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Today, we're excited to share a delicious, high-protein recipe for frittata with sausage and pizza toppings.
This dish is not only packed with classic pizza flavors, but also provides a great source of protein to keep you satisfied.
This frittata is made with a variety of colorful and flavorful ingredients, including juicy tomatoes, creamy mozzarella cheese, and a blend of Italian herbs. Topped off with savory sausage, this dish is sure to be a hit with the whole family, and will leave you feeling full and satisfied for hours. And it's great for meal prep and freezing!
Recipe Tips
Love frittatas? Make sure to check out these healthy low-carb, high protein options:
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Hands-on Overall
Serving size slice, 1/6 frittata
Nutritional values (per slice, 1/6 frittata)
Net carbs4.1 grams
Protein27.5 grams
Fat38 grams
Calories479 kcal
Calories from carbs 4%, protein 24%, fat 72%
Total carbs6.5 gramsFiber2.4 gramsSugars1.9 gramsSaturated fat14.8 gramsSodium1,094 mg(48% RDA)Magnesium72 mg(18% RDA)Potassium590 mg(29% EMR)
Ingredients (makes 6 servings)
- 350 g frozen spinach, thawed (12.4 oz)
- 8 large eggs
- 1 cup grated mozzarella cheese (113 g/ 4 oz)
- 1/2 cup grated Parmesan cheese (45 g/ 1.6 oz)
- 1 tsp dried oregano or mixed Italian herbs
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 6 small Italian-style sausages (400 g/ 14.1 oz)
- 1 tbsp ghee or olive oil (15 ml)
- 1/3 cup sugar-free marinara sauce (80 g/ 2.8 oz) - you can make your own
- 1 cup cherry tomatoes, halved (150 g/ 5.3 oz)
- fresh basil, to serve
Instructions
- Drain the defrosted spinach by squeezing all the water out. (You'll end up with just about a third of the original weight.)
- Crack the eggs in a bowl and beat with the oregano, half of the grated Parmesan, half of the grated mozzarella cheese, salt and pepper.
- Grease a pan with ghee and add sausage cut into chunks. Cook over a medium heat for about 5 minutes to cook through and crisp up from all sides.
- Add the spinach. Pour in the egg mixture and lower the heat to medium-low. Cook until the top starts to firm up and the edges are turning opaque (8-10 minutes).
- Drizzle with the marinara sauce. Add the halved cherry tomatoes and the remaining parmesan and mozzarella. Place under a broiler for 5-7 minutes to crisp up.
- Remove from the oven and set aside to cool down. Top with fresh basil just before serving.
- Slice and enjoy! This frittata can be stored in the fridge for up to 4 days, or frozen for up to 3 months.
Ingredients
- 350 g frozen spinach, thawed (12.4 oz)
- 8 large eggs
- 1 cup grated mozzarella cheese (113 g/ 4 oz)
- 1/2 cup grated Parmesan cheese (45 g/ 1.6 oz)
- 1 tsp dried oregano or mixed Italian herbs
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 6 small Italian-style sausages (400 g/ 14.1 oz)
- 1 tbsp ghee or olive oil (15 ml)
- 1/3 cup sugar-free marinara sauce (80 g/ 2.8 oz) - you can make your own
- 1 cup cherry tomatoes, halved (150 g/ 5.3 oz)
- fresh basil, to serve
Instructions
- Drain the defrosted spinach by squeezing all the water out. (You'll end up with just about a third of the original weight.)
- Crack the eggs in a bowl and beat with the oregano, half of the grated Parmesan, half of the grated mozzarella cheese, salt and pepper.
- Grease a pan with ghee and add sausage cut into chunks. Cook over a medium heat for about 5 minutes to cook through and crisp up from all sides.
- Add the spinach. Pour in the egg mixture and lower the heat to medium-low. Cook until the top starts to firm up and the edges are turning opaque (8-10 minutes).
- Drizzle with the marinara sauce. Add the halved cherry tomatoes and the remaining parmesan and mozzarella. Place under a broiler for 5-7 minutes to crisp up.
- Remove from the oven and set aside to cool down. Top with fresh basil just before serving.
- Slice and enjoy! This frittata can be stored in the fridge for up to 4 days, or frozen for up to 3 months.
Nutrition (per slice, 1/6 frittata)
Calories479kcal
Net Carbs4.1g
Carbohydrates6.5g
Protein27.5g
Fat38g
Saturated Fat14.8g
Fiber2.4g
Sugar1.9g
Sodium1,094mg
Magnesium72mg
Potassium590mg
Detailed nutritional breakdown (per slice, 1/6 frittata)
| Total per slice, 1/6 frittata |
| 4.1 g | 27.5 g | 38 g | 479 kcal |
| Spinach, frozen |
| 0.8 g | 2.1 g | 0.3 g | 17 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.5 g | 8.4 g | 6.3 g | 95 kcal |
| Mozzarella cheese (low moisture, for pizza) |
| 1.1 g | 4.5 g | 3.7 g | 56 kcal |
| Parmesan cheese |
| 0.2 g | 2.7 g | 1.9 g | 29 kcal |
| Oregano, dried |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Sausage, Italian, pork, raw |
| 0.4 g | 9.5 g | 20.9 g | 231 kcal |
| Ghee, clarified butter |
| 0 g | 0 g | 2.5 g | 23 kcal |
| Marinara sauce |
| 0.6 g | 0.1 g | 2.2 g | 23 kcal |
| Tomatoes, cherry, fresh, all varieties |
| 0.5 g | 0.2 g | 0.1 g | 4 kcal |
| Basil, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
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