Cast Iron Kitchen Sink Frittata

Keto Recipes > Keto Breakfast Recipes

cleanskillet

I’ve been wanting to do a frittata in a cast iron skillet for a long time, but could never do it. I’m so glad I finally got around to it because the crust this thing created is phenomenal. A little bit crunchy, and then a whole lot of egg, meat, and cheese.

I recently got my cast iron skillet off of amazon. It’s pre-seasoned, but if you buy one (and I highly suggest it), you should re-season it yourself. Wash it with only water and salt. Wipe it down with olive oil or bacon fat and bake it at 350 for an hour. This will reiterate the nonstick surface.

Over time, this “seasoning” continues to build up, adding both flavor and ease. After 20-30 years it will be an awesome gift to give to your children or grand children!

To clean a cast iron it’s really easy. Hot water and kosher salt, or hot water and coffee grounds. They both work very well for removing excess debris, but I normally lightly clean my cast iron so I can continue building up the seasoning on the pan.

The frittata is fantastic. Granted it was a tad burned on the top, I still loved it. The chicken sausage I use was pre-flavored with sage, rosemary, and thyme, then stuffed with mozzarella cheese. The flavors work very well together with this – and if you’re using plain sausage you can also use these spices for your own take on it.

Yields 8 Slices of Frittata

The Preparation

  • 3 large chicken sausages
  • 3 cups raw chopped spinach
  • 2 ½ cups chopped bella mushrooms
  • 1 ½ cups cheddar cheese
  • 10 large eggs
  • 1 tablespoon ranch dressing
  • 2 teaspoons hot sauce
  • ½ teaspoon Mrs. Dash table blend

The Execution

1. Preheat your oven to 400F.

2. Chop up your sausage and mushroom thin. You want the sausages to cook fast and get crisp.

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3. Start by adding your sausages to your cast iron skillet, at a medium-high heat. Wait until the cast iron has heated before adding the sausages.

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4. While the sausages are cooking, chop your spinach up. Just do a rough chop, nothing fancy needed.

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5. When your sausages are crisp on one side, flip them all over and add your mushrooms and spinach.

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6. While the spinach and mushrooms are cooking, crack your eggs into a container and add your ranch, hot sauce, and spices. Scramble them well.

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7. Mix your sausages, spinach, and mushrooms so that the spinach can wilt fully. Add salt and pepper to taste.

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8. Once your spinach is fully wilted, add your cheese to the top.

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9. Pour your eggs over the mixture and mix everything well. Make sure that the egg is touching the bottom of the pan. Lift the other ingredients if you need to.

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10. Let the mixture cook for a moment, and then put your cast iron skillet in the oven. Cook this for 10 minutes, and then broil the top for 3-4 minutes.

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11. Remove your cast iron from the oven and let it cool for 10 minutes.

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12. Cut into 8 slices (like a pizza) and serve!

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Per slice, the frittata has: 243.75 Calories, 23.25g Fats, 3.02g Net Carbs, and 27.2g Protein.

Cast Iron Kitchen Sink FrittataCaloriesFats(g)Carbs(g)Fiber(g)Net Carbs(g)Protein(g)
3 large chicken sausages4202163348
3 cups raw chopped spinach210.353.2721.272.57
2 ½ cups chopped bella mushrooms380.65.711.83.915.41
1 ½ cups cheddar cheese68556.465.2405.2438.76
10 large eggs71547.553.603.662.8
1 tablespoon ranch dressing706070760
2 teaspoons hot sauce10.030.1600.160.05
½ teaspoon Mrs. Dash table blend000000
Totals1950185.9930.986.824.18217.59
Per Serving(/8)243.7523.253.870.853.0227.2
Cast Iron Kitchen Sink Frittata

Per slice, the frittata has: 243.75 Calories, 23.25g Fats, 3.02g Net Carbs, and 27.2g Protein.

The Preparation

  • 3 large chicken sausages
  • 3 cups raw chopped spinach
  • 2 ½ cups chopped bella mushrooms
  • 1 ½ cups cheddar cheese
  • 10 large eggs
  • 1 tablespoon ranch dressing
  • 2 teaspoons hot sauce
  • ½ teaspoon Mrs. Dash table blend

The Execution

  1. Preheat your oven to 400F.
  2. Chop your mushrooms and sausages.
  3. Start cooking your sausages in a cast iron on medium high heat to get them nice and crisp.
  4. While sausages are cooking, cut up your spinach.
  5. Add your mushrooms and spinach to the cast iron and let them cook down.
  6. Crack 10 eggs into a container and add your ranch, hot sauce, and spices. Mix it together well.
  7. Once your spinach is cooked down, add your cheese and eggs, and mix it in well.
  8. Put your cast iron in the oven for 10 minutes, then broil for an additional 3-4 minutes.
  9. Cut into 8 slices and serve.
https://www.ruled.me/cast-iron-kitchen-sink-frittata/

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