Wild Eats & Treats!

Delicious Keto-Friendly Sausage and Cheese Frittata

If you’re on a ketogenic diet and crave something hearty and fulfilling for breakfast or brunch, this Keto Sausage and Cheese Frittata is an ideal choice. Packed with protein and healthy fats, it’s a tasty way to start your day with minimal carbs. Let’s delve into the simple ingredients and get cooking!

Ingredients:

• 6 large eggs
• 1/4 cup heavy cream
• 1 cup cooked breakfast sausage, crumbled (ensure it’s sugar-free for keto)
• 1 cup shredded cheddar cheese (or your favorite keto-friendly cheese)
• 1/4 cup chopped green onions
• 1 clove garlic, minced
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon salt (adjust to taste)
• 2 tablespoons unsalted butter
• Optional: 1/4 cup chopped bell peppers or spinach for added color and nutrition

Preparation Steps:

1. Prepare the Sausage:

2. If not already cooked, cook the breakfast sausage in a skillet over medium heat until fully browned. Drain any excess grease and set aside.

3. Egg Mixture:

4. In a medium bowl, crack the eggs and whisk them together with the heavy cream, salt, and pepper until fully combined and slightly frothy.

5. Cook the Filling:

6. In a large oven-safe skillet (preferably cast iron), melt the butter over medium heat. Once melted, add the minced garlic and sauté it for about a minute until fragrant, being careful not to burn it.

7. Add the cooked sausage and any optional vegetables you’re using, like bell peppers or spinach. Sauté for about 2-3 minutes until the vegetables are slightly soft.

8. Combine and Cook:

9. Evenly spread the sausage and vegetable mixture in the skillet. Pour the egg mixture over the top, making sure everything is evenly distributed. Gently stir once or twice to combine.

10. Sprinkle the shredded cheese and chopped green onions evenly over the top of the egg mixture.

11. Bake:

12. Preheat your oven’s broiler.

13. Place the skillet under the broiler and cook for about 5-7 minutes, or until the cheese is melted, bubbly, and the eggs are fully set. Keep a close eye on it to prevent burning.

14. Serve:

15. Once cooked, carefully remove the skillet from the oven. Let the frittata cool for a couple of minutes.
16. Slice into wedges and serve warm. This dish pairs wonderfully with a simple green salad for a low-carb, nutrient-dense meal.

Recipe Summary:

• Calories: Approximately 340 calories per serving (assuming 6 servings)
• Protein: Approx. 20g
• Total Preparation Time: 25 minutes

This Keto Sausage and Cheese Frittata is a simple yet flavorful dish, perfect for meal prepping or enjoying freshly baked. Its cheesy and savory goodness will keep you satisfied, making it a staple in your ketogenic meal plan. Enjoy this delicious frittata as part of a balanced keto diet and savor the rich flavors with each bite!