Chicken Sausage and Spinach Frittata
A golden, fluffy oven-baked frittata loaded with chicken sausage, spinach, and feta cheese that slices beautifully for meal prep.
PROTEIN 34g
CALORIES 330
P:E RATIO 10.3
TIME 35m
YIELD 6
P:E 10.3
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
10 large eggs 34G PROTEIN
3 pre-cooked chicken sausage links (about 255g), sliced 34G PROTEIN
2 cups (60g) fresh baby spinach HIGH FIBER
1/2 cup (75g) crumbled feta cheese DAIRY
1/2 cup (75g) sun-dried tomatoes, chopped PRODUCE
1/4 cup (25g) sliced green onions FLAVOR
1/4 cup (60ml) whole milk DAIRY
1 tablespoon olive oil FLAVOR
1/2 teaspoon Italian seasoning FLAVOR
1/4 teaspoon salt FLAVOR
1/4 teaspoon black pepper FLAVOR
MEAL PREP LOGISTICS
- Storage: Store sliced frittata in an airtight container in the fridge for up to 5 days.
- Batching: Make sure your skillet handle is oven-safe. If not, wrap it in several layers of aluminum foil.
- Reheat: Microwave individual slices for 45-60 seconds, or reheat in the oven at 325°F for 8-10 minutes.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 375°F (190°C).
02
HIGH HEAT SEAR
Heat olive oil in a 10-inch oven-safe skillet over medium heat. Add sliced chicken sausage and cook for 3-4 minutes until lightly browned.
03
HIGH HEAT SEAR
Add spinach and sun-dried tomatoes, cooking for 1-2 minutes until spinach is just wilted.
04
THE MACRO PREP
Whisk eggs with milk, Italian seasoning, salt, and pepper. Pour evenly over the sausage and vegetables.
05
STEP 5
Sprinkle feta cheese and green onions on top.
06
STEP 6
Transfer skillet to the oven and bake for 20-25 minutes until the center is set and the top is lightly golden.
07
STEP 7
Let cool for 5 minutes, then slice into 6 wedges.