Egg and Sausage Frittata

• 1 tbsp TF MCT Oil
• 1 link Italian chicken sausage, casings removed
• 8 large eggs
• ½ cup 1% cottage cheese 
• ½ cup grated Parmesan cheese
• 1 cup chopped baby spinach
• ¾ teaspoon Himalayan salt
• Freshly ground black pepper

Instructions:

Preheat oven to 350 degrees F.  Move oven rack to the second highest from the top. Drizzle MCT Oil in oven safe skillet. In a medium bowl, whisk eggs, cottage cheese, Parmesan, spinach, salt and pepper. Set aside. Add sausage to a skillet, breaking it up in small pieces with a wooden spoon over medium heat and cook, until browned and cooked through, about 4 minutes. Add the egg mixture to skillet and cook 1 minute to let the bottom set. Bake in the oven until the top is set, about 16 to 18 minutes. With a spatula, carefully slide frittata out of the skillet onto a cutting board and cut into 4 wedges.

Please Note: This recipe makes 4 servings. You will need to double batch to have enough for the whole week. 

Easy Egg and Sausage Frittata Recipe

Looking for a nutritious and protein-packed breakfast or brunch option? This Egg and Sausage Frittata is a delicious, easy-to-make dish that’s perfect for starting your day with energy. Loaded with Italian chicken sausage, baby spinach, and cheeses, this frittata is both satisfying and flavorful.

Prep Time:

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

Ingredients:

• MCT Oil: 1 tablespoon (TF brand)
• Italian Chicken Sausage: 1 link, casings removed
• Large Eggs: 8
• 1% Cottage Cheese: ½ cup
• Grated Parmesan Cheese: ½ cup
• Baby Spinach: 1 cup, chopped
• Himalayan Salt: ¾ teaspoon
• Freshly Ground Black Pepper: To taste

Tools You’ll Need:

• Large oven-safe skillet (10-12 inches)
• Whisk
• Mixing bowl
• Spatula
• Measuring cups and spoons

Instructions:

1. Preheat the Oven

1. Preheat your oven to 375°F (190°C).

2. Cook the Sausage

1. Heat 1 tablespoon of TF MCT Oil in a large oven-safe skillet over medium heat.
2. Add the Italian chicken sausage, breaking it up with a spatula as it cooks. Cook for about 5-7 minutes, or until the sausage is browned and cooked through.
3. Remove the skillet from heat and set aside.

3. Prepare the Egg Mixture

1. In a mixing bowl, crack the 8 large eggs.
2. Add ½ cup of 1% cottage cheese, ½ cup of grated Parmesan cheese, 1 cup of chopped baby spinach, ¾ teaspoon of Himalayan salt, and freshly ground black pepper to the eggs.
3. Whisk the mixture until well combined.

4. Combine and Cook

1. Pour the egg mixture into the skillet over the cooked sausage.
2. Stir gently to distribute the sausage evenly throughout the egg mixture.
3. Place the skillet in the preheated oven and bake for 15-20 minutes, or until the frittata is set in the center and golden brown on top.

5. Serve

1. Remove the skillet from the oven and let the frittata cool for a few minutes.
2. Slice into wedges and serve warm.

Final Tips:

• You can customize this frittata by adding your favorite vegetables or using different cheeses.
• Leftovers can be stored in the fridge for up to 3 days and reheated for a quick breakfast.