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
Ingredients
- 1 tablespoon olive oil
- 3 cups chopped lacinato kale
- 10 eggs
- 1/4 cup low fat milk
- 1/2 teaspoon salt
- 1/4 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.
Nutrition
For more Healthy Breakfast Ideas, head over to Pinterest!
Jana
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! ♥️
Liz DellaCroce
Awww it is my pleasure. I’m so glad you enjoyed this one!!! Let me know what other recipes you try!
Jamie | My Baking Addiction
I love the idea of prepping a breakfast for the week over the weekend. This recipe looks like a great place to start!
Liz DellaCroce
It was so good and EASY to make Jamie!
Liv Faye
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 :)
Liz DellaCroce
Aww thank you so much for your sweet words Liv!! You are too kind!!
Aggie @ Aggie's Kitchen
We love that sausage! and my kids can eat 3 breakfasts before school too, lol. So funny! Beautiful frittata!
Liz DellaCroce
Girl I know you do!!!! It’s so yummy!!! xoxox
carrian
I’m all about proein in the morning. it’s the only way I have energy as a mom!
Liz DellaCroce
That’s the absolute truth girl! Hope you and the baby are doing well!! xoxoxo
Lauren @ Climbing Grier Mountain
Sooooo……truth? I have never made a frittata! GASP. But I’m thinking this version with sausage and kale is a good place to start.
Liz DellaCroce
Dude. You have GOT to make one! yours would be off the charts!!
Liz DellaCroce
Kale yea!! :)
Leah @ Grain Changer
Frittatas are one of my absolute favorite breakfasts, and this recipe sounds amazing! No wonder your little ones gobble so much down ;)
Liz DellaCroce
Every time I make them I wonder why I don’t make them more often!
Kristen
Such a beautiful frittata! What a great way to start a morning!
Liz DellaCroce
Thank you my sweet friend!!
rachel @ Athletic Avocado
this sounds like a delicious and filling breakfast! I love al fresco chicken sausage!!
Liz DellaCroce
Isn’t it the best?? So good for you!
Catherine
Dear Liz, what a delicious frittata. A perfect dish any time of day! I would love a slice this morning in fact. xo, Catherine
Liz DellaCroce
I wish I could send you a slice!