Name: Sausage Frittata with Kale, Spaghetti Squash, and Sun-Dried Tomatoes Recipe
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Cuisine: American
Ingredients: 1 tablespoon olive oil (enough to coat skillet); 1/2 medium onion, diced; 1/2 tablespoon minced garlic; 12 ounce package chicken sausage, cut into 1/2″ slices; 10 large eggs; 3 tablespoons nutritional yeast (optional); 1 teaspoon Italian or all-purpose seasoning; 1/2 teaspoon dried oregano; 1/4 teaspoon pink salt; 1/2 teaspoon black pepper; 1 bunch kale, stems removed and chopped (about 2 cups); 2 cups cooked spaghetti squash noodles (about 1 small spaghetti squash); 1 package sun-dried tomatoes, sliced

Print Recipe·4 from 11 reviews

If you’re looking for a dish that feels both nourishing and indulgent, the Sausage Frittata with Kale, Spaghetti Squash, and Sun-Dried Tomatoes Recipe is a total game changer. It’s a vibrant, hearty meal that brings together the savory punch of chicken sausage, the earthy goodness of kale, and the gentle sweetness of sun-dried tomatoes, all wrapped in fluffy, golden eggs with a delightful texture from spaghetti squash. Whether it’s a lazy weekend brunch or a comforting dinner, this frittata delivers layers of flavor and color that brighten your plate and your day.

Ingredients You’ll Need

The image shows five main ingredients arranged on a white marbled surface: at the top right, a bunch of leafy green kale with ruffled edges; to the left of the kale, small white chopped onion pieces; below the onions, bright red dried tomato pieces with a wrinkled texture; to the bottom left, slices of white sausage speckled with herbs and small bits of vegetables, layered and scattered; finally, on the right side, a halved spaghetti squash with its golden-yellow strings and slightly browned edges inside its pale yellow skin forming one layer. Photo taken with an iphone --ar 4:5 --v 7

These ingredients are beautifully simple yet incredibly impactful. Each one plays a unique role in creating the perfect balance of flavors, textures, and nutrition that this frittata is celebrated for.

Olive oil: Adds a rich foundation for sautéing and enhances the overall flavor with its fruity notes.
Onion: Brings a subtle sweetness and depth once softened, forming the base for the sausage and greens.
Minced garlic: Infuses the dish with an aromatic, savory kick that pairs beautifully with all other ingredients.
Chicken sausage: Offers a lean protein element and a savory, slightly spiced flavor that ties the dish together.
Eggs: The heart of the frittata, creating a fluffy, cohesive structure to hold all ingredients in perfect harmony.
Nutritional yeast (optional): Adds a cheesy, umami richness without overpowering, ideal for boosting flavor naturally.
Italian or all-purpose seasoning: Elevates the overall flavor profile with a blend of herbs perfect for an Italian-inspired dish.
Dried oregano: Lends a fragrant, earthy note that complements the freshness of kale and tomatoes.
Pink salt: Balances the flavors and enhances the natural taste of all ingredients.
Black pepper: Provides gentle heat and brightness that livens up every bite.
Kale: Adds vibrant color, a boost of nutrients, and a pleasantly chewy texture.
Spaghetti squash: Offers a low-carb, fiber-rich alternative to pasta with its naturally stringy and tender texture.
Sun-dried tomatoes: Bring a burst of sweet and tangy flavor, adding complexity and a pop of color.

How to Make Sausage Frittata with Kale, Spaghetti Squash, and Sun-Dried Tomatoes Recipe

Step 1: Sauté the Aromatics and Sausage

Begin by preheating your oven to 350ºF. Heat olive oil in a 10-inch cast iron or oven-proof skillet until shimmering. Toss in diced onion, minced garlic, and the chicken sausage slices. Cook while stirring often until the sausage starts to brown slightly and the onions soften, releasing their sweetness. This combination builds a savory, fragrant base that will permeate the entire frittata.

Step 2: Prepare the Eggs and Seasonings

While the sausage cooks, whisk together the eggs with Italian seasoning, dried oregano, nutritional yeast if using, pink salt, and black pepper. Whisking vigorously ensures your frittata will be light and airy. Set this mixture aside until your veggies and sausage are ready to join in.

Step 3: Wilt the Kale and Add Spaghetti Squash

Add the chopped kale to your skillet and cover it with a lid. Allow the kale to cook down gently for about 2 minutes until it’s wilted but still vibrant green. Stir in the cooked spaghetti squash next, mixing until the squash strands are distributed evenly around the pan. The spaghetti squash adds excellent texture, balancing the softness of the kale.

Step 4: Incorporate the Sun-Dried Tomatoes

Scatter the sliced sun-dried tomatoes throughout the kale and squash mix. These little bursts of sweet-tart flavor are the secret star, cutting through the richness and adding depth. Stir gently to combine, ensuring an even spread without mashing the squash noodles.

Step 5: Pour in the Egg Mixture and Bake

Carefully pour the whisked eggs over the sausage and vegetable mixture. Use a spatula to gently lift bits of the filling so the eggs flow underneath, helping everything bind together beautifully. Now, place your skillet in the preheated oven and bake uncovered for about 25 to 35 minutes. You’ll know it’s done when the eggs have set and the center is slightly puffed but firm to the touch.

Step 6: Cool and Serve

Remove the skillet from the oven and let the frittata cool for 15 to 20 minutes. This resting period allows the eggs to fully set and makes slicing much easier. Once cooled, slice up this colorful masterpiece and serve warm, letting the flavors and aromas shine with every bite.

How to Serve Sausage Frittata with Kale, Spaghetti Squash, and Sun-Dried Tomatoes Recipe

A close-up of two triangular slices of a baked egg dish on a white plate with a textured edge, resting on a white marbled surface. The dish has a thick base layer filled with chopped green spinach and light beige bits, topped with a golden-yellow cooked egg layer mixed with wilted green spinach and scattered bright red sun-dried tomato pieces. A silver fork lies next to the front slice, with some crumbs on the plate. In the blurred background, more sun-dried tomatoes are visible. Photo taken with an iphone --ar 4:5 --v 7

Garnishes

For a beautiful presentation and an extra hit of freshness, sprinkle some chopped fresh basil or parsley on top just before serving. A light drizzle of extra virgin olive oil or a dollop of Greek yogurt can add creaminess and balance the savory elements wonderfully.

Side Dishes

This frittata pairs amazingly well with crispy roasted potatoes or a simple mixed greens salad dressed with lemon vinaigrette to keep things light and refreshing. For a brunch spread, fresh fruit or crusty bread rounds out the meal perfectly without taking attention away from the star of the show.

Creative Ways to Present

Serve slices of this frittata as individual portions for a lovely brunch platter or cut it into smaller squares to make elegant finger food for gatherings. You can also top each serving with a sprinkle of crumbled feta or parmesan to elevate the flavors further while keeping it visually appealing.

Make Ahead and Storage

Storing Leftovers

Leftover frittata can be stored in an airtight container in the refrigerator for up to 4 days. Keeping it well-covered helps maintain moisture and keeps those vibrant flavors fresh, making it an easy, grab-and-go option for busy days.

Freezing

This frittata freezes beautifully. Wrap individual portions tightly in plastic wrap and place them in a freezer-safe bag or container. It will keep well for up to 2 months, perfect for meal prep or saving for when you need a quick, wholesome meal.

Reheating

To reheat, thaw if frozen and warm slices gently in a skillet or microwave. A quick oven reheat at 325ºF for 10 minutes also works well to maintain that light, fluffy texture without drying it out. Adding a sprinkle of fresh herbs after reheating brings back that just-made freshness.

FAQs

Can I use other types of sausage in the Sausage Frittata with Kale, Spaghetti Squash, and Sun-Dried Tomatoes Recipe?

Absolutely! Feel free to substitute chicken sausage with pork, turkey, or even a plant-based sausage alternative—just make sure it’s cooked through before baking to keep the flavors balanced.

Is spaghetti squash necessary or can I use another vegetable?

You can swap spaghetti squash for other tender vegetables like shredded zucchini or sweet potatoes, but keep in mind that spaghetti squash offers a unique stringy texture that adds a lovely bite and helps keep this frittata light.

Can I make this recipe dairy-free?

Yes! This recipe is naturally dairy-free, especially if you skip the optional nutritional yeast. You can also omit any cheese garnishes or replace them with dairy-free alternatives to suit your needs.

What can I do if I don’t have a cast iron skillet?

A sturdy, oven-safe skillet or baking dish made of stainless steel, ceramic, or even glass will work. Just ensure it can go from stovetop to oven safely for the best cooking results.

How do I know when the frittata is fully cooked?

The eggs should be set and firm around the edges, with the center slightly puffed but not liquid. Gently shake the pan—if the center jiggles like raw egg, give it more time in the oven.

Final Thoughts

If you’re in search of a dish that’s packed with flavor, nutrition, and color, the Sausage Frittata with Kale, Spaghetti Squash, and Sun-Dried Tomatoes Recipe is a must-try. It’s not only flexible and satisfying but a wonderful way to brighten your meals and impress friends or family with a homemade favorite. Trust me, once you make it, this frittata will quickly become one of your go-to recipes for any time of the day.