Cheesy Sausage & Spinach Frittata

Lauren Hayes, MS, Holistic Nutrition February 05, 2025

If you're looking for a delicious, protein-packed, keto-friendly breakfast that’s easy to make and perfect for meal prep, this Cheesy Sausage & Spinach Frittata is for you! Packed with savory sausage, fresh spinach, and gooey cheese, this dish is not only satisfying but also keeps you on track with your low-carb lifestyle. Plus, it's ready in just 30 minutes!

Why You'll Love This Frittata

✅ Keto-Friendly & Low-Carb – Only 2g net carbs per slice, making it ideal for ketosis.

✅ High in Healthy Fats & Protein – Supports muscle recovery and keeps you full longer.

✅ Perfect for Meal Prep – Make it ahead and enjoy throughout the week.

✅ Customizable – Swap out ingredients to fit your taste and macros!

Ingredients You’ll Need

🍳 6 large eggs

🥛 1/4 cup heavy cream

🥓 1 cup cooked sausage, crumbled

🌿 1 cup fresh spinach, chopped

🧀 1/2 cup shredded cheddar cheese

🧄 1/2 tsp garlic powder

🧂 Salt & pepper to taste

🫒 1 tbsp olive oil or butter

How to Make Cheesy Sausage & Spinach Frittata

1️⃣ Preheat your oven to 375°F (190°C).

2️⃣ In a mixing bowl, whisk together the eggs, heavy cream, garlic powder, salt, and pepper.

3️⃣ Heat olive oil or butter in an oven-safe skillet over medium heat. Sauté the spinach until wilted (about 2 minutes).

4️⃣ Add the cooked sausage to the skillet and stir to combine.

5️⃣ Pour the egg mixture over the sausage and spinach. Sprinkle the shredded cheese evenly on top.

6️⃣ Cook on the stovetop for 2–3 minutes, then transfer the skillet to the oven.

7️⃣ Bake for 15–20 minutes, or until the eggs are fully set and the top is golden brown.

8️⃣ Let it cool for 5 minutes, then slice and serve!

Nutrition Breakdown (Per Slice)

🔥 Calories: 220
🧀 Fat: 18g
🍳 Protein: 12g
🌿 Net Carbs: 2g

This frittata makes a great meal anytime—breakfast, brunch, or even dinner!

Ways to Customize Your Frittata

✨ Swap the meat – Try bacon, ham, or chorizo for a flavor twist.

✨ Add more veggies – Bell peppers, mushrooms, or onions work great!

✨ Make it dairy-free – Use coconut cream instead of heavy cream and skip the cheese.

Want More Easy Keto Recipes?

🍽️ Get a custom keto meal plan designed for your goals

📖 Download a FREE Keto Recipe eBook with mouthwatering low-carb meals

This Cheesy Sausage & Spinach Frittata is proof that eating keto can be easy, delicious, and satisfying. Try it today and let us know your favorite way to customize it!