By Bernadette Kathryn, LMT, IHLC


Downloadable PDF – Vegetable and Sausage Frittata



It’s a simple project:

Preheat your oven, I like 325° for this recipe, you may have to experiment with this depending on your oven.



Prepare your vegetables and chop your sausage, if using.  I added a 12 oz package of Chicken Sausage and Canadian Bacon works really well too and has a very low fat content. Whatever vegetables suits your taste are perfectly fine. I like to roast or sauté my vegetables before adding to the eggs to enhance the flavor. It also helps to remove some of the water from the vegetables so that they don’t make the frittata soggy. This time I used broccoli that I blanched (quick dip into salted boiling water to set the bright green color and partially cook). I only used the broccoli tops for this recipe and saved the stems for the Ginger Chicken.



Prepare your eggs and cheese.  I like to use Organic Egg Whites and add a few whole eggs to lower the fat and cholesterol while keeping the feel of the frittata authentic. I use 2 containers of egg-whites, 4 whole pastured eggs plus 2T organic cheddar cheese.




Prepare your pan: I recommend a non-stick spray to ensure that you are able to remove these little gems without a hassle.  I use coconut oil spray and then divide the sausage and vegetable equally between all of the muffin cups; it usually works out to about 1/4 cup of filling per frittata. This makes for a hearty frittata.Organic Coconut Oil SprayWhen you have it all together, put the pans in the oven for 20-25 minutes. I like mine gently cooked, not too brown — you can obviously adjust this to your own taste.



I make 2 dozen at a time, they keep in the refrigerator for at least a week which makes getting ready for my day much easier in the morning. It is such a blessing to have these little frittatas available when I am in a rush to get out the front door at 6:00 AM and they satisfy my morning hunger for hours.