Description
This Sausage Frittata with Kale, Spaghetti Squash, and Sun-Dried Tomatoes is a hearty and nutritious meal perfect for breakfast, brunch, or a light dinner. Packed with protein-rich chicken sausage, nutrient-dense kale, and the unique texture of spaghetti squash noodles, this oven-baked frittata offers a flavorful and wholesome dish that’s both satisfying and easy to prepare.
Ingredients
Main 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
Instructions
- Preheat the Oven: Set your oven to 350ºF (175ºC) to prepare for baking the frittata later.
- Sauté Aromatics and Sausage: Heat a 10-inch cast iron or oven-proof skillet with 1 tablespoon of olive oil over medium heat. Add diced onion, minced garlic, and sliced chicken sausage. Stir frequently until the sausage browns slightly and the onion becomes translucent.
- Whisk Eggs and Seasonings: In a large bowl, whisk together the 10 eggs, nutritional yeast (if using), Italian or all-purpose seasoning, dried oregano, pink salt, and black pepper until fully combined. Set aside.
- Cook Kale and Combine Vegetables: Add chopped kale to the skillet and cover with a lid. Let it cook down for about 2 minutes until wilted. Then add the cooked spaghetti squash noodles, stirring gently to distribute evenly through the pan. Allow the mixture to cook down slightly without the lid. Stir in the sliced sun-dried tomatoes.
- Add Egg Mixture: Pour the seasoned egg mixture gently over the vegetable and sausage mixture in the skillet. Use a spatula to carefully lift the spaghetti squash and other ingredients slightly, allowing the eggs to flow underneath for even cooking.
- Bake the Frittata: Transfer the skillet to the preheated oven. Bake uncovered for 25 to 35 minutes until the eggs are fully set. The center may bubble and rise but will firm up as it cools.
- Cool and Serve: Remove the skillet from the oven and allow the frittata to cool and set for 15 to 20 minutes. Slice into portions, serve warm, and enjoy your nutritious meal!
Notes
- Using a cast iron or oven-proof skillet is essential for transferring the frittata from stovetop to oven without breaking apart.
- Nutritional yeast is optional and adds a cheesy flavor while boosting nutrients.
- Spaghetti squash must be cooked and shredded into noodles before starting the recipe; roasting or microwaving are common methods.
- Leftovers keep well refrigerated for up to 3 days and can be reheated in the oven or microwave.
- Feel free to substitute chicken sausage with turkey or vegetarian sausage for a different twist.
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Category: Breakfast, Brunch
- Method: Baking
- Cuisine: American
