Frittata with Chicken Sausage, Spinach and Onions

If you’re looking for a quick and easy meal to throw together using whatever leftovers or vegetables you have on hand, the frittata is the way to go.

It’s like an omelet, but instead of placing fillings inside the eggs and folding them over, you cook everything in the pan together, then top with cheese at the end. In a way, it’s easier and more forgiving. You don’t have to worry about tearing the omelet as you’re folding it, etc.

So, in addition to eggs, you start with some basic ingredients, such as vegetables, meat and cheese. In this case I’m using Chicken Sausage with Sun Dried Tomatoes and Basil, fresh organic spinach, sliced Vidalia onion, and shredded parmesan cheese.

The first step is to melt some butter in a small skillet, then add the onions.

After about 5 minutes, when the onions are soft and slightly browned, add the diced sausage.

Then add the fresh spinach.

It only takes a couple of minutes for the spinach to wilt. Then you’re ready to add the beaten eggs, with a little salt and pepper.

It helps to tilt the pan slightly to get the eggs evenly distributed. At this point, cover the pan and lower the heat. It only takes about 7 minutes for them to set.

So once the eggs look pretty firm, you can add the cheese. Turn off the burner and cover the pan again to let the cheese melt. Alternatively, you can place the frittata under the broiler for a minute, just until the cheese browns.

Frittata with Chicken Sausage, Spinach and Onions

Servings:  1

  • 1 tablespoon organic butter
  • 1/2 cup sweet onions, thinly sliced
  • 1 link (from a 10-ounce package) nitrate-free chicken sausage (sun dried tomato and basil), diced
  • A handful of fresh spinach leaves (approximately 1 cup packed)
  • 2 eggs, organic and free range
  • 1/8 teaspoon each, sea salt and freshly ground black pepper
  • 1/4 cup shredded Parmesan cheese


Heat a small (8-inch) nonstick skillet over medium heat and add the butter.

Saute the onion for about 5 minutes, until soft and beginning to caramelize.

Add the sausage and spinach to the pan and cook until the spinach wilts.

Place the eggs in a small bowl along with salt and pepper and whisk to combine.  Pour the eggs into the pan, and tip to distribute them evenly.  Lower the burner to medium-low and cover the pan.

After about 7 minutes, the frittata should be almost set.  Sprinkle the cheese evenly over the top, turn off the heat and cover the pan for 5 more minutes.  Or, if you prefer, you can place the pan under the broiler for a minute to brown the cheese.

The frittata can be served hot or room temperature.

Variations:  Add different vegetables such as broccoli, mushrooms or bell peppers, different sausages such as Italian or Andouille, bacon, and/or different cheeses such as cheddar, pepper-jack or mozzarella.

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