This Sausage Frittata with Kale and Spaghetti Squash is a vibrant and nutritious dish perfect for breakfast, brunch, lunch, or even a light dinner. It’s packed with protein, fiber, and a host of vitamins and minerals, making it a satisfying and wholesome meal. The combination of savory sausage, earthy kale, and naturally sweet spaghetti squash creates a delightful flavor profile that’s sure to please.
Why you will love this recipe:
- Versatile: It’s incredibly adaptable. Feel free to swap out the sausage for your favorite type, add different vegetables, or experiment with various cheeses.
- Healthy: Loaded with protein from the sausage and eggs, fiber from the kale and spaghetti squash, and healthy fats, this frittata is a nutritional powerhouse.
- Easy to make: With simple ingredients and straightforward instructions, this recipe is perfect for busy weeknights or weekend brunches.
- Make-ahead friendly: You can easily prepare this frittata in advance and reheat it for a quick and easy meal. It’s also great for meal prepping.
- Delicious flavor: The combination of savory sausage, earthy kale, sweet spaghetti squash, and tangy sun-dried tomatoes creates a complex and satisfying flavor that’s both comforting and exciting.
Ingredients:
- 1 tablespoon olive oil, enough to coat skillet
- ½ medium onion, diced
- ½ tablespoon minced garlic
- 12 ounce package chicken sausage, cut into ½” slices (I used Bilinski’s)
- 10 large eggs
- 3 tablespoons nutritional yeast, optional
- 1 teaspoon Italian or all-purpose seasoning
- ½ teaspoon dried oregano
- ¼ teaspoon pink salt
- ½ teaspoon black pepper
- 1 bunch kale, stems removed and chopped, equal to about 2 cups
- 2 cups cooked spaghetti squash noodles, about 1 small spaghetti squash
- 1 package sun-dried tomatoes, sliced
Preparation:
Step 1: Preheat your oven to 350°F (175°C). Ensuring the oven is properly preheated is crucial for even cooking and a perfectly set frittata. While the oven heats, prepare your ingredients.
Step 2: Heat a 10-inch cast iron skillet (or any oven-proof skillet) over medium heat. Add the olive oil and swirl to coat the bottom of the skillet. The olive oil prevents the ingredients from sticking and adds a subtle richness to the frittata.
Step 3: Add the diced onion and minced garlic to the skillet. Sauté for about 3-5 minutes, or until the onion is softened and translucent. This step helps to develop the flavors of the onion and garlic, adding depth to the overall dish. Be careful not to burn the garlic, as it can become bitter.
Step 4: Add the chicken sausage slices to the skillet and stir frequently until the sausage has slightly browned. This usually takes about 5-7 minutes. Browning the sausage adds a savory crust and enhances its flavor. Make sure the sausage is cooked through before proceeding to the next step.
Step 5: In a large bowl, whisk together the eggs, nutritional yeast (if using), Italian seasoning, dried oregano, pink salt, and black pepper. Whisk until the eggs are light and frothy and the seasonings are well incorporated. Nutritional yeast adds a cheesy flavor, but it’s optional. Seasoning the eggs properly is essential for a flavorful frittata. Set the egg mixture aside.
Step 6: Add the chopped kale to the skillet and cover it with a lid. Cook for about 2 minutes, or until the kale has wilted slightly. Covering the skillet helps to steam the kale, making it tender. Kale can be quite tough, so this step is important for improving its texture.
Step 7: Add the cooked spaghetti squash noodles to the skillet and stir until the noodles are evenly dispersed throughout the pan. Cook for another 2-3 minutes with the lid uncovered, allowing the moisture to evaporate slightly. This helps to prevent the frittata from becoming soggy.
Step 8: Add the sliced sun-dried tomatoes to the skillet and stir to combine. Sun-dried tomatoes add a burst of intense flavor and a chewy texture to the frittata.
Step 9: Gently pour the whisked egg mixture into the skillet. Use a spatula to lift the spaghetti squash mixture, allowing the eggs to evenly disperse throughout the pan. This ensures that the vegetables are evenly distributed and that the frittata will cook evenly.
Step 10: Transfer the skillet to the preheated oven and bake uncovered for 25-35 minutes, or until the eggs are set. The middle of the frittata may bubble up slightly, but it will set upon cooling. To test for doneness, insert a knife into the center of the frittata. If it comes out clean, the frittata is done.
Step 11: Remove the skillet from the oven and let it cool for 15-20 minutes. Allowing the frittata to cool helps it to set and makes it easier to slice.
Step 12: Slice the frittata into wedges and serve. Enjoy!
COOKING Rating:
Easy
Serving Suggestions:
- Serve warm or at room temperature.
- Pair with a side salad for a light lunch or dinner.
- Serve with a dollop of Greek yogurt or sour cream for added richness.
- Garnish with fresh herbs, such as parsley or chives.
- Enjoy it as a quick and easy breakfast or brunch.
Tips:
- Use a high-quality sausage for the best flavor.
- Don’t overcook the frittata, or it will become dry.
- Feel free to add other vegetables, such as bell peppers, mushrooms, or spinach.
- If you don’t have spaghetti squash, you can substitute butternut squash or zucchini.
- For a cheesier frittata, add shredded cheddar cheese, mozzarella cheese, or Parmesan cheese.
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Nutritional Information: (per serving, estimate)
Calories: 350
Protein: 25g
Sodium: 500mg
Conclusion
This Sausage Frittata with Kale and Spaghetti Squash is a fantastic recipe that brings together a medley of delicious and healthy ingredients. It’s a versatile dish that can be customized to your liking, making it a perfect addition to your culinary repertoire. Whether you’re looking for a nutritious breakfast, a satisfying lunch, or a light dinner, this frittata is sure to hit the spot. The combination of savory sausage, earthy kale, and sweet spaghetti squash, along with the creamy texture of the eggs, creates a symphony of flavors that will leave you wanting more. Plus, it’s easy to make and can be prepared ahead of time, making it a convenient option for busy individuals. So, gather your ingredients, preheat your oven, and get ready to enjoy a truly delightful and wholesome meal!
Questions and Answers about this Recipe:
Q1: Can I use a different type of sausage in this frittata?
A: Absolutely! Feel free to substitute the chicken sausage with your favorite type, such as Italian sausage, chorizo, or even a vegetarian sausage alternative. Keep in mind that different types of sausage may have varying fat content and flavor profiles, so adjust the cooking time and seasoning accordingly.
Q2: I don’t have spaghetti squash on hand. What else can I use?
A: If you don’t have spaghetti squash, you can easily substitute it with other types of squash, such as butternut squash or acorn squash. You can also use zucchini or even sweet potatoes. Just make sure to cook the substitute vegetable until it’s tender before adding it to the frittata.
Q3: Can I add cheese to this frittata?
A: Of course! Cheese can add a lovely richness and flavor to the frittata. Consider adding shredded cheddar cheese, mozzarella cheese, Parmesan cheese, or even crumbled feta cheese. Sprinkle the cheese over the egg mixture before baking.
Q4: Can I make this frittata ahead of time?
A: Yes, this frittata is perfect for making ahead of time. You can prepare it completely and store it in the refrigerator for up to 3 days. When ready to serve, simply reheat it in the oven or microwave.
Q5: How do I prevent the frittata from sticking to the skillet?
A: To prevent the frittata from sticking, make sure to use a well-seasoned cast iron skillet or a non-stick oven-proof skillet. You can also add a little extra olive oil to the skillet before adding the ingredients. Additionally, allowing the frittata to cool slightly before slicing will help it to release from the skillet more easily.
