Healthy Frittata Recipe
User Reviews
5
Healthy Frittata Recipe
Description
This frittata starts by cooking diced red onions and turkey sausage in a skillet, seasoning with salt and pepper. Once browned, diced orange and red bell peppers and jalapeño are added and cooked until softened. Separately, eggs, egg whites, and cottage cheese are whisked smooth to create a creamy custard base.
The cooked meat and vegetables are combined with chopped spinach in a sprayed baking dish; the egg mixture is poured over and gently mixed to distribute ingredients. Topped with lite cheddar, the dish bakes at 350°F for 30–35 minutes until the center is set and firm. The result is a hearty, filling dish with a balance of meaty flavor, mild spiciness from jalapeño, and creamy texture from the dairy.
This frittata is convenient for meal prep, providing individual slices that can be refrigerated or frozen for future meals. It is best reheated gently to maintain texture and can be served hot or at room temperature.
Notes mention that if using pre-cooked sausage, add it after softening vegetables and consider adjusting the cooking spray. Egg yolks add nutrition but can be substituted with more whites if preferred.
Ingredients
- cooking spray
- 16 oz turkey sausage
- ¼ cup red onion
- ½ cup orange bell pepper
- ½ cup red pepper
- 1 cup spinach
- 2 tbsp jalapeño
- pinch salt
- pinch black pepper
- 6 egg
- 1 cup egg white
- ¾ cup cottage cheese
- ½ cup lite cheddar cheese
Instructions
- Heat a skillet to medium heat and spray with cooking spray. Finely dice red onions and add to the pan.
- Next, add in turkey sausage. Season with some salt and pepper to your liking.
- While that's cooking, finely dice the other vegetables.
- Preheat the oven to 350 degrees F.
- Once the turkey is browning, add the diced peppers and jalapeno to the skillet. Note: You may need to add more cooking spray here. Make sure the meat is completely cooked prior to turning off the heat.
- In a separate bowl, add eggs, egg whites, and cottage cheese. Whisk until smooth.
- Spray a 9x13 Pyrex dish with cooking spray and pour the meat + veggies into the Pyrex pan. Add in chopped spinach and stir around.
- Pour the egg mixture into the dish and lightly mix everything.
- Top with cheddar cheese and bake for 30-35 minutes or until the middle of the frittata is thoroughly cooked.
- Let cool, slice, and enjoy!
Notes
- If using pre-cooked sausage, add it after the veggies are softened to avoid excess grease.
- Store frittata in an airtight container in the refrigerator and reheat in 30-second microwave intervals until warm.
- This recipe freezes well; slice and wrap portions for quick future meals.
- Egg yolks contain nutrients; to omit them, increase egg whites to about 3 cups total.
Nutrition Information
Show DetailsNutrition Facts
Serving: 12Serving
Amount Per Serving
Calories 135 kcal
% Daily Value*
| Serving | 1 square (without additional toppings) | |
| Calories | 135kcal | 7% |
| Carbohydrates | 2g | 1% |
| Protein | 16g | 32% |
| Fat | 8g | 12% |
| Saturated Fat | 3g | 15% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 124mg | 41% |
| Sodium | 585mg | 24% |
| Potassium | 300mg | 6% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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