Italian Breakfast Frittata Recipe

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Healthy Meal Prep Time-saving plans to prep and portion your weekly mealsThis savory egg casserole is packed with sausage, cheese, and tons of veggies for a hearty morning meal.

  • Yield: 6 Servings
  • Preparation Time: 15 Minutes
  • Cooking Time: 35 Minutes

Ingredients

  • 4 tbsp olive oil
  • 8 oz (225 g) sweet or spicy Italian sausage, casings removed
  • 1 small yellow onion, diced, about 4½oz (125 g) in total
  • 1 red bell pepper, diced, about 7 oz (200 g) in total
  • 1 medium zucchini squash, diced, about 7 oz (200 g) in total
  • 3 cups chopped kale
  • Handful of fresh basil leaves, roughly torn
  • 12 eggs
  • ½ cup half and half
  • 8 oz (225 g) full-fat mozzarella cheese, grated
  • 1 tsp dried Italian seasoning
  • Salt and freshly ground black pepper
How to Make It
  1. Preheat the oven to 375°F (190°C) and grease a 9 x 13 in (23 x 33 cm) baking dish with 2 tbsp olive oil. In a large, non-stick sauté pan, heat 1 tbsp olive oil over medium heat. Add the sausage and stir, using a spatula to break up the meat. Once the sausage starts to brown, cook for 3 to 4 minutes. Spread the cooked sausage evenly in the prepared baking dish.
  2. To the same pan, heat remaining 1 tbsp olive oil over medium heat. Add the onion and sauté for 2 to 3 minutes. Add the bell pepper and zucchini and cook for another 3 to 4 minutes, stirring occasionally, until the vegetables have softened. Add the kale and stir until wilted, about 1 minute.
  3. Evenly distribute the vegetables over the sausage in the baking dish. Sprinkle the torn basil over top.
  4. In a large bowl, whisk the eggs until whites and yolks are well combined. Whisk in the half and half, mozzarella, and Italian seasoning, and season with salt and pepper.
  5. Pour the egg mixture evenly over the sausage and vegetables and bake for 25 minutes, or until the eggs are set and the top is beginning to brown.
  6. To assemble the meals, cut the frittata into 6 pieces and place in meal prep containers.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
Calories
453 kcal
Calories from Fat:
297 kcal
% Daily Value*
Total Fat
33 g
94%
Trans Fat
0.0 g
carbohydrates
12 g
9%
Dietary Fiber
3 g
8%
Sugars
5 g
6%
Protein
27 g
54%
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.
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