By Bernadette Kathryn, LMT, IHLC

downloadable PDF – Vegetable and Sausage Frittata


A delight at breakfast time, these mini vegetable and sausage frittatas are the ultimate, healthy grab-n-go morning snack or perfect for brunch with the addition of a salad.


With the goodness of zucchini, peppers and onions; all set off with the comforting flavor of Italian sausage in fluffy egg whites. These are the best way to get your day off and running.


This is such a great idea that will be equally wonderful with any filling you choose.  Another favorite of mine is spinach, artichoke and apple or mango chicken sausage!


I have also used asparagus, broccoli, mushroom, potatoes (not necessarily together) — you are limited only by your imagination and personal taste.


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, whatever suits your taste.  I like to roast or sauté my vegetables before adding to the eggs to enhance the flavor.


    • 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, 6 whole pastured eggs plus 2T organic ricotta 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 Spray 


  • When 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.