Italian-Style Healthy Egg Frittata with Chicken Sausage

Easy Egg Frittata Recipe | Healthy Egg Frittata
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Cooking Method: , ,
Cuisine:
Courses: ,
Difficulty: Beginner
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
    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. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 7
    Serve It UpBaked Egg Frittata Italian Breakfast | How To Make A Frittata
    • 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.

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.
Read it online: https://tinakitchen.com/recipe/healthy-egg-frittata/

We hope you enjoy making this recipe.

Happy cooking!