Eggceptional Sausage Keto Frittata

Keto Recipes > Breakfast

Cooking my food in bulk has just become a part of my life, it makes it easy during the week when I am busy with other things and don’t feel like cooking.

This recipe has been a real life saver when it comes to breakfast in the weekday mornings, allowing me more time to sleep in and a smaller time cooking 🙂

Let me know what you think of the recipe in the comments – and let me know what tweaks you make to make it even better!

The Preparation

  • 1/2 lb. Chorizo
  • 1/2 lb. Italian Sausage
  • 7 Cups Spinach
  • 2 Cups Cheddar
  • 12 Large Eggs
  • 8 Tbsp. Heavy Cream
  • 3/4 Cup Onion
  • 1 Medium Green Pepper
  • 1 Tbsp. Olive Oil
  • 1 tsp. Garlic Powder

The Execution

1. Put 1 Tbsp. Olive Oil into a pan and let it heat up. Add your spinach and let it cook down.

Cook down your spinach

Cook down your spinach

2. While the spinach is cooking, find a large measuring cup or container, and crack 12 eggs into it. Add your 8 Tbsp. heavy cream to this and mix well. Once you have mixed this, add your garlic powder, pepper, and salt. Mix again.

Get your eggs and cream in a container

Get your eggs and cream in a container

Mix your eggs and heavy cream

Mix your eggs and heavy cream

3. Once your spinach has cooked down, put it into a large mixing bowl.

Put your spinach into a mixing bowl, don't worry that it will get cold.

Put your spinach into a mixing bowl, don’t worry that it will get cold.

4. Start cooking your chorizo and italian sausage. I had to skin my chorizo sausages beforehand so I could break down the meat as much as possible as it cooked. Also preheat your oven to 350 degrees as you start to cook the meat.

Get your chorizo and italian sausage cooking - don't forget to preheat your oven to 350 degrees.

Get your chorizo and italian sausage cooking – don’t forget to preheat your oven to 350 degrees.

5. Once you are happy with how broken down it is, transfer the chorizo and italian sausage to the mixing bowl with the spinach. Keep as much of the fat in the pan as you can.

As your meat cooks, break it down into small pieces

As your meat cooks, break it down into small pieces

6. Add your chopped onion and pepper to the pan, letting it cook in the chorizo and sausage fat.

Cook those onions and peppers in that delicious fat that rendered from the meat

Cook those onions and peppers in that delicious fat that rendered from the meat

7. Once it’s finished, also add these to your mixing bowl.

Your meat and vegetables all in a mixing bowl.

Your meat and vegetables all in a mixing bowl.

8. Add your cheddar cheese ontop of everything, and give it a small mix – this will melt the cheese a little bit.

Add your cheese to the mixture and give it a stir.

Add your cheese to the mixture and give it a stir.

9. Add your egg mixture and mix everything up well. You want an even distribution of the ingredients.

Add your egg mixture on top of your meat, cheese, and vegetables - then mix it up.

Add your egg mixture on top of your meat, cheese, and vegetables – then mix it up.

10. Put your mixture into a cooking pan, foiled and buttered up.

Get your mixture into a pan and put it in the oven.

11. Put it into the oven at 350 degrees for about 45 minutes.

12. If you run a knife through it, it will come out clean and have some texture to it now. Go ahead and take it out of the oven.

When your knife comes out clean, it's ready to be taken out.

When your knife comes out clean, it’s ready to be taken out.

13. Cut into 20 slices, and eat as you need. I keep them in the fridge for about 4 days and eat them as snacks or as breakfast.

Cut it up into 20 pieces. I accidentally ate one before I took the picture - I was hungry!

Cut it up into 20 pieces. I accidentally ate one before I took the picture – I was hungry!

This will make 20 total “pieces” and each piece breaks down to be: 172 Calories, 13g of Fat, 1 Net Carb, and 11g Protein. If you need to cut the calories, I suggest adding less cheese – but I just love the stuff!

Eggceptional Sausage Frittata Calories Fat (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
1/2 lb. Chorizo 576 38 2.5 0 2.5 54
1/2 lb. Italian Sausage 571 45 0 0 0 32
7 Cups Spinach 48 1 8 5 3 6
2 Cups Cheddar 800 70 0 0 0 54
12 Large Eggs 840 60 0 0 0 72
8 Tbsp. Heavy Cream 408 40 0 0 0 0
3/4 Cup Onion 50 0 12 2 10 1
1 Medium Green Pepper 30 0 6 2 4 1
1 Tbsp. Olive Oil 120 14 0 0 0 0
1 tsp. Garlic Powder 9 0 2 0 2 0
Totals 3452 268 30.5 9 21.5 220
Eggceptional Sausage Keto Frittata

This will make 20 total "pieces" and each piece breaks down to be: 172 Calories, 13g of Fat, 1 Net Carb, and 11g Protein.

The Preparation

  • 1/2 lb. Chorizo
  • 1/2 lb. Italian Sausage
  • 7 Cups Spinach
  • 2 Cups Cheddar
  • 12 Large Eggs
  • 8 Tbsp. Heavy Cream
  • 3/4 Cup Onion
  • 1 Medium Green Pepper
  • 1 Tbsp. Olive Oil
  • 1 tsp. Garlic Powder

The Execution

  1. Heat 1 tbsp olive oil in a pan. Add spinach and let it cook down.
  2. While the spinach cooks, crack 12 eggs into a large measuring cup or bowl. Add 8 tbsp heavy cream and spices. Mix well.
  3. Put the fully cooked spinach into a large bowl.
  4. Start cooking your chorizo and Italian sausages.
  5. While cooking, preheat oven to 350 F.
  6. Once the sausage has broken down to your liking, transfer it to the bowl with the spinach, making sure to keep as much fat in the pan as possible.
  7. Add chopped onion and pepper to the pan, cooking it in the sausage fat. Add to mixing bowl once done.
  8. Add the cheese to the bowl and mix lightly.
  9. Add the beaten eggs and mix well, making sure to distribute everything evenly.
  10. Put your mixture into a pan, foiled and buttered.
  11. Bake for 45 minutes at 350 degrees F. You should be able to run a knife through cleanly when this is done.
https://www.ruled.me/egg-sausage-keto-frittata/

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