Sausage and Kale Frittata

Ideal for prepping ahead of time, this protein-packed sausage, kale and feta frittata is delicious served warm, room temperature or chilled.

Breakfast is a pretty big deal here in our house as I imagine it is in any home filled with hungry little ones. I swear my boys could easily eat three breakfasts before we even head out the door to preschool in the morning.

To save time and avoid stress during busy weekdays, I always try to prep a healthy, protein-packed breakfast over the weekend to eat during the week. This fast and easy frittata recipe is made with all natural al fresco chicken sausages which are pre-cooked and made with just a few simple ingredients you can pronounce.

For added nutrients and fiber, I add in sautéed kale then sprinkle the whole pan with crumbled feta before finishing it off in the oven. At just a little over 150 calories and 12 grams of protein per serving, it’s just the fuel I need to get through my workout and the rest of my busy day. As an added bonus, my kids eat it with their hands like a slice of pie. No mess = happy mommy.

What are your favorite protein-packed breakfast recipes? I’d love to hear your ideas!

Your fork is waiting.

Sausage and Kale Frittata

8 reader reviews / 3.75 stars average

Ideal for prepping ahead of time, this protein-packed sausage, kale and feta frittata is delicious served warm, room temperature or chilled.

PREP: 10 mins

COOK: 15 mins

TOTAL: 25 mins

REVIEW PRINT

Servings: 8

Ingredients

 

1/2x1x2x

• 1 tablespoon extra virgin olive oil
• 3 cups chopped lacinato kale
• 10 eggs
• ¼ cup low fat milk
• ½ teaspoon salt
• ¼ teaspoon pepper
• 4 links Al Fresco Country Style Chicken Sausage – sliced in 1/2 inch pieces
• 4 ounces crumbled feta
• fresh dill – optional garnish

Instructions

 

• Pre-heat oven to 400 degrees and heat a medium skillet over medium-high heat.
• Heat olive oil in a medium skillet over medium-high heat and add kale along with salt and pepper to taste. Sauté until kale is bright green and just wilted, about 4-5 minutes.
• In a medium bowl, whisk together eggs, salt, pepper and milk. Fold in chicken sausage.
• Pour mixture on top of the kale in the skillet and heat, without stirring, until the eggs start to set, about 4-5 minutes.
• Sprinkle feta cheese on top then bake in the oven until eggs are cooked through and fully set, about 6-8 minutes.
• Garnish with chopped dill and serve immediately or let cool and keep in the refrigerator in an air-tight container for up to 5 days.

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Nutrition

Calories: 152kcalCarbohydrates: 2.9gProtein: 12gFat: 9.6gSaturated Fat: 3.2gPolyunsaturated Fat: 6.4gTrans Fat: 0gCholesterol: 203mgSodium: 416mgFiber: 0.5gSugar: 0.4g

Related Recipes:

• Zucchini Zoodles with Sausage and Kale
• Sausage, Kale and Butternut Squash Soup
• Sausage, Kale and Bean Soup
• Sausage and Kale Gnocchi Pasta
• Roasted Butternut Squash, Sausage and Kale Pasta
• Sausage and Kale Pasta with White Beans

DID YOU TRY THIS RECIPE? Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!

For more Healthy Breakfast Ideas, head over to Pinterest!