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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.

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

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

Calories: 152kcal | Carbohydrates: 2.9g | Protein: 12g | Fat: 9.6g | Saturated Fat: 3.2g | Polyunsaturated Fat: 6.4g | Trans Fat: 0g | Cholesterol: 203mg | Sodium: 416mg | Fiber: 0.5g | Sugar: 0.4g
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Sausage and Kale Frittata - A protein-packed make ahead breakfast perfect for a weekend brunch! - The Lemon Bowl

 



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Comments

  1. Jana

    February 1, 2016 at 9:03 am

    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. Liv Faye

    November 19, 2015 at 12:00 am


    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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