Italian-Style Healthy Egg Frittata with Chicken Sausage

Prep Time 15 mins

Cook Time 25 mins

Total Time 40 mins

Cooking Method: Baking, Sauteing, Simmering

Cuisine: Italian

Courses: Breakfast, Brunch

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
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
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
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
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
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
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
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.

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.

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