A frittata is the ultimate versatile dish, a perfect canvas for endless combinations of flavors. This Veggie and Chicken Sausage Frittata is a delightful way to start your day, refuel at lunch, or even serve as a light dinner. Packed with the richness of eggs, the savory notes of chicken sausage, and the vibrant colors of mixed vegetables, it’s an excellent choice for those seeking a balanced, protein-rich meal.

This frittata stands out because of its simplicity and adaptability. It’s timeless, appealing to busy professionals, health-conscious eaters, and families alike. With just a handful of ingredients, you can create a dish that feels hearty and sophisticated, without requiring hours in the kitchen. The combination of fluffy eggs, melty cheese, and well-seasoned vegetables creates a harmony of textures and flavors that you’ll want to savor again and again.

Full Recipe:

Ingredients

For the Frittata Base:

• Eggs: 6 medium-sized
• Milk or Cream: 4 tbsp (60 ml)
• Salt and Pepper: To taste
• Black Pepper: 1/2 tsp
• Salt: 1/2 tsp

For the Filling:

• Chicken Sausage: 2 tbsp, chopped (30g)
• Mixed Vegetables: 1.5 cups (225g) (Use your favorites, such as bell peppers, spinach, zucchini, mushrooms, or tomatoes.)
• Cheese: 1/2 cup, shredded (60g)

For Cooking:

• Butter: 1 tbsp (14g)

Preparation Steps

Step 1: Preparing Your Ingredients

1. Chop Vegetables: Wash and dice your chosen mixed vegetables into bite-sized pieces. If using leafy greens like spinach, chop them coarsely.
2. Slice Sausage: Cut the chicken sausage into small chunks for even distribution in the frittata.
3. Crack and Whisk Eggs: In a large mixing bowl, crack the eggs and whisk until the yolks and whites are fully combined. Add the milk (or cream), salt, and pepper, and whisk again until smooth.

Step 2: Cooking the Filling

1. Sauté Vegetables: Heat a non-stick, oven-safe skillet over medium heat and add the butter. Once melted, toss in the chopped vegetables and sauté for 3-5 minutes until they’re slightly softened but still vibrant.
2. Cook Sausage: Add the chicken sausage to the skillet and cook for another 2 minutes, stirring occasionally, until it’s lightly browned.

Step 3: Assembling the Frittata

1. Add Cheese to Egg Mixture: Stir the shredded cheese into the whisked eggs.
2. Combine in Skillet: Pour the egg mixture evenly over the vegetables and sausage in the skillet. Use a spatula to spread everything out evenly, ensuring all ingredients are coated in the eggs.

Step 4: Cooking the Frittata

1. Cook on the Stovetop: Reduce the heat to low and let the frittata cook on the stovetop for 5-7 minutes. The edges should begin to set, while the center remains slightly runny.
2. Transfer to Oven: Preheat your oven’s broiler to high. Place the skillet under the broiler and cook for 3-5 minutes, or until the top is puffed, golden, and fully set.

Step 5: Serve and Enjoy

1. Cool Slightly: Allow the frittata to cool for 5 minutes before slicing. This makes it easier to cut and enhances the flavors.
2. Slice and Serve: Cut into wedges and serve warm. Garnish with fresh herbs like parsley or chives, if desired.

Timing Breakdown

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Nutritional Information (Per Serving)

This recipe serves 4 people. Here’s the approximate nutritional breakdown per serving:

• Calories: 200 kcal
• Protein: 12 g
• Fat: 15 g
• Carbohydrates: 5 g
• Fiber: 1 g
• Sugar: 2 g

(Note: Nutritional values may vary based on the type of cheese, vegetables, and sausage used.)

Why This Frittata is Timeless

The Veggie and Chicken Sausage Frittata has stood the test of time because it embodies versatility, simplicity, and wholesome nutrition. Whether you’re hosting a brunch, looking for a quick lunch option, or seeking a make-ahead meal for busy weekdays, the frittata fits the bill.

• Adaptability: You can customize the filling to suit your preferences or use up whatever ingredients you have on hand. From seasonal vegetables to leftover meats, this dish is a great way to minimize food waste.
• Balance of Nutrition: Eggs are an excellent source of protein and healthy fats, while the vegetables provide fiber and vitamins. Adding chicken sausage and cheese elevates the flavor and adds extra protein, making this a balanced and satisfying meal.
• Perfect for Any Time of Day: While traditionally served as a breakfast or brunch dish, this frittata can easily double as a hearty lunch or light dinner. Pair it with a side salad or some crusty bread for a complete meal.

FAQs

1. Can I make this frittata without meat?

Absolutely! Simply omit the chicken sausage and add more vegetables or a plant-based protein, like tofu or beans, for a vegetarian version.

2. Can I use egg substitutes?

Yes, you can use liquid egg substitutes or a combination of egg whites for a lighter version. For a vegan alternative, use a chickpea flour batter instead of eggs.

3. What are the best vegetables for a frittata?

Any vegetables that cook well are great. Common choices include bell peppers, spinach, mushrooms, zucchini, cherry tomatoes, and onions.

4. How do I store leftovers?

Allow the frittata to cool completely, then store it in an airtight container in the refrigerator for up to 3 days.

5. Can I freeze the frittata?

Yes! Slice the frittata into portions, wrap each piece in plastic wrap, and place them in a freezer-safe bag. Reheat in the microwave or oven directly from frozen.

Tips for Making the Perfect Frittata

1. Don’t Overcook: Keep an eye on the stovetop and broiler cooking stages to avoid a dry, rubbery texture.
2. Pre-Cook Vegetables: Always sauté vegetables beforehand to release excess moisture and enhance their flavor.
3. Use an Oven-Safe Skillet: A non-stick or cast-iron skillet is ideal for cooking on the stovetop and transitioning to the broiler.
4. Experiment with Cheese: Swap the shredded cheese for feta, goat cheese, or a sharper cheddar to add new layers of flavor.
5. Garnish with Fresh Herbs: Adding parsley, chives, or basil on top just before serving brightens the dish.

Storage Tips

• Refrigeration: Keep leftover frittata slices in an airtight container in the fridge for up to 3 days. Reheat in a microwave or skillet before serving.
• Freezing: Wrap individual portions tightly in plastic wrap and freeze for up to 3 months. Let thaw in the fridge overnight before reheating.
• Reheating: Warm the frittata in a 350°F (175°C) oven for 10-12 minutes or until heated through.

Conclusion

The Veggie and Chicken Sausage Frittata is more than just a meal—it’s an experience. It combines wholesome ingredients in a way that is both comforting and energizing. Whether you’re savoring a slice with your morning coffee or serving it as the centerpiece of a weekend brunch, this dish promises satisfaction in every bite.