This Keto Sausage, Spinach & Feta Frittata is super easy to throw together and reheats well all week long. It’s even delicious cold, making it perfect for back to school or for a quick low carb meal on the go between work and the gym!
This super easy Keto Sausage, Spinach & Feta Frittata is comforting to eat and simple to make. You’re basically throwing everything together and baking it until set. The subtle, herby flavor of the sausage pairs nicely with the salty feta and earthy spinach. You can bake this as a keto casserole to cut into slices for a crowd, or in muffin tins for a more portable breakfast or snack.
I made both styles this time, and threw the muffins in the freezer where they will keep for up to a month. Now I can just pop them out and nuke them for 30 seconds when I’m in a hurry and need something I can eat quickly.
Mr. Hungry and I both love this Keto Sausage, Spinach & Feta Frittata recipe and I hope that you will too!
Keto Sausage, Spinach & Feta Frittata
This Keto Sausage, Spinach & Feta Frittata is easy to make and eat – perfect for back to school!
- Yield: 18 muffins or 12 squares 1x
- Category: Keto Breakfast Recipe
Ingredients
- 12 oz. raw breakfast sausage
- 10 oz pkg of frozen chopped spinach, thawed and drained
- 1/2 cup crumbled feta cheese
- 12 eggs
- 1/2 cup heavy cream
- 1/2 cup unsweetened plain almond milk
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp ground nutmeg
Instructions
- Break up the raw sausage into small pieces and place it in a medium bowl.
- Squeeze any remaining liquid out of the spinach, and break it up into the same bowl as the sausage.
- Sprinkle the feta cheese over the mixture and toss lightly until combined.
- Lightly spread the mixture onto the bottom of a greased 13×9 casserole dish or 18 greased muffin cups.
- Meanwhile, in a large bowl beat the eggs, cream, almond milk, salt, pepper, and nutmeg together until fully combined.
- Gently pour into the pan or muffin cups until about 3/4 the way full.
- Bake at 375 degrees (F) for 50 minutes (for the casserole) or (30 minutes) for the muffin cups – or until fully set.
- Serve warm or at room temperature.
Notes
Approximate nutrition information per serving:
Per muffin: 137 calories, 10g fat, 1g net carbs, 8g protein
Per square: 206 calories, 16g fat, 1.4g net carbs, 12g protein
Nutrition
- Serving Size: 1 muffin
- Calories: 137
- Fat: 10g
- Carbohydrates: 1g net
- Protein: 8g
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Delicious. Used fresh chopped spinach. Precooked the sausage. Added hot pepper flakes and Italian seasonings. Substituted 1/2 cup water for the almond milk. Baked in a 9 x 13 pan. Started checking for doneness at 30 minutes. Ended up with a total cooking time of 40 minutes (instead of 50).
★★★★★
Could you sub bacon for sausage in this recipe??
Yes, I don’t see why not!
This recipe is EASY and DELICIOUS. Made in the casserole, you get 12 perfect breakfast sized servings. I made it on a Sunday and the family and I ate it all week long. They liked it warm or cold. Even my sons liked it! I liked how UN-fussy this recipe was – you literally toss everything in the casserole, pop it in the oven, and forget it until it’s done.
This is a wonderful breakfast when you want eggs!
★★★★★
I make something similar but never thought of including sausage. I love egg, feta & spinach together. Sometimes I also substitute the feta for goat cheese.
Can you please tell me of a brand of sausage that is sugar free? I have searched high and low.
Hi Heather,
It’s REALLY difficult to find any that have zero sugars. My stores don’t carry any anywhere here. It seems most are going to have 1g or the mysterious <1g that I've found. I've had plenty of success with food items like those, as long as you look through the ingredients and see that there are no *added sugars. Another thing you can look for is the notice at the bottom of the nutrition label that says "Not a significant source of calories from x,y,z" – if sugar is mentioned there, you're good.
I only had ground pork so I made my own breakfast sausage using this recipe and it was great! Just leave out the sugar. Heres the link: https://laurenslatest.com/easy-homemade-breakfast-sausage/
This is a delicious easy recipe that even tastes great quickly reheated throughout the week. The feta is a very subtle flavor with the sausage and spinach playing a starring role. My family said they’d eat this even if not eating Keto.
★★★★★
You don’t cook the sausage first??
I just made this last night and have added to my menu rotation. It is great for a quick meal on days your running late. Love the flavor. My husband even likes it!
★★★★★