Italian-Style Healthy Egg Frittata with Chicken Sausage

This post may contain affiliate links, meaning I may earn a commission if you make a purchase, at no extra cost to you. I only recommend products I trust. Thank you for your support.

Have you ever woken up on a lazy weekend morning, the sun streaming through your window, and craved something utterly delicious, satisfying, and yet not too heavy?

Something that feels a little special, like a culinary hug, but doesn’t demand hours of slaving over a hot stove? If so, then let me introduce you this easy Italian egg frittata recipe, a low carb breakfast dish.

Now, I know what you might be thinking. “Frittata? Isn’t that just… an open-faced omelet?” Well, yes and no. While they share a similar egg base, a frittata, especially our egg frittata Italiana, takes on a life of its own.

Unlike a heavy quiche, this egg frittata has no pastry crust, making it naturally lower in carbs and quicker to prepare. Eggs are beaten with a splash of evaporated milk, cream and seasonings to create a custardy base.

It’s baked to fluffy perfection, allowing the ingredients to meld together in a symphony of flavors and textures, creating a breakfast dish that’s both rustic and refined. This isn’t just a breakfast, it’s an experience.

For years, I’ve experimented with various egg frittata recipes, always searching for that perfect balance of savory goodness and comforting familiarity.

And let me tell you, this easy frittata recipe with chicken sausage, bell peppers, and creamy mozzarella, all nestled atop a vibrant marinara and accompanied by wholesome herbed beans and sautéed kale, is a true game-changer.

It’s also incredibly versatile, making it a fantastic option for breakfast quiche recipes, a delightful brunch centerpiece, or even a light and satisfying lunch.

✅ Read the entire article to ensure you’re fully prepared with all the necessary equipment and ingredients. The full recipe and cooking instructions are below.

Key Ingredients for This Egg Frittata Recipe

Every great recipe starts with a selection of stellar ingredients, and this Italian egg frittata recipe is no exception. Each component plays a vital role in building the layers of flavor and achieving that perfect texture:

1. Eggs (Liquid Egg & Egg White)

• The absolute foundation of any frittata! Here, we use a combination of whole liquid egg and egg whites.
• The whole eggs provide richness and structure, while the added egg whites contribute to a lighter, fluffier texture without making the frittata too dense.

2. Evaporated Milk & Half and Half

• These dairy components are crucial for achieving the frittata’s signature creamy, custardy texture.
• Unlike just using plain milk, evaporated milk and half and half add a luscious richness and help prevent the frittata from becoming rubbery or dry.

3. Italian Chicken Sausage

• This is where a significant portion of the “Italiana” flavor comes from.
• The chicken sausage, seasoned with fennel, black pepper, and red pepper flakes, infuses the entire dish with a savory, aromatic warmth and a hint of spice.

4. Bell Pepper Blend & Onion

• Fresh bell peppers (red, yellow, green) add bright color, crunch, and natural sweetness.
• Onions deepen the savory base and become tender and aromatic as they sauté with the sausage.

5. Mozzarella Cheese

• Ah, the melt-in-your-mouth magic! Mozzarella adds a creamy, slightly tangy flavor and that irresistible stringy texture when warm.
• It contributes to the richness of the egg frittata and helps bind the ingredients together, providing calcium and a delightful cheesy note.

6. Sour Cream

• A touch of sour cream in the egg mixture adds a subtle tang and an extra layer of creaminess, further enhancing the frittata’s tender texture and richness.

7. Waxy Rice Starch & Xanthan Gum

• These might sound like chef’s secrets, and they are! They act as stabilizers and thickeners, ensuring the frittata has a lovely, consistent texture that holds together beautifully and prevents weeping.
• For the sauces, they help achieve that perfect, non-watery consistency.

8. Nutmeg & Cayenne Pepper

• These spices are flavor enhancers. Nutmeg adds a warm, almost sweet earthiness that beautifully complements dairy and egg dishes.
• Cayenne pepper provides a subtle background warmth, elevating the savory notes without making the dish overtly spicy.

9. Tomato Basil Marinara

• A simple sauce made with vine-ripened tomatoes, fresh basil, garlic, and olive oil. This vibrant, zesty layer adds acidity and balances the richness of the eggs and cheese.

Equipment Needed to Make Egg Frittata

Having the right tools makes all the difference in the kitchen. For this egg frittata, you’ll need a few essential kitchen gadgets to ensure a smooth cooking process and a perfect result:

• 10-12 inch Oven-Safe Non-Stick Skillet (or Well-Seasoned Cast Iron Skillet): It needs to be non-stick so your frittata slides out easily, and crucially, it must be oven-safe as the frittata starts on the stovetop and finishes baking in the oven. A good cast iron skillet, if properly seasoned, also works wonderfully.
• Large Mixing Bowl: Essential for whisking together the egg mixture thoroughly and ensuring all the liquid ingredients are well combined before pouring them over your fillings.
• Whisk: Your go-to tool for aerating and combining the eggs and dairy, ensuring a smooth and lump-free frittata base.
• Cutting Board and Sharp Knife: For safely and efficiently dicing your bell peppers, onions, garlic, and fresh basil. A sharp knife is key for clean cuts and less effort.
• Measuring Cups and Spoons: Precision is important in baking and for achieving consistent results. These ensure you get the right ratios of all your ingredients, from liquids to spices.
• Small Saucepan: You’ll need this specifically for simmering and developing the rich flavors of the Tomato Basil Sauce.
• Medium Skillet: A separate skillet is needed for preparing the Herbed Beans and Sautéed Kale side dish, allowing you to cook all components simultaneously.
• Spatula or Wooden Spoon: For sautéing vegetables and sausage, stirring sauces, and ensuring ingredients don’t stick to the bottom of the pan.
• Broiler & Oven Mitts: A broiler crisps the cheesy top for that golden finish. Always have a mitt handy, skillet handles get hot!

Nutritional Benefits of This Italian Egg Frittata

This healthy egg frittata is more than just delicious; it’s packed with a variety of nutritional benefits that contribute to a wholesome and satisfying meal:

1. High Protein

• With eggs, chicken sausage, and cheese, this egg frittata is an excellent source of high-quality protein. Protein is crucial for muscle repair, growth, and satiety, helping you feel full and energized throughout the day.

2. Rich in Vitamins and Minerals:

• Vitamin A: Abundant in bell peppers, kale, and tomatoes, Vitamin A is vital for vision, immune function, and skin health.
• Vitamin C: Bell peppers, tomatoes, and kale are powerhouse sources of Vitamin C, a potent antioxidant that supports the immune system and collagen production.
• Vitamin D: Found in eggs and fortified milk products, Vitamin D is essential for bone health, calcium absorption, and immune regulation.
• Vitamin K: Kale is exceptionally rich in Vitamin K, important for blood clotting and bone health.
• Iron: The chicken sausage, beans, and kale contribute significantly to your iron intake, which is vital for oxygen transport in the blood and preventing fatigue.
• Calcium: From the milk, cheese, and kale, calcium is fundamental for strong bones and teeth, as well as nerve and muscle function.
• Potassium: Bell peppers, tomatoes, beans, and kale provide potassium, an electrolyte crucial for blood pressure regulation and fluid balance.

3. High in Dietary Fiber

• The great northern beans, kale, bell peppers, and tomatoes are excellent sources of dietary fiber. Fiber promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.

4. Antioxidants

• The colorful bell peppers, tomatoes, and kale are rich in various antioxidants, which help protect your cells from damage caused by free radicals, contributing to overall health and disease prevention.

5. Healthy Fats

• While it contains some saturated fat from the cheese, this easy egg frittata also provides healthy fats from dairy and eggs that support satiety and help absorb fat-soluble vitamins like A, E, and K.

What to Serve or Pair with Egg Frittata

While this Italian baked egg frittata with chicken sausage is a complete meal on its own, its versatility allows for various delightful pairings to enhance the dining experience, whether you’re serving it for breakfast, brunch, or light dinner:

1. As Designed (Our Chef’s Signature Serving)

The absolute best way to experience this frittata is precisely as designed:

• Chef-Signature Marinara Sauce: This vibrant, fresh tomato and basil sauce provides a crucial acidic counterpoint to the rich frittata, tying all the flavors together beautifully.
• Herbed Beans: These offer a hearty, earthy component, adding texture, protein, and fiber.
• Sautéed Kale with Italian Herb Seasoning: This nutrient-dense side provides a slightly bitter contrast, along with essential vitamins and a fresh, green element.

2. For Breakfast/Brunch

• Fresh Fruit Salad: A light and refreshing fruit salad (berries, melon, citrus) offers a sweet contrast to the savory frittata.
• Crispy Bacon or Pancetta: If you want to lean into more breakfast classics, a side of crispy bacon or pancetta would be a delicious addition.
• Toasted Artisan Bread: A slice of crusty sourdough or ciabatta, perhaps lightly buttered or drizzled with olive oil, is perfect for soaking up any extra marinara sauce.
• Roasted Potatoes or Hash Browns: For a heartier breakfast, roasted new potatoes or crispy hash browns would be a classic pairing.

3. For Lunch/Light Dinner

• Simple Green Salad: A fresh, crisp green salad with a light vinaigrette dressing would balance the richness of the frittata beautifully.
• Garlic Bread: A classic Italian accompaniment, garlic bread would be fantastic for dipping into the marinara sauce.
• Roasted Asparagus or Broccolini: Lightly roasted vegetables would complement the frittata without making the meal too heavy.
• A Glass of Wine: For adults, a light-bodied red wine like a Sangiovese or a crisp, dry white wine such as a Pinot Grigio would pair wonderfully with the Italian flavors.

Quick Tips for Making the Best Egg Frittata

Achieving the best egg frittata isn’t difficult, but a few simple tips can elevate your results from good to exceptional:

• Don’t Overcook! This is perhaps the most crucial tip. An overcooked frittata will turn rubbery and dry. Aim for a center that is just set – when you gently shake the pan, it shouldn’t be jiggly. The edges will be golden, and the center will be firm but still moist.
• Use an Oven-Safe, Non-Stick Skillet: This is non-negotiable. A good non-stick coating ensures your frittata releases easily, and being oven-safe allows you to seamlessly transition from stovetop sautéing to oven baking.
• Pre-Cook Your Fillings: Always cook any meats (like chicken sausage) and dense vegetables (onions, bell peppers) thoroughly before incorporating them into the egg mixture. This ensures they are tender and flavorful, and that the meat is fully cooked when the frittata finishes baking.
• Whisk Eggs Thoroughly but Gently: Whisk the egg mixture until the yolks and whites are fully incorporated and the dairy is blended in. However, avoid over-whisking, as incorporating too much air can sometimes lead to a tougher texture.
• Don’t Forget the Dairy! The evaporated milk, half and half, and sour cream are key to the frittata’s luxurious, custardy texture. Don’t skip them, as they significantly improve the final consistency compared to just using eggs alone.
• Season Generously (and Taste!): Eggs love salt and pepper. Don’t be afraid to season the egg mixture well. And for the sauces and sides, taste as you go! Adjust salt, pepper, and herbs to your preference to ensure every component sings.
• Let It Rest: Just like a good steak, an egg frittata benefits from resting for 5-10 minutes after coming out of the oven. This allows the internal heat to redistribute, helps the frittata set completely, and makes for cleaner, more beautiful slices.
• Embrace Leftovers: Egg frittatas are fantastic for meal prep! They reheat beautifully, making them a perfect grab-and-go meals for breakfasts or lunches throughout the week.

Final Remarks

From my perspective in the kitchen, this healthy egg frittata isn’t just a recipe; it’s a testament to the power of quality ingredients and thoughtful execution.

The cornerstone, of course, is the egg mixture. Many egg frittata recipes can fall flat, becoming rubbery or bland. Here, we elevate it.

The inclusion of evaporated milk and half and half isn’t just for richness; it contributes to an incredibly tender, almost custardy texture that sets this frittata apart.

Ultimately, this easy egg frittata recipe is about balance and embracing the inherent deliciousness of fresh, quality ingredients.

It’s a comforting yet sophisticated dish that delivers on flavor, texture, and satisfaction, making it a true staple in any home chef’s repertoire.

• 7-day meal plan for elderly
• Must have kitchen gadgets and tools
• Delicious clean eating breakfast ideas
• 7-day low carb high protein diet plan
• Easy Mediterranean meals for beginners
• Easy high protein vegetarian meals
• Zepbound diet meal plan

Print Recipe

Healthy

Italian-Style Healthy Egg Frittata with Chicken Sausage

Author: Chef Tina Cooking Method: Baking, Sauteing, Simmering Cuisine: Italian Courses: Breakfast, Brunch Recipe Keys: Gluten Free High Fiber High Protein Low Carb Mediterranean Quick Meals

Difficulty: Beginner Prep Time 15 mins Cook Time 25 mins Total Time 40 mins

Servings: 4 Calories: 270

Description

This easy and healthy egg frittata is a high protein low carb Italian-inspired breakfast or brunch recipe with melty cheese baked into a tender fluffy egg base.

Ingredients

Scale

1/2x 1x 2x 3x

For the Egg Frittata

• 6 large eggs (or 1½ cups liquid egg or 1 cup egg whites at room temperature)
• 1 cup of evaporated milk
• 12 oz of Italian chicken sausage (about 3–4 sausages, remove casings and slice or use turkey sausage)
• ¹⁄₄ teaspoon of ground nutmeg
• 1 cup of bell pepper blend, diced (use a mix of red, yellow, green peppers)
• ¹⁄₂ medium onion, finely chopped
• 1½ cups of shredded mozzarella cheese (low-moisture mozzarella, or part mozzarella/part parmesan)
• ¹⁄₂ cup of half and half milk or cream
• ¹⁄₄ cup of sour cream, cultured cream or skim milk
• 1 tablespoon of waxy rice starch
• ¹⁄₂ teaspoon of xantham gum
• ¹⁄₄ teaspoon of cayenne pepper
• 2 teaspoons of soybean oil (for use as as nonstick agent)
• 1 teaspoon of soy lecithin (for use as as nonstick agent)

For the Tomato Basil Sauce

• 1 can (14.5 oz) of diced or crushed tomatoes (with basil leaves if available)
• ¹⁄₂ cup of water
• 2 cloves of garlic, minced
• 2 tablespoons of fresh basil leaves (chopped)
• ¹⁄₄ teaspoon of xanthan gum or cornstarch to thicken

For the Herbed Beans

• 1 can (15 oz) of Great Northern beans (drained and rinsed)
• 4 cups of chopped kale (stems removed)
• ¹⁄₂ medium onion, diced
• 4 oz Italian chicken sausage (cased and sliced; you can use the rest from the frittata or a fresh link)

• ¹⁄₂ cup of diced ripened tomatoes
• 2 tablespoons of tomato paste
• 2 cloves of garlic, minced
• 1 tablespoon of olive oil
• 1 teaspoon of Italian seasoning (or blend of dried oregano, basil, thyme)
• ¹⁄₄ teaspoon of xanthan gum
• ¹⁄₄ teaspoon of chili flakes
• Salt and pepper, to taste

Cooking Instructions

1. Get Your Mise en Place Ready

   • Before you even think about turning on the stove, get all your ingredients prepped.
   • Dice your bell peppers and onions.
   • Mince your garlic.
   • Measure out your milks, eggs, and seasonings.
   • This makes the cooking process smooth and enjoyable, not a frantic scramble.
   Mark as complete

2. Sauté the Sausage and Veggies for the Frittata

   • Heat a large, oven-safe non-stick skillet (about 10-12 inches) over medium heat.
   • Add a tiny bit of the soybean oil if needed, but the sausage will render its own fat.
   • Remove the Italian chicken sausage from its casing and crumble it directly into the hot pan.
   • Cook, breaking it up with a spoon, until it's nicely browned and cooked through.
   • Remove the cooked sausage from the pan and set aside, leaving about 1 tablespoon of the rendered fat in the skillet.
   • Add the diced bell pepper blend and diced onion to the skillet.
   • Sauté for about 5-7 minutes, or until the vegetables are tender-crisp.
   • Add the cooked sausage back to the pan and toss to combine.
   • Spread the mixture evenly across the bottom of the skillet.
   Mark as complete

3. Whisk the Egg Mixture

   • In a large bowl, crack in the eggs (and egg whites, if using).
   • Add the evaporated milk, half and half, and sour cream until thoroughly combined.
   • Whisk vigorously until very smooth and slightly frothy.
   • This is your creamy base.
   • Now, whisk in the waxy rice starch, nutmeg, xanthan gum, and cayenne pepper.
   • The waxy rice starch and xanthan gum are our secret weapons for a stable, tender frittata that won't weep.
   • Season generously with salt and black pepper.
   Mark as complete

4. Assemble and Bake the Frittata

   • Sprinkle about half of the shredded mozzarella cheese over the sausage and vegetable mixture in the skillet.
   • Carefully pour the prepared egg mixture over the top.
   • Gently shake the pan to ensure the egg mixture distributes evenly.
   • Sprinkle the remaining mozzarella cheese over the top.
   • Transfer the skillet to your preheated oven (350°F / 175°C).
   • Bake for 25-30 minutes, or until the frittata is set in the center and lightly golden brown on top.
   • A good way to check is to gently shake the pan; if the center is still jiggly, it needs a few more minutes.
   • If it's firm, it's done.
   Mark as complete

5. While the Frittata Bakes, Make Your Marinara Sauce

   • In a small saucepan, combine the tomato strips (crush them slightly with your hands or a spoon if they're too large), water, minced garlic, and fresh basil.
   • Bring to a gentle simmer over medium-low heat.
   • Let it cook for about 10-15 minutes, allowing the flavors to meld.
   • If you prefer a smoother sauce, you can use an immersion blender or transfer to a regular blender to lightly pulse, but a rustic sauce is charming here.
   • Whisk in the xanthan gum if using, to slightly thicken, until desired consistency is reached.
   • Keep warm.
   Mark as complete

6. Prepare the Herbed Beans and Sautéed Kale

   • In a separate medium-sized skillet, heat the olive oil over medium heat.
   • Add the diced onion and the 4 oz of Italian chicken sausage (removed from casing and crumbled) to the pan.
   • Cook until the sausage is browned and the onion is softened, about 5-7 minutes.
   • Add the minced garlic and cook for another minute until fragrant.
   • Stir in the tomato paste and cook for 1-2 minutes, stirring constantly, to deepen its flavor.
   • Add the rinsed and drained great northern beans, tomato strips, Italian seasoning, chili flakes, and the water if needed for a little moisture.
   • Bring to a simmer and cook for 5 minutes, allowing the flavors to marry.
   • If using, whisk in the xanthan gum to lightly thicken the sauce.
   • Finally, add the kale to the bean mixture.
   • Cook, stirring frequently, until the kale wilts and becomes tender, about 3-5 minutes.
   • Season with salt and pepper to taste.
   • Keep warm.
   Mark as complete

7. Serve It Up

   • Once the frittata is perfectly cooked, carefully remove it from the oven.
   • Let it rest for 5 minutes before slicing into wedges.
   • Ladle a generous amount of the warm tomato basil sauce onto each plate.
   • Place a wedge of the egg frittata with chicken sausage on top of the sauce.
   • Spoon a side of the herbed beans and sautéed kale next to the frittata.
   • Garnish with a sprinkle of fresh basil if desired.
   • Enjoy your delicious, homemade Italian-inspired breakfast or brunch.
   
   Mark as complete

Nutrition Facts

Servings 4

Serving Size 1/4 of the frittata with 1/4 of the beans and kale

---

Amount Per Serving

Calories 270kcal

% Daily Value *

Cholesterol 155mg52%

Sodium 550mg23%

Potassium 330mg10%

Total Carbohydrate 22g8%

Dietary Fiber 6g24%

Sugars 7g

Protein 22g44%

---

Vitamin A 2920 IU

Vitamin C 84 mg

Calcium 240 mg

Iron 2.3 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• Ensure the sausage is well-browned and the vegetables are tender before adding the eggs. This builds the foundational flavor of your frittata.
• When baking the frittata, ensure your oven-safe skillet is distributing heat evenly. If you notice one side browning faster, rotate the pan.
• Bake slowly (mid-temperature) and avoid overcooking. A toothpick in the center should come out mostly clean when done.
• Whisk the egg mixture thoroughly but don't over-whisk, which can incorporate too much air and lead to a less dense frittata.
• Allow the marinara to simmer gently. This low heat helps the flavors deepen and meld without scorching the sauce.
• For the sautéed kale, cook just until it’s wilted and tender, but still vibrant green. Overcooking can make it mushy and diminish its nutritional value.
• Taste as you go! Especially the beans and kale. Adjust salt, pepper, and Italian seasoning to your preference.

Keywords: Egg Frittata, Best Frittata, Frittata Recipes Low Carb, Sausage Spinach Frittata, Easy Frittata Recipes, Baked Egg Frittata, How To Make A Frittata, Crustless Frittata Recipes, Egg Frittata Recipes, Easy Egg Frittata, Breakfast Quiche Recipes, Low Carb Breakfast Recipes, Easy Frittata Recipe, Healthy Egg Frittata, Easy Egg Frittata, Egg White Frittata, Easy Frittata, Frittata Recipes Breakfast, Spinach Frittata, Egg Frittata Recipes for Breakfast