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 tablespoon olive oil
- 7 cups spinach
- 12 large egg
- 8 tablespoons heavy whipping cream
- 8 ounces chorizo sausage
- 8 ounces ground hot italian sausage
- 3/4 cup onion
- 1 medium green bell pepper
- 1 teaspoon garlic powder
- 2 cups cheddar cheese
The Execution
1. Put 1 Tbsp. Olive Oil into a pan and let it heat up. Add your spinach and let it cook down.
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.
3. Once your spinach has cooked down, put it into a large mixing bowl.
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.
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.
6. Add your chopped onion and pepper to the pan, letting it cook in the chorizo and sausage fat.
7. Once it’s finished, also add these to your mixing bowl.
8. Add your cheddar cheese ontop of everything, and give it a small mix – this will melt the cheese a little bit.
9. Add your egg mixture and mix everything up well. You want an even distribution of the ingredients.
10. Put your mixture into a cooking pan, foiled and buttered up.
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.
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.
This makes a total of 20 servings of Eggceptional Sausage Keto Frittata. Each serving comes out to be 216 calories, 17.2g fats, 2.3g net carbs, and 12.1g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 1 tablespoon olive oil | 119 | 13.5 | 0 | 0 | 0 | 0 |
| 7 cup spinach | 48 | 0.6 | 7.9 | 5 | 2.8 | 6.2 |
| 12 large egg | 944 | 62.8 | 4.8 | 0 | 4.8 | 82.9 |
| 8 tablespoon heavy whipping cream | 405 | 42.9 | 3.3 | 0 | 3.3 | 3.4 |
| 8 ounce chorizo sausage | 1032 | 86.8 | 4.2 | 0 | 4.2 | 54.7 |
| 8 ounce ground hot italian sausage | 780 | 61.9 | 9.7 | 0.2 | 9.5 | 43.4 |
| 3/4 cup onion | 48 | 0.1 | 11.2 | 2 | 9.2 | 1.6 |
| 1 medium green bell pepper | 23 | 0.2 | 5.4 | 2 | 3.4 | 1 |
| 1 teaspoon garlic powder | 10 | 0 | 2.3 | 0.3 | 2 | 0.5 |
| 2 cup cheddar cheese | 990 | 81.6 | 7.6 | 0 | 7.6 | 56 |
| Totals | 4399 | 350.4 | 56.2 | 9.6 | 46.7 | 249.7 |
| Per Serving (/20) | 220 | 17.5 | 2.8 | 0.5 | 2.3 | 12.5 |
Eggceptional Sausage Keto Frittata
Ingredients
- 1 tablespoon olive oil
- 7 cup spinach
- 12 large egg
- 8 tablespoon heavy whipping cream
- 8 ounce chorizo sausage
- 8 ounce ground hot italian sausage
- ¾ cup onion
- 1 medium green bell pepper
- 1 teaspoon garlic powder
- 2 cup cheddar cheese
Instructions
- Put olive oil into a pan and let it heat up. Add the spinach and let it cook down.
- While the spinach is cooking, find a large measuring cup or container, and crack the eggs into it. Add your heavy cream to this and mix well. Once you have mixed this, add your garlic powder, pepper, and salt. Mix again.
- Once the spinach has cooked down, put it into a large mixing bowl.
- 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 the oven to 350F once you start cooking the meat.
- When 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.
- Add the chopped onion and pepper to the pan, letting it cook in the chorizo and sausage fat.
- Once they are finished, add them to your mixing bowl.
- Add your cheddar cheese on top of everything and give it a small mix – this will melt the cheese a little bit.
- Add your egg mixture and mix everything up well. You want an even distribution of the ingredients.
- Put your mixture into a cooking pan that's been foiled and buttered. Put it into the oven for about 45 minutes.
- 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.
- Cut it up into the servings, then eat as you need. I keep them in the fridge for about 4 days and eat them as snacks or as breakfast.
Does this freeze well my hubby’s a shift worker would be good for his crib
Hey Diane,
I’ve never frozen this but I’d imagine it would. I prefer refrigerating it (lasts about a week, sometimes more – but never tested longer because it’s always eaten) – so it should do well with long-term eating 🙂
I made this recipe and it was delicious!
I entered it on https://cronometer.com using the government database information, and it showed over 17 carbs that weren’t accounted for in the chart above:
Eggs: 12 large: 6.72 Net Carbs
40% Heavy Cream: 8 Tbs: 3.62 Net Carbs
Cheddar cheese: 2 cups shredded, 6.98 Net Carbs
I know rounding errors relative to portion sizes disguise carbs on all sorts of packaging, so I erred on the side of the higher carb count.
When I made this recipe I definitely did make a mistake on the eggs (I had assumed 0g carbs as that’s what many nutrition sites say). You’re correct – there is 0.5g carbs per egg (and I use this value in all of my newer recipes). As far as the cheddar goes, there should be a lot less than 7g unless you’re using pre-shredded cheese with a coating. Usually you’re looking at 1-2g. Lastly on the cream, if you’re using organic cream with no carrageenan, it should have little to no carbs – even at 8 tbsp.
I’ll make sure I update the macros on this recipe – I was using some assumptions as this was very early on when I made the site and had some assumptions in my head that were incorrect. Thanks for letting me know!
The problem is the garlic powder. That’s bumping up the carbs rather significantly. Without it, net carbs are only 2 g.
I just used a standard size baking pan.
I’d like to use frozen spinach. Any idea what 7 cups might weigh? According to the picture, its one box/package. Any advice is appreciated. Thanks.
About 210 g. If using frozen I would just use a whole 10 oz package (about 284 g) for simplicity.
What size pan did you use?
10×15 standard pyrex dish
What size pan was used when making this?
It was a long time ago when I made this and not longer have the dish. I believe it was a 15×10 standard pyrex glass dish.
OMG this is soooo gooood! I’m a horrible cook but I thought I would give it a go because a friend gave us a bunch of fresh eggs and there was no way we were going to eat them all. Just took it out of the oven and I can’t get enough of it.
I like stuff to freeze. I am hoping that will work on this recipe????
I’ve found most frittata’s freeze pretty well – this one should also 🙂