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Sausage and Kale Frittata

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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.

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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

Ideal for prepping ahead of time, this protein-packed sausage, kale and feta frittata is delicious served warm, room temperature or chilled.
3 from 2 votes
Print Pin Rate
Course: Breakfast
Cuisine: Italian
Keyword: frittata
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 8
Calories: 152kcal
Author: Liz DellaCroce

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 Facts
Sausage and Kale Frittata
Amount Per Serving
Calories 152 Calories from Fat 86
% Daily Value*
Total Fat 9.6g 15%
Saturated Fat 3.2g 16%
Trans Fat 0g
Polyunsaturated Fat 6.4g
Cholesterol 203mg 68%
Sodium 416mg 17%
Total Carbohydrates 2.9g 1%
Dietary Fiber 0.5g 2%
Sugars 0.4g
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.
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Disclosure: Al Fresco has compensated me for my time to develop this recipe. Thank you for supporting the brands that make The Lemon Bowl possible. All thoughts are my own.

For more Healthy Breakfast Ideas, head over to Pinterest!

Follow The Lemon Bowl | Liz Della Croce’s board Healthy Breakfast Ideas on Pinterest.

 

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Comments

  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! ♥️

    Reply


  3. 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 :)

    Reply

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