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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.

    Sausage and Kale Frittata - The Lemon Bowl

    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.

    Sausage Kale and Feta Frittata - The Lemon Bowl

    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.

    Sausage, Feta and Kale Frittata - The Lemon Bowl

    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

    Sausage and Kale Frittata

    3.78 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
    Servings: 8


    • 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


    • 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.


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

    SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!

    For more Healthy Breakfast Ideas, head over to Pinterest!


    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:


    1. This taste amazing!!! It’s one of our new favorites. ????
      I want to say thank you for providing us with so many yummy, yet healthy dishes throughout the week! I do pretty much
      ALL my meal planning with your recipes! Thanks! ♥️

    2. Breakfasts are a huge thing in my house too (even without kids) :) I love simple recipes like this one, thanks for sharing Liz! I’m so grateful that my mom always made sure we had a nutritious breakfast before school, this post made me remember that. Your kids are so blessed :)

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