The word frittata may sound fancy, but it’s secretly my favorite replacement for an omelet because it comes together so easily and is really flexible. In a recent issue of Cooking Light, they have a whole spread on various frittata options, but really, you can do it yourself–the egg/milk/seasoning mixture is the same, and the cooking method is the same, but you can swap out the meat and veggies for whatever you prefer, just like an omelet. Ham, chicken, asparagus, gruyere, mozzarella, cheddar, pepper jack, tomatoes, mushrooms, asparagus, fresh herbs…whatever strikes your fancy, throw it in there!
One of the great things about frittatas is that the leftovers hold up beautifully. They’re good cold, they’re good hot, and, they are an protein-packed fast meal option when things get busy.
Ingredients Needed
This is just a preview of ingredients and method, keep scrolling for full printable recipe.
- Eggs and egg whites – The combination of whole eggs and egg whites results in a rich, flavorful frittata with a nice fluffy texture and also slightly reduced fat and calories. While fat content will affect the finished product and texture slightly, there is wiggle room here and you can absolutely sub in another whole egg for the two egg whites if desired.
- Milk- I use 1% milk. If you’d like a richer, more custardy frittata, you can use whole milk, half and half, or even cream.
- Kosher salt
- Tabasco sauce – This does not make the frittata spicy, it just provides a delicious kick of flavor to the eggs.
- Italian sausage – Sweet (mild) sausage or hot (spicy) sausage will work.
- Olive oil
- Baby kale – Or other greens. I actually prefer kale here because it holds up better than lighter greens, like spinach.
- Green onions
- Minced garlic
- Red bell pepper – Or whole grape tomatoes.
- Feta cheese
How to Make an Italian Sausage Frittata
- Whisk up some eggs, milk, salt, and Tabasco sauce. Set aside.
- Cook the sausage in an oven-safe skillet.
- Sauté some kale, green onions, garlic, and red pepper (or tomatoes) in the same pan.
- Sprinkle the cooked sausage in, then some feta cheese and then carefully pour the egg mixture over everything. That will cook for a few minutes, untouched, on the stovetop.
- When the frittata is about 70-80% cooked through (the edges will be cooked but the center will still be glossy and jiggly but not raw), you’ll pop it under the broiler until it’s bubbly and golden brown.
- After that it just needs to rest for a few minutes before being sliced and served.
Storing and Other Tips
- Refrigerator: Store cooled leftovers in an airtight container and enjoy within 3-4 days for best results.
- Freezer: Cool completely, then wrap individual portions tightly in plastic wrap and then foil. Freeze for up to 1-2 months. For best texture, thaw overnight in the refrigerator before reheating in the microwave on low power, flipping halfway through cooking.
- This frittata base can be used with nearly any fillings you’d add to an omelet. Feel free to mix up any desired veggies, meat, and cheeses!
Frequently Asked Questions
A frittata has no crust, and usually less dairy. A frittata is more of an egg dish like an omelet, whereas a quiche is an egg custard.
You can, but the texture will be more firm and less rich. If you enjoy it that way and it helps you reach your nutrition goals, go for it!
You bet! Frittatas are great for planning ahead. Store in the refrigerator or freezer according to the directions on the recipe card below.
Italian Sausage Frittata
Ingredients
- 6 whole eggs
- 2 egg whites
- ⅓ cup 1% milk
- ½ teaspoon kosher salt
- A few dashes of Tabasco sauce
- 4 ounces Italian sausage
- 1 ½ teaspoons extra-virgin olive oil
- 3 cups baby kale thinly sliced
- ¼ cup chopped green onions
- 2 cloves garlic minced
- ½ cup chopped red bell pepper or whole grape tomatoes
- ½ cup feta cheese crumbled
Instructions
- Whisk together the eggs, egg whites, milk, salt, and Tabasco sauce. Set aside.
- In a 9″ oven-safe skillet (a cast iron skillet is perfect), cook the sausage. Remove from pan and drain on a paper towel.
- Return the pan to heat and heat the olive oil over medium heat. Add the kale, green onions, and garlic and cook, stirring frequently, until the kale is wilted. Add the pepper or tomatoes and cook for a few additional minutes, until the pepper starts to become tender or the tomatoes are ready to burst.
- Turn the oven broiler to high.
- Sprinkle the cooked sausage evenly over the veggies. Sprinkle the feta over the sausage, then carefully pour the egg mixture evenly over everything else. Cook for 5-6 minutes over medium heat, completely leaving the pan alone.
- Place the pan in the heated oven for 2-3 minutes or until the frittata is setting up and starting to just turn brown in a few spots on top (with the broiler, you'll go from almost done to burned in just a few seconds, so don't go anywhere). You may need to turn the pan if some spots are getting too done while others aren't quite done enough. When done, remove the pan from the oven and allow to stand for 5-10 minutes before cutting. Serves 6.
Notes
- Refrigerator Storage: Store cooled leftovers in an airtight container and enjoy within 3-4 days for best results.
- Freezer Storage: Cool completely, then wrap individual portions tightly in plastic wrap and then foil. Freeze for up to 1-2 months. For best texture, thaw overnight in the refrigerator before reheating in the microwave on low power, flipping halfway through cooking.
- This frittata base can be used with nearly any fillings you’d add to an omelet. Feel free to mix up any desired veggies, meat, and cheeses!
Nutrition
Questions & Reviews
I know that quiche freezes very well, so I would think that this would too, but has anyone tried it? Tips for freezing &reheating?
Yes, definitely! Just cut it into wedges and wrap them in parchment paper and then place the slices in a ziploc freezer bag. 🙂
I’m about to try my first frittata. I tries spinach instead of kale. I used
purple onions instead of green, and Colby cheese instead of feta. Here goes…..It turned out very well!
Any suggestions on cheese other than feta? I don’t think my kids would be down with that. These sound worth trying. I love omelets when other people make them. But generally hate them when I try to. But these might just work.
I love egg dishes totally. I love sausage too. I just made a sausage and egg deep dish quiche just so I would have some lunch food to take and warm up. You are so right. Good version of this dish too.
I love making fritattas for my family and I use my non-stick skillet, it works great. I add leftover pasta, veggies (zucchinis lately), rice, or lunch meat, with any kind of cheese I have on hand. I have also added cottage cheese or Greek yogurt to boost the protein content.
Yum!
And might I say perhaps you haven’t found the right kale yet?? Don’t give up on it yet! I planted 8 types last year and found my two favs- one is a soft and tender one perfect for salads, the other grows massive leaves great for ” wraps” yum. Looooove kale! But I have to say, If I was basing my lake experience on the sub standard stuff from the grocery store, I wouldn’t like it either…. Except for the shredded stuff in those awesome costco packaged salads! Yum!
I don’t have a cast iron skillet. Could I make it in a non-stick skillet and then transfer the frittata to a deep-dish or regular pie pan?
Well, when you pop it in the oven, it will still be runny in places, so it might not transfer well. Do you have a stainless steel skillet, or a non-stick that can go in the oven?
I made this for dinner in an oven-safe non-stick skillet and my family ate so much of it I only got a tiny little slice.
Never made a fritatta frittata fritata…okay, spell check didn’t like any of those. Like a quiche without the crust? Or is the texture more dry? I should just make it and find out cause that sounds yum.
It’s like a quiche without the crust.
Sounds great! We’ll definitely try this one.