This sausage frittata post is sponsored by FoodSaver®. All opinions, recipes, and photos are my own.
Looking for a dish that’s perfect for breakfast meal prep and hearty enough to feed a crowd? This Sausage Frittata is it! Loaded with delicious spring vegetables, this is a 30-minute meal that you can make once and enjoy all week long!
Table of contents
With work and teenagers, mornings can be busy in our house. Yours, too, I imagine!
While I enjoy meal prepping dinners, like this Air Fryer Popcorn Chicken and this Pressure Cooker Salsa Chicken, I find meal prepping breakfast food extra important these days. It makes mornings easier, and ensures everyone has healthy, delicious, grab-and-go options to fuel the day.
This Sausage Frittata is great to make on Meal Prep Day. For me, that’s usually Sunday. After making the frittata, I portion out individual slices into my FoodSaver® Microwavable Meal Prep Bags, vacuum seal using my FoodSaver® VS3110 Mutli-Use Food Preservation System, and either refrigerate or freeze for later. Then when my kids or my husband need a quick breakfast, they can grab one of the frittata slices from the fridge and reheat!
If you can’t tell, I love my FoodSaver® products, and am excited to announce that I’m officially a FoodSaver® Ambassador! It’s so awesome to work with a brand that I’ve known and trusted for years. The products I use for meal prepping the frittata are serious game changers in our busy family life.
Speaking of… let’s make that frittata!
What you need to make this frittata
To make a frittata, you just need a large skillet that can go from the stovetop to the oven. I prefer cast-iron skillets, as they tend to heat food evenly and give frittatas a delicious slightly crisp edge and bottom. But you can use any skillet you have at home.
Versatile ingredients
For this recipe, you’ll need:
Extra-virgin olive oil – for sautéing the meat and vegetables.
Italian sausage – You can either purchase bulk ground Italian sausage, or Italian sausage links. If you are using links, simply remove the sausage from the casings before cooking. You can choose whether you want mild or hot Italian sausage. We always choose mild, so that everyone in the family is happy.
Onions – Use half of a small yellow onion. You could also use shallots instead for a milder flavor. Or, go for leeks if you prefer that flavor.
Garlic – I use between one and two cloves of garlic for this recipe, depending on my mood. One at a minimum.
Red peppers – I just love red peppers in any frittata. They add beautiful color, crunch, and flavor. You can easily substitute orange, yellow, or green bell peppers if you prefer.
Asparagus – If you’re making this when asparagus are not in season, you can use frozen asparagus spears.
Spinach – You can use fresh or frozen spinach in this recipe.
Shredded Cheddar Cheese – I use my favorite dairy-free shredded cheddar-style cheese. But if you’re not dairy-free, you can easily use regular shredded cheddar cheese.
Eggs – you can’t make a frittata without eggs! The star of the show, make sure you use really good large eggs. I have my own favorite cage-free organic large brown eggs that always make a gorgeous and delicious frittata.
Tips for making the best frittata
Full directions to make this sausage frittata are in the recipe card below. But here are some extra tips to help you make your frittata turn into a tasty crowd-pleaser.
- Be sure to chop the vegetables into similar sizes so they cook up evenly.
- You can substitute ground beef, diced ham, ground turkey, or ground pork for the Italian sausage.
- Make this vegetarian by omitting the meat entirely. You can keep the same amount of vegetables (it already has a LOT!) or add more if you like.
- Make this vegan by omitting the meat and using dairy-free shredded cheese and dairy-free milk/heavy cream.
- Watch the frittata carefully through the oven door for the last five minutes. You should no longer see any liquid and the top will be golden when done. If you start to see too many darker brown spots, take it out before it overcooks and becomes rubbery.
- Other vegetables that you can use in frittatas: mushrooms, spinach, tomatoes, and kale.
Perfect for meal planning
This recipe is one of my favorites for meal planning.
- It can easily be divided into individual servings to enjoy at a later date.
- You can keep frittata slices in the refrigerator for up to 5 days.
- Frittatas freeze well, and will keep in the freezer for up to 3 months.
- They also reheat well, from the refrigerator or freezer.
What I use for meal prep
To keep food fresh for longer, I use the FoodSaver® VS3110 Multi-Use Food Preservation System.
As an ambassador, I took the opportunity to put their new FoodSaver® Microwavable Meal Prep Bags to the test with this recipe.
Frittatas are AWESOME for meal prep because you can portion out slices, pop them into the new Microwavable Meal Prep Bags, vacuum seal the bags with a FoodSaver® VS3110 Food Preservation System, then store them in the fridge or freezer.
Then whenever anyone in the house wants a quick breakfast, they can just grab a prepped bag, pop it into the microwave straight from the fridge or freezer, and reheat!
The BPA-free Meal Prep Bags have ventilated sides safe for microwave use. Plus, there are suggested cooking times right on each bag to take the guesswork out of reheating.
When I’m meal prepping sometimes I’ll make two batches of a recipe. I’ll refrigerate portions from one batch for the week ahead. Then, I’ll freeze portions from the second batch to enjoy a month or even two months ahead. You can absolutely do that with this frittata recipe!
I hope you and your family love this Sausage Frittata recipe – and the meal prep tips. And I’m looking forward to sharing more great FoodSaver® products with you over the year!
More Great Meal Prep Recipes
- 5-5-5 Method Hard-Boiled Eggs
- Slow Cooker Meatball Soup
- Pressure Cooker Salsa Chicken
- Soba Noodles with Vegetables and Peanut Sauce
- Chicken Salad with Dairy-Free Southwest Buttermilk Dressing
Sausage Frittata with Spring Vegetables
Ingredients
- 2 tablespoons olive oil
- 8 ounces Italian sausage
- 1 garlic clove, minced
- ½ small yellow onion, diced
- ½ cup diced red peppers
- ½ cup broccoli florets
- ½ cup chopped asparagus spears
- 6 large eggs, lightly beaten
- ¼ cup almond milk or dairy-free heavy cream
- 1 cup dairy-free shredded cheese
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
Instructions
- Preheat the oven to 400°F. In a medium or large cast-iron skillet, heat the oil over medium-high heat. Once hot, add the Italian sausage. Use a wooden spoon or meat chopper to break up the meat. Sauté until the meat is lightly brown on all sides.
- Stir in the garlic, onions, peppers, and asparagus, and sauté until the vegetables are soft and fragrant, about 2 to 3 minutes.
- In a medium bowl, beat the eggs and almond milk (or DF heavy cream) together. Pour the eggs over the vegetables. Immediately sprinkle the shredded cheese evenly over the eggs.
- Allow the cheese to settle into the egg mixture for one minute, then carefully transfer the hot skillet to the middle rack of the oven.
- Bake at 400°F for 10 to 15 minutes, or until it's fully baked. The center will be set and no longer runny or jiggly when it's done. Allow the frittata to cool in the pan at room temperature for 5 minutes.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Can you make it ahead of time and then pop in the oven a day or two later?
Yes, you can! One day ahead is best, but it can go a couple of days in the fridge before you reheat it in the oven.
This frittata came out so deliciously amazing. I cannot wait to make it again.
So glad you loved it, Mirlene!
This frittata is so delicious with the combo of sausage and veggies, and I love that you can freeze it!
Delicious Frittata with all the yummy combination of veggies. Perfect dish for any meal. I would love to make it for the weekend
Oooh yummy. I would love for try this minus the sausage. Such an easy recipe.
My family is going to love this, thank you for the recipe!