This smoked sausage frittata recipe was a hit at my house! Everyone has been holed up inside all week with colds and getting my kids to eat anything has been a complete nightmare as a result. Their picky eating game is strong, but they’ve taken it to a whole new level the past few days. Imagine my surprise when they gobbled up this sausage frittata without stopping to pick out the spinach and mushroom first! Could this possibly be our new family favorite?!
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Smoked Sausage on Keto
Smoked sausage usually has sugars and not so “clean” ingredients listed on the label. In addition to keeping my carbs low, I’m also doing my best to avoid all added sugars and starches. Not a total necessity for a keto diet, but that’s just what I do now, and I know a lot of you do as well. And let me tell you, finding a smoked sausage without sugar in it was almost as hard as getting my kids to eat this past week.
I’ve been on the hunt for a sugar-free smoked sausage for some time now. Honestly, I had no luck at my usual grocery stores. I wised up and turned to the internet, googling something like “Whole30 smoked sausages”, to point me in the right direction and ended up finding Pederson’s Natural Farms Uncured No Sugar Smoked Kielbasa. So that’s what I used in this recipe if you’re also avoiding added sugar among The Other Stuff.
If you’ve been following along, you may remember a similar dilemma with my spicy chicken sausage recipe. Seriously, just tack on Whole30 in your search and speed things along.
Whole30 is super hardcore about approving ingredients, no sugar or sweeteners of any kind, no grains, no legumes, dairy, etc. If you are equally as hardcore about which ingredients you use, save yourself the hassle and look up Whole30 approved [insert your ingredient here] when your default grocery store just isn’t cutting it. I should note that not all food branded Whole30 approved is keto friendly due to some things with higher carb counts; Whole30 is not a keto diet, just a whole food based diet that’s militant about minimally processed food.
If you’re only concerned about carb count, any smoked sausage will do. Most are relatively low in carbohydrates, just check your label to be sure it’s appropriate for you.
The Smoked Sausage Frittata Recipe with Spinach & Mushrooms
Frittatas are one of my favorite breakfast foods for several reasons. But today, more than most days, I appreciate the frittata for its simplicity. It’s such an easy meal to prepare, but it’s satisfying and homey. Frittatas are versatile, so you can change up the ingredients to suit your mood if a sausage frittata isn’t in the cards. They are also fantastic for meal prep; a frittata will last for 4-5 days stored in the fridge. If you think you don’t have time for breakfast, think again. Just meal prep a frittata, and you’ve got the entire work week covered!
Wilt the spinach and drain off any excess fluid. Meanwhile, saute mushrooms and garlic with the smoked sausage in a cast iron skillet coated with ghee (or butter if you can do dairy). Add the wilted spinach, then season with salt & pepper to taste. Pour beaten eggs seasoned with salt & pepper over the top of the ingredients, then pop the skillet into a preheated oven and bake for 15 to 20 minutes at 400 degrees Fahrenheit.
You can cook it longer at lower temperatures too, like 350 degrees Fahrenheit for 20 to 30 minutes. You don’t want to overcook your frittata, so it’s best to check it before you think it’s done. You can test it the same you would a cake, poke a toothpick right in the center and if it comes out clean, it’s done. If it comes out coated in egg, leave the frittata in a bit longer.
The frittata done right will be more of a custardy texture, although this can prove challenging if you omit dairy as I have in this recipe. If you prefer a creamier egg, feel free to add some dairy if you don’t need a dairy-free frittata. I love using ricotta! In fact, you might want to check out my ricotta frittata recipe.
- 10 oz spinach raw
- 1 tsp ghee
- 4 oz mushrooms sliced
- 14 oz smoked sausage uncured, chopped
- 1 clove garlic minced
- salt & pepper to taste
- 8 eggs
- Preheat oven to 400 degrees Fahrenheit.
- In a skillet, wilt spinach over medium heat. Remove excess moisture and reserve spinach for the frittata.
- Grease a 10-inch cast iron skillet with ghee. Sautee mushrooms, smoked sausage, and garlic over medium heat. Add in wilted spinach, season with salt and pepper. Distribute the mixture evenly throughout the skillet.
- In a medium bowl, whisk eggs with salt and pepper. Pour the seasoned eggs over the mixture in the skillet. Carefully place in the oven and bake for 15 to 20 minutes.
- Remove from oven and rest for 5 to 10 minutes before cutting into the frittata.
Hi, I’m Tasha! I’m a nutrition author and educator dedicated to helping women succeed on keto. As a former yo-yo dieter, I know just how hard it can be to change your eating habits and pin-point what works for your body. That’s why I teach keto strategies that honor your preferences and needs. If you thrive on low carb and are ready to ditch the one-size-fits-all approach, you’re in the right place!