When it comes to keto cooking, one of the standout dishes you can prepare is a Sausage and Veggie Frittata. This dish is not only easy to make, but it’s also packed with flavor, nutrients, and can be enjoyed for breakfast, brunch, or even dinner. In this article, we’ll explore everything you need to know about creating this delectable frittata, along with some tips and tricks to make it your own. Let’s dive into the world of Maebells Keto Recipes!

What is a Frittata?

A frittata is an Italian dish that is essentially a crustless quiche. It’s made by mixing eggs with a variety of ingredients like vegetables, meats, and cheese. The beauty of a frittata lies in its versatility; you can customize it based on what you have on hand or your personal preferences. Unlike a quiche, which has a pastry crust, a frittata is lighter and lower in carbs, making it an excellent choice for those following a keto diet.

Why Choose a Frittata for Your Keto Diet?

Low in Carbs: With no crust, a frittata is significantly lower in carbs than traditional quiches.
Versatile Ingredients: You can use whatever vegetables, meats, and cheeses you have on hand, making it a great way to reduce food waste.
Make-Ahead Friendly: Frittatas store well in the refrigerator and can be reheated, making them perfect for meal prep.
Flavorful: The combination of eggs, meat, and veggies creates a satisfying and delicious dish.

Ingredients for Sausage and Veggie Frittata

maebells keto recipes

Here’s a breakdown of the ingredients you’ll need to create this scrumptious dish.

Ingredient	Quantity	Notes
Eggs	6	Large, beaten
Heavy Cream	1/2 cup	For richness (can substitute with half and half)
Italian Sausage	1 lb	Crumbled (or any sausage of choice)
Onion	1/2 cup, diced	Adds sweetness and flavor
Bell Peppers	1/2 cup each (red, green, orange)	Diced for color and crunch
Broccoli	1/2 cup, chopped	Adds nutrition and texture
Cheddar Cheese	1 cup, shredded	Optional, can substitute with your favorite cheese
Fresh Basil	2–3 leaves, chopped	For flavor (can use dried basil if fresh isn’t available)
Salt and Pepper	To taste	Essential for seasoning
Parmesan Cheese	Optional, for topping	For added flavor

Step-by-Step Instructions to Make Sausage and Veggie Frittata

1. Prepare Your Ingredients

Before you start cooking, gather all your ingredients and chop the vegetables. This will streamline the cooking process.

2. Cook the Sausage

Heat: Place a 12-inch cast iron skillet over medium heat.
Add Sausage: Crumble the Italian sausage into the pan and cook until browned.
Tip: Use a wooden spoon to break up the sausage as it cooks.

3. Add the Vegetables

Onions: Once the sausage is nearly cooked, add the diced onion.
Bell Peppers and Broccoli: After a couple of minutes, add the diced bell peppers and chopped broccoli.
Sauté: Cook until the vegetables soften, about 5–7 minutes.

4. Season the Mixture

Spices: While cooking, sprinkle in salt, pepper, and chopped basil. Stir to combine.

5. Beat the Eggs and Cream

Combine: In a bowl, whisk together the eggs and heavy cream until light and frothy.
Tip: For extra fluffiness, you can use a blender or an immersion blender.

6. Pour Egg Mixture Over Sausage and Veggies

Combine: Pour the beaten egg mixture over the cooked sausage and vegetables in the skillet.
Cook on Stove: Let it cook on the stove for about 5–10 minutes until the edges begin to set.

7. Add Cheese

Top with Cheese: Sprinkle shredded cheddar cheese (and mozzarella, if using) over the top.

8. Bake in the Oven

Transfer: Move the skillet to a preheated oven at 375°F (190°C).
Bake: Cook for 10–15 minutes, or until the eggs are fully set. You can check doneness by inserting a knife into the center; it should come out clean.

9. Cool and Serve

Cool: Let the frittata cool for 3–5 minutes before slicing.
Serve: If desired, sprinkle with Parmesan cheese before serving.

Nutrition Facts (Per Serving)

Here’s an estimated nutrition breakdown for a single slice of the frittata (based on 8 servings):

Nutrient	Amount
Calories	250
Protein	16g
Total Fat	20g
Saturated Fat	9g
Total Carbohydrates	5g
Dietary Fiber	1g
Sugars	2g

Note: Nutrition values may vary based on specific ingredient brands and quantities used.

Reviews

User Reviews

John D.: “This frittata was a game changer for my breakfast routine! I love that I can use whatever veggies I have left in the fridge.”
Sarah P.: “Easy to make and delicious! I made this for brunch with friends, and everyone loved it. Will definitely make it again!”
Tom L.: “I added some mushrooms and spinach, and it turned out amazing. Highly recommend!”

Community Tips and Praise

Tip from Emily: “If you’re in a hurry, you can prepare the sausage and veggie mix the night before and just bake it in the morning!”
Tip from Marcus: “Don’t skip the basil! It adds a fresh flavor that really elevates the dish.”
Praise from Linda: “My kids loved it! It’s a great way to sneak in veggies without them noticing.”

FAQ

Can I make this frittata ahead of time?

Yes! The frittata can be made in advance and stored in the refrigerator for up to 4 days. Just reheat in the microwave or oven when ready to serve.

What other ingredients can I add to the frittata?

You can customize your frittata with various ingredients, including:

Different meats like ham, bacon, or turkey.
A variety of vegetables such as zucchini, spinach, or asparagus.
Different cheeses like feta, mozzarella, or goat cheese.

Is this frittata gluten-free?

Yes, since it doesn’t contain any flour or crust, it is naturally gluten-free, making it perfect for those with gluten sensitivities.

Can I freeze leftover frittata?

Yes, you can freeze slices of frittata. Wrap them tightly in plastic wrap and store in an airtight container. When you’re ready to eat, thaw in the refrigerator and reheat in the oven or microwave.

Conclusion

The Sausage and Veggie Frittata is a delightful addition to the Maebells Keto Recipes collection. It’s an easy, customizable dish that can be enjoyed at any meal of the day. With a combination of protein-rich eggs, hearty sausage, colorful vegetables, and gooey cheese, this frittata is not only satisfying but also nutritious. Whether you’re meal prepping for the week or hosting a brunch, this frittata is sure to impress.