SAUSAGE AND ZUCCHINI FRITTATA
A quick one-pan breakfast or brunch dish that’s perfect for meal prep
KEY INFO:
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6
Difficulty: Easy-Moderate
Dietary: Gluten-free, Low-carb, Keto-friendly
EQUIPMENT NEEDED:
- 10-12 inch oven-safe skillet (cast iron preferred)
- Large mixing bowl
- Whisk
- Measuring cups and spoons
- Alternative: Any oven-safe non-stick pan will work
INGREDIENTS:
- 8 large eggs
- 1/2 pound Italian sausage (225g), casings removed
- 2 medium zucchini (about 400g), sliced into half-moons
- 1 medium onion, diced
- 1 cup shredded cheddar cheese (100g)
- 1/4 cup whole milk or heavy cream (60ml)
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: 1 teaspoon Italian herbs
METHOD:
- Preheat oven to 375°F (190°C)
- Heat skillet over medium heat and cook sausage until browned (about 5 minutes), breaking it into crumbles
- Remove sausage, leaving 1 tablespoon fat in pan
- Add zucchini and onion to pan, cook until softened (3-5 minutes)
- Whisk eggs, milk, salt, pepper, and herbs in large bowl
- Return sausage to pan, distribute evenly
- Pour egg mixture over sausage and vegetables
- Cook on stovetop until edges begin to set (3-4 minutes)
- Transfer to oven and bake until center is set (15-20 minutes)
CRUCIAL TIPS:
- Don’t overcrowd the pan with vegetables
- Eggs should be room temperature for even cooking
- Center should be just set, not rubbery
- Let rest 5 minutes before cutting
STORAGE:
- Refrigerate up to 4 days
- Freeze individual portions up to 2 months
- Reheat in microwave or oven until just warm
VARIATIONS:
- Swap sausage for bacon or chorizo
- Use any cheese combination
- Add bell peppers or mushrooms
- Make dairy-free by omitting cheese and milk
Common mistakes:
- Overcooking (leads to dry, rubbery eggs)
- Under-seasoning
- Using too many wet vegetables
- Not pre-cooking vegetables enough
This versatile frittata works brilliantly for meal prep and can be enjoyed hot or cold. The key to success is properly cooking the vegetables before adding eggs and not overcooking the final dish.
