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!
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.
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
- 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.
How To Make Italian Sausage Frittata
- Preheat oven to 350ºF.
- 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.
- In a large bowl, whisk together eggs and seasonings.
- 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.
- Gently pour in whisked eggs. Use a spatula to lift spaghetti squash mixture, allowing eggs to flow throughout the skillet.
- 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!
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!
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
- 1 TBS olive oil, enough to coat skillet
- 1/2 medium onion, diced
- 1/2 TBS minced garlic
- 12oz package chicken sausage (I used Bilinskis), cut into 1/2″ slices
- 10 large eggs
- 3 TBS nutritional yeast, optional
- 1 tsp Italian or all-purpose seasoning
- 1/2 tsp oregano
- 1/4 tsp pink salt
- 1/2 tsp black pepper
- 1 bunch kale, stems removed and chopped, about 2 cups
- 2 cups spaghetti squash noodles (about 1 small spaghetti squash)
- 1 package sun-dried tomatoes, sliced
- Preheat oven to 350ºF.
- 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.
- In a large bowl, whisk together eggs and seasonings, set aside.
- 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.
- Gently pour in whisked eggs. Use spatula to lift spaghetti squash mixture allowing eggs to evenly disperse.
- 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.
- Allow skillet to cool and set for 15-20 minutes. Slice, serve and enjoy!
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.
- 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