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Home Recipes Course Breakfast Egg Dishes Sausage Frittata with Kale and Spaghetti Squash
P Paleo GF Gluten-Free DF Dairy Free 30 Whole30

Sausage Frittata with Kale and Spaghetti Squash

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Posted:1/1/21
Updated:1/18/23
sausage frittata in cast iron skillet with text overlay
sausage frittata sliced on teal plate and in cast iron skillet with text overlay

A Sausage Frittata with Kale, Spaghetti Squash and Sun-Dried Tomatoes is the perfect filling meal for breakfast, lunch or dinner. It’s an easy Italian recipe with chicken sausage baked in a cast-iron skillet for a quick weeknight meal. Paleo, Whole30, and good for meal prep, too!

frittata with sausage and sun dried tomatoes on a light blue plate

Okay, so this freakin’ Sausage Frittata with Kale, Spaghetti Squash and Sun-Dried Tomatoes–my favorite. It has all the flavors of a quick and easy Italian meal.

And the best part – you can serve this for breakfast, lunch or dinner! It makes an amazing meal prep recipe as well because it reheats wonderfully.

Sausage Frittata with Kale and Spaghetti Squash

Once your ingredients are prepped, you essentially just throw it all into a cast-iron skillet, add in the whisked eggs and bake for about 35 minutes.

And when it’s ready, you have this amazing combo of complex carbs, protein, and healthy fats!

This homemade sausage frittata recipe would make an awesome dish for your Sunday brunch gathering, but actually a fun “breakfast for dinner” idea too.

I personally can eat eggs any time of day, and the addition of the chicken sausage with the spaghetti squash makes this frittata truly satisfying.

egg and sausage frittata recipe with spaghetti squask in cast iron skillet on blue striped towel

Ingredients For Sausage Frittata Recipe

  • olive oil, onion and garlic
  • sausage – I used chicken sausage, but any of your favorite will work!)
  • kale – feel free to sub spinach!
  • spaghetti squash – more tips on prepping below
  • nutritional yeast – adds some “cheese-y” flavor but can easily omit
  • eggs
  • Italian seasoning
  • pink salt & black pepper
  • sun-dried tomatoes

How to Prepare Spaghetti Squash

To prep spaghetti squash, preheat oven to 400ºF. Cut lengthwise and scoop out seeds. Oil insides of squash and place face down on baking sheet. Bake for 45-50 minutes, until squash is soft and noodles come out with fork.

You can prep the spaghetti squash a day in advance.

Meal prep tip: Bake the squash one night while you’re making dinner. Then store covered in the refrigerator until you’re ready to prepare the frittata.

easy italian sausage frittata recipe in cast iron skillet on blue striped towel

How To Make Italian Sausage Frittata

  1. Preheat oven to 350ºF.
  2. Heat 10″ cast iron skillet (or oven-proof skillet) with the olive oil. Add in diced onion, minced garlic, and chicken sausage slices. Stir frequently, until sausage has slightly browned.
  3. In a large bowl, whisk together eggs and seasonings.
  4. In the cast-iron skillet, add the chopped kale and cover with a lid until kale has cooked down, about 2 minutes. Remove the lid and add in spaghetti squash noodles. Stir until evenly dispersed and let the mixture cook down. Add sun-dried tomatoes.
  5. Gently pour in whisked eggs. Use a spatula to lift spaghetti squash mixture, allowing eggs to flow throughout the skillet.
  6. Transfer to the oven and bake, uncovered, for 25-35 minutes, until eggs are set. Allow sausage frittata to cool and set for 15-20 minutes. Slice, serve and enjoy!

Do You Add Milk To Frittata?

Adding milk or cream will make the frittata lighter and fluffier. (Almond milk for paleo friendly.) Personally, I do not add milk or cream to this sausage frittata recipe because I like the texture of it without it. If

But if you want to know a few secrets to a fabulous frittata, The Kitchn offers some great info!

two chicken sausage frittata recipe slices with kale and sun dried tomatoes on teal plate with fork

Tips For The Best Sausage Frittata:

  • Use your favorite brand of pre-cooked sausage. I really like chicken sausage, but Italian sausage (sweet or spicy) or maple sausage would work too.
  • Up the vegetables by adding one potato, cut into small cubes, when you add the onions and garlic.
  • Want to make sausage frittata muffins? Make the sausage and vegetable filling and cool completely. Then stir into the eggs and remaining ingredients. Scoop into a greased 12-cup muffin tin and bake in 350 degree oven for 20-25 minutes.

How To Store

This easy paleo frittata will keep best stored in an airtight container in the fridge for up to 5 days – the perfect amount of time for meal prep throughout the week!

For longer storage, place in a plastic freezer storage bag, seal tight, label, date and store in the freezer for up to 1 month. Simply defrost overnight in the fridge or bring to room temperature when ready to enjoy!

two egg and sausage frittata slices on teal plate with fork

More Frittata Recipes You’ll Love:

  • Make-Ahead Breakfast Sandwiches (Freezer-Friendly!)
  • Mushroom Asparagus Crustless Quiche [Paleo]
  • Kale, Goat Cheese and Sun-Dried Tomato Egg Bake
  • Kale and Feta Egg Bake

If you make this Sausage Frittata recipe, be sure to leave a comment and review on the blog! I love hearing from you, and it helps others learn more about the recipe too! Xx Ashley

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Sausage Frittata with Kale, Spaghetti Squash and Sun-Dried Tomatoes

two chicken sausage frittata recipe slices with kale and sun dried tomatoes on teal plate with fork
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★★★★★

5 from 4 reviews

A Sausage Frittata with kale, spaghetti squash and sun-dried tomatoes is the perfect filling breakfast, lunch or dinner. Paleo, Whole30.

  • Author: Ashley
  • Prep Time: 55 minutes
  • Cook Time: 30 minutes
  • Total Time: 1 hour 25 minutes
  • Yield: 8–10 1x
  • Category: Breakfast
  • Method: Oven
  • Cuisine: American
  • Diet: Gluten Free

Ingredients

Units Scale
  • 1 tablespoon olive oil, enough to coat skillet
  • 1/2 medium onion, diced
  • 1/2 tablespoon minced garlic
  • 12 ounce package chicken sausage, cut into 1/2″ slices (I used Bilinskis)
  • 10 large eggs
  • 3 tablespoons nutritional yeast, optional
  • 1 teaspoon Italian or all-purpose seasoning
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon pink salt
  • 1/2 teaspoon black pepper
  • 1 bunch kale, stems removed and chopped, equal to about 2 cups
  • 2 cups cooked spaghetti squash noodles (about 1 small spaghetti squash)
  • 1 package sun-dried tomatoes, sliced

Instructions

  1. Preheat oven to 350ºF.
  2. Heat 10″ cast iron skillet (or oven-proof skillet) with 1 TBS oil. Add in diced onion, minced garlic, and chicken sausage slices. Stir frequently until sausage has slightly browned.
  3. In a large bowl, whisk together eggs and seasonings, set aside.
  4. Add in chopped kale and cover skillet with lid until kale has cooked down, about 2 minutes. Add in spaghetti squash and stir until noodles are evenly dispersed throughout the pan. Let mixture cook down with uncovered lid. Add in sun-dried tomatoes.
  5. Gently pour in whisked eggs. Use spatula to lift spaghetti squash mixture allowing eggs to evenly disperse.
  6. Transfer skillet to preheated oven and bake uncovered for 25-35 minutes, until eggs are set. Middle may bubble up, it will set upon cooling.
  7. Allow skillet to cool and set for 15-20 minutes. Slice, serve and enjoy!

Notes

To prep spaghetti squash, preheat oven to 400ºF. Cut lengthwise and scoop out seeds. Oil insides of squash and place face down on baking sheet. Bake for 45-50 minutes, until squash is soft and noodles come out with fork. Prep time includes baking squash.

Nutrition approximate, based on eight servings.

Nutrition

  • Serving Size: 1/8 recipe
  • Calories: 207
  • Sugar: 4g
  • Sodium: 432mg
  • Fat: 12g
  • Saturated Fat: 3g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 11g
  • Fiber: 3
  • Protein: 19
  • Cholesterol: 262mg

Keywords: Sausage Frittata, Italian Sausage Frittata, Whole30 Sausage Frittata, Paleo Sausage Frittata

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About Ashley

"Ashley Walterhouse is the founder of Fit Mitten Kitchen, based in the Greater Lansing Area of Michigan, AKA “the Mitten.” Ashley grew up as a picky eater but later discovered that eating healthy was actually easy and fun. She started FMK in 2015 as a way to share her newfound love of developing healthier recipes for all to enjoy."

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Reader Interactions

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  1. Elizabeth says

    4/23/2019 at 11:41 am

    This looks great! Do you think I could sauté everything then transfer to an 8×8 glass baking dish? Would that be the right size? Thanks. Love your blog!

    Reply
    • Ashley says

      4/23/2019 at 12:47 pm

      Yes that should be fine! 8×8 baking dish should work – just watch baking time as it will be different than the cast iron.

      Reply
  2. Lily S says

    4/19/2020 at 11:45 am

    This was delicious. Made it with Applegate’s chicken apple sausage which gave it a touch of sweetness. Whole family enjoyed it …thanks for the recipe.

    ★★★★★

    Reply
  3. Linda Schmid says

    4/21/2020 at 8:08 am

    This recipe was easy to make and SO good!

    ★★★★★

    Reply
  4. Roxie says

    9/6/2021 at 11:34 am

    I’m not crazy about fritata. Should have NAMED IT fritartar.
    Mimics an Italian but sounds British.

    Reply
    • Ashley says

      9/7/2021 at 3:29 pm

      haha sounds good to me!

      Reply
  5. Sharon Stewart says

    2/19/2023 at 9:36 pm

    This recipe is my new favorite way to eat spaghetti squash! You can hardly tell it is in it, haha! This was seriously good and easy to make too. I topped ours with a dollop of goat cheese.

    ★★★★★

    Reply
    • Ashley says

      2/20/2023 at 9:55 am

      Thanks so much for sharing your review!

      Reply
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