it evenly. Cook over a low heat for 3 to 4 minutes, allowing the base to begin setting.
- Transfer the skillet to the preheated oven and bake for 10 minutes, or until the frittata is set in the centre and lightly golden on top.Remove from the oven and allow to rest for a few minutes before slicing and serving.
Notes
- Use an oven-safe skillet so you can easily transfer the frittata from the stovetop to the oven.
- Cooked sausages work best in this recipe. Simply chop them into bite-sized pieces before sautéing with the tomatoes.
- Feel free to customize the vegetables. Bell peppers, onions, kale, or zucchini are great additions.
- For extra flavor, use a mature cheddar, Gruyère, or Parmesan cheese in the egg mixture.
- The frittata is ready when the centre is just set and no longer looks runny.
- This recipe is naturally gluten-free, low-carb, and keto-friendly, making it a great option for a nutritious breakfast, brunch, or light dinner.
Related
Pairing
These are my favorite dishes to serve with [this recipe]:
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