Sausage & Kale Frittata Recipe – Perfect for Breakfast or Dinner

Need a simple, healthy dinner? I’ve got you covered. This little recipe, or some variation of it, is on repeat at my house. It’s a great way to use up leftover veggies, it’s inexpensive, and it’s full of protein!

First of all, what is a frittata? It’s simply a breakfast casserole with no crust. It’s typically savory and includes meat, cheese, and veggies. Because it doesn’t have a crust, it’s a great option for a keto, gluten-free, or low-carb diet.

sausage kale frittata — This is another frittata I’ve cooked. This one was baked in the same pan I used to brown the meat.

Before we get started, let’s have little chat about the pan I used here. To show this recipe, I used a nonstick skillet, which is not my favorite because of the harmful chemicals that can be released into your food. However, if you keep the heat low enough, these are generally safe to use.

My preferred pan is an enameled cast iron Le Creuset Skillet Braiser (in the pic above), here’s an affiliate link if you’re looking to purchase one. An affiliate link just means that if you click on it and end up purchasing something, I might get a small commission. Amazon has a similar product available for a fraction of the price. It has great reviews, too. Here’s a link for that one. What makes these pans so great is that they can go directly from the stove top into the oven — aka fewer dishes. They are also safer to use because they don’t have the nonstick coating, and they are even dishwasher safe.

Ok, you’re hungry, so let’s get cooking! To begin, preheat the oven to 350. You’ll need it later. Brown a pound of breakfast sausage in a skillet or braiser over medium heat. Use a meat masher, like this one, to break up the meat into small pieces.

When the meat is almost browned, add the diced bell pepper. I love the yellow color I used here. Once the bell pepper is starting to soften, add the chopped kale, and cook until the kale is starting to wilt and has turned a bright green color. Season with about 1/2 tsp salt and 1/4 tsp pepper. Remove this from the heat.

frittata ingredients — Yes, I’m aware that my nails look terrible. Focus on the food!

While the meat mixture is cooking, crack the eggs into a medium mixing bowl. Whisk until they are completely blended, and add the 1/4 cup milk. You can also use half and half or heavy cream here (better for keto). Season this mixture with another 1/2 tsp salt and 1/4 tsp pepper. Mix everything together thoroughly.

Give your oven-safe baking dish a quick spray with some avocado oil. Spread the meat and veggie mixture out into the dish, and top with the cheese.

Next pour the egg mixture over the entire top of the casserole. Gently press down, if needed, to make sure everything is covered in eggs. Bake for 25-30 minutes, or until the center is set and not runny.

Serve this with fresh fruit for a colorful and heathy meal. This recipe is so easy to adapt to whatever ingredients you have on hand — spinach and mushrooms with bacon, tomato, onion, and bell pepper with sausage, etc. For my kids, I usually add a slice of buttered toast.