This savory veggie frittata is a quick grab-and-go breakfast or healthy, high-protein snack. And it's macro-friendly (high protein, low carb, low-ish fat).
Keyword: eggs, frittata
1/2lbground turkey sausage or ground chicken sausage (Italian or breakfast sausage is great or you can make your own– see below)*
1sweet bell pepper, diced
1Roma tomato, deseeded and diced, or 1/2 cup halved cherry or grape tomatoes
3-5oz.fresh spinach or kale,chopped
1cuproasted butternut squash(or 1 medium sweet potato), diced
12eggs(see notes for high-protein version)**
1/2 cup milk(I use almond or cashew milk)
1tsp. each salt and black pepper
Optional 4oz.cheese–goat cheese, cheddar, or feta are my favorites in this recipe
Heat a large skillet over medium heat and add the ground turkey or chicken sausage, chopped onion, mushrooms, and bell pepper. Break the meat up with a spoon and cook until no longer pink. Turn heat to off and add tomatoes and chopped spinach or kale, covering with lid for 60 seconds to wilt.
While the meat and veggies are cooking, whisk 12 eggs, milk, salt, and pepper in a medium bowl.
Spray a 13x9 inch baking dish with cooking spray. Add the meat & veggie mixture and diced cooked butternut squash or sweet potato, and then pour the beaten eggs on top. Sprinkle on cheese, if using.
Bake at 400 degrees for 25-30 mins, until middle is set and no longer jiggles when you lightly move the pan. Serve warm I love to top with avocado slices and salsa.
Store leftovers in a sealed container in the refrigerator for up to 3-4 days (or 4-5 days if you skip the meat).
*How to make ground turkey taste like sausage (can just add as many of the following spices that you have to the 1/2 pound of ground turkey or chicken): 1 teaspoon Italian seasoning, 1 teaspoon dried parsley, 1 teaspoon black pepper, 1/2 teaspoon salt, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon paprika, and 1/4 teaspoon crushed fennel seeds (the fennel really helps add that sausage flavor!).**High protein version: add 1 1/2 cups egg whites to the egg mixture (it doesn't significantly change the flavor unless you add more than this!). Macros for high-protein version (1/6 of pan): 245 calories, 12g fat, 5g carbs, 26g protein.