A frittata is an egg-based Italian dish similar to an omelet or crustless quiche. It’s filling, versatile, and can be packed with nutritious ingredients. This savory breakfast frittata with chicken sausage, spinach, and quinoa is not only delicious but also delivers a powerful punch of protein, fiber, and vitamins. Whether you’re fueling up for a busy morning or looking for an easy make-ahead breakfast, this frittata makes a great option.
Why This Breakfast Frittata is a Smart Choice
Eggs are full of essential nutrients like choline, which supports brain health, and high-quality protein that helps keep you full. Chicken sausage is a lean protein that adds flavor without too much fat. Spinach is rich in iron, vitamin K, and antioxidants, while quinoa brings in a complete source of plant-based protein and dietary fiber. This combination supports energy levels, muscle repair, and gut health.
Health Benefits
1. High in Protein: The eggs, chicken sausage, and quinoa provide all the essential amino acids your body needs. This helps you stay full longer and can support an active lifestyle.
2. Packed with Greens: Spinach is a leafy green packed with iron, vitamins A and C, and folate. These nutrients help your body fight off illness and build strong bones.
3. Whole Grains: Quinoa adds fiber and helps maintain blood sugar levels, making this dish great for sustained energy through the morning.
Precautions
If you are sensitive to dietary cholesterol, you might want to use a mix of whole eggs and egg whites. Also, be sure to check the sodium content in your chicken sausage, as some pre-made options can be high in salt. Choose low-sodium or natural versions whenever possible.
Recipe: Chicken Sausage, Spinach & Quinoa Frittata
Ingredients
- 6 large eggs
- 1/4 cup milk (dairy or unsweetened almond milk)
- 2 fully cooked chicken sausage links (sliced)
- 1 cup fresh spinach (chopped)
- 1/2 cup cooked quinoa
- 1/4 cup shredded cheese (optional—cheddar, mozzarella, or feta)
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 tablespoon olive oil
Instructions
- Preheat your oven to 375°F (190°C).
- In a medium oven-safe skillet, heat olive oil over medium heat. Add sliced chicken sausage and cook for 2–3 minutes until lightly browned.
- Add the chopped spinach to the skillet and stir until wilted, about 1–2 minutes.
- Stir in the cooked quinoa and remove the skillet from heat.
- In a mixing bowl, whisk together the eggs, milk, salt, and black pepper. Stir in the shredded cheese if using.
- Pour the egg mixture evenly over the sausage, spinach, and quinoa in the skillet. Gently shake the skillet to spread everything evenly.
- Transfer the skillet to the oven and bake for 18–22 minutes, or until the frittata is set in the center and lightly golden on top.
- Let it cool slightly before slicing. Serve warm or store in the fridge for up to 4 days.
Make It Your Own
This frittata is super flexible. Don’t have spinach? Try kale or arugula. Prefer turkey sausage? Go for it. You can also add chopped bell peppers, mushrooms, or onions for extra flavor and nutrients. It’s a great recipe to customize to your taste.
Final Thoughts
This savory frittata with chicken sausage, spinach, and quinoa is more than just breakfast — it’s a smart way to fuel your body with high-quality nutrients. It’s easy to prepare, reheats well, and keeps you satisfied throughout the morning. Perfect for meal prep or weekend brunch, this recipe is a delicious way to enjoy a healthy start to your day.
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