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
- Yield: 18 muffins or 12 squares 1x
Description
This Keto Sausage, Spinach & Feta Frittata is easy to make and eat – perfect for back to school!
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
- Category: Keto Breakfast Recipe
Nutrition
- Serving Size: 1 muffin
- Calories: 137
- Fat: 10g
- Carbohydrates: 1g net
- Protein: 8g
Can’t get enough delicious low carb recipes? Download all five of my e-cookbooks (over 150 delicious low carb recipes) for just $19.99 for a limited time!
Dbro says
Love this recipe. Tastes great and so easy. To make it even easier, I skip combining the sausage, spinach, and feta in a bowl and just spread these ingredients right into the pan. You get a nice distribution of each and dirty one less bowl.
Lauren says
Excellent recipe! I am slowly getting into keto, and so far these Week 1 recipes are fantastic. I am even getting the hubby on board too :) Thanks so much for your hard work putting this together!
Laura says
I made this recipe along with three others last week and my husband loves them all! Did not think he would like this because he is not a huge spinach fan, but I think I’ve convinced him with this that spinach is not an overwhelming taste. I also need the Adkins turbo Soup, pork tenderloin with five spice,and chicken souvlaki skewers. Thanks so much for these wonderful low -cal and low-carb recipes!
★★★★★
Mellissa Sevigny says
Any time these recipes pass the husband and family test I’m always so happy to hear it – thanks Laura!
Tammy says
This was really delicious! I was surprised because I thought the spinach might take over but I really loved it and it reheated so well in the mic.
★★★★★
Mellissa Sevigny says
Yay! So happy to hear it turned out well for you!
archk says
Hi,
I recently started following your recipes, and love them! :-)
I have 2 ques: I don’t need to pre-cook the sausage?
And, what can i use instead of almond milk??
Thanks :-)
Liz says
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).
★★★★★
Karen says
Could you sub bacon for sausage in this recipe??
Mellissa Sevigny says
Yes, I don’t see why not!
Leighellen Landskov says
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!
★★★★★
JoKing says
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.
Heather says
Can you please tell me of a brand of sausage that is sugar free? I have searched high and low.
Drew says
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.
Laura says
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/
Lea says
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.
★★★★★
Debbie Prichard says
You don’t cook the sausage first??
Gem Lapis says
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!
★★★★★
Michelle says
Great recipe, the family likes it hot and cold.
★★★★★
zoe says
Can anyone help please? Cups are not a very scientific measurement and so I have no idea how much cheese to add. Thanks in advance…
KetoKitty says
I would guess 2 ounces. A lot of cheeses are roughly 1/4 C per ounce.
cwhiteh says
I have an almond allergy in the house. All other nuts are fine though. can soy milk or cashew milk be substituted in the recipes that call for almond milk?
Mellissa Sevigny says
yes!
Sheila says
I made this today and it was awesome. I will be making this again.
Mon says
This is an AMAZING dish!! I didn’t have nutmeg so I substituted allspice and it was awesome! Great recipe. I’ll definitely be making this again!
★★★★★
Gigi says
Just wanted to let you know how happy I was to find someone like you willing to help people get healthy without asking for any payment. Today is Friday and Monday I will be starting keto along with intermittent fasting I will keep you posted because your recipes are very helpful along with the shopping list I am so grateful to you because believe it or not this is so hard for me to do and you have done it for me loving it ………..will definitely keep you posted on my success thank you so much Gigi
Melanie says
Thank you also wanted to say this cause everyone wants a payment for helping start this journey and not everyone can afford that. So again thank you!!
★★★★★
Susan P says
Several people asked, but I didn’t see a response, so I figured I would! I didn’t read the recipe thoroughly when making my shopping list and wrote down that I needed 10 oz of spinach (forgot to write down “frozen”). I actually didn’t realize I bought the wrong kind until the directions said to squeeze the remaining liquid from the spinach. Long story to say that fresh spinach, chopped up, works great in the casserole form of this recipe! It is delicious. Thank you for the recipe!
★★★★★
Pam Dondaneau says
I had this exact question so thank you for posting!!
Brooke says
So I have a question. In terms of mayonnaise, breakfast sausage, and bacon, do we need to be looking for items with no added sugar or sweeteners? Almost all breakfast sausage and bacon have sugar, normally maple syrup or brown sugar. I have done Whole30 and wanting to try a less restrictive diet and something I can maintain. I resorted to having to buy plain ground pork and add sausage herbs and seasonings to make my own because I had such a hard time finding breakfast sausage with no sugar(s). Any feedback is appreciated!!
Corina says
I was having the same problem with breakfast sausage, but I found ONE brand at my local grocery store that had no sugar in only one of its sausage products. It’s the Jones Dairy Farm Sausage Roll. Hope this helps!
https://www.jonesdairyfarm.com/products/breakfast-sausage/sausage-roll/roll
Mary says
Loved this. Just made casserole dish cut into squares and am delighted. Just wondering how do I go about freezing. Should I put in individual freezer bags or lunch boxes and how do I reheat after-or can I just defrost and eat cold or should I defrost overnight & oven bake etc?
Mellissa Sevigny says
Baggies work and I microwave it for 30 seconds before eating!
Vanessa says
This is a great menu plan, however was wonderingwhat is the easies way to go about substituting something in the meal for something else. For instance I don’t care for the sausage and spinach frittata,
Annie says
Just found your website, starting today. Made the frittata with broccoli and sharp cheddar- terrific, thanks
★★★★★
Jane Siviski says
Can fresh spinach be used in this recipe? I don’t see a response to this question raised earlier
Gigi says
Of course fresh spinach can be used it’s the same thing as Frozen
Maxine says
I am over the moon with this recipe YUUUUUMMMMY!!!!!
★★★★★
Melissa says
Do you think it would be okay to use fresh spinach, instead of frozen?
Holly says
That’s what I was wondering. I have a bag in the fridge.
Tosha Meadows says
First let me thank you for all of the wonderful information you’ve chosen to share with us!! I plan to attempt the keto diet soon. I do hope this is not a question that will bother you but I’d just like to know if I may substitute all of the sausage/pork contained in your menus with like beef link sausage. I do not eat pork. Secondly, is there a maximum time to stay on the keto diet?
Thanks,
Tosha Meadows
Mellissa Sevigny says
You can absolutely substitute beef for pork – or even turkey sausage if you like. There are countless people who maintain a keto diet for years at a time for optimal health. Each person is different, you’ll just have to see what works best for you!
lott says
I made half your recipe, in muffin form, and I made a mistake of using just 5 eggs instead of 6. But they still tasted great! Thanks for sharing low carb recipes. What you do is very helpful. :)
Mellissa Sevigny says
Thank you Lott!
J says
I just wanted to let any fellow low-carb vegetarians out there know that I tried this with Morningstar Farms’s Sausage Patties instead of real sausage and it was delicious! Even my Hungry Carnivore spouse loved them (I made them in a muffin tin). If your carb total allows, a thin slice of tomato, blotted, on top is delicious.
Judi Fikes says
For the muffin version..did you use a silicone pan or something? My regular muffin tin was very hard to get clean afterwards! I sprayed with Pam…finally let it soak all day and with Vrillo got it clean. Thanks for any ideas!
MaryAnne says
I put the silicone muffin cups in my pans, they peel right off.
Christy says
Hi, and Thank you, I was wondering how many squares you are cutting that 13×9 pan into?
Mellissa Sevigny says
12 squares, as stated in the recipe yield Christy. Enjoy!
Stephanie says
Hi I’m new to this and love this idea. Just wondering if you have any thoughts on an alternative cheese? I can’t do feta.
Thank you!
Mellissa Sevigny says
You can use cheddar or even parmesan to give it that salty tang that you’d get by using feta. Pretty much any cheese will work though – it just changes the flavor slightly. Enjoy!
susan says
hi, this looks great! we have nut allergies, would I just add more heavy cream when I eliminate the almond milk?
susan says
nevermind I just saw you answered it above by adding some water..sorry!!
Yvonne says
I have made this twice now and I love it. A batch in the fridge is great to be able to turn to at either breakfast, lunch or dinner.
Rae says
Hi. Ok, I must have not squeezed the frozen spinach enough bc my frittata, though delicious is a little too moist. Almost spongy…kind of, watery. Any thoughts how I can fix it? I’m wondering if I put it on 200 for a little bit maybe the water will evaporate? Any thoughts would be appreciated.
debra says
think I am adding mushrooms to mine tomorrow morning!
Mellissa Sevigny says
I love mushrooms, so I’m down with it! ;)
Melanie Martinez says
I’m in Arizona, there are no JONES products available here. The only sausage they sell online are $75 worth of links! Perhaps you can pull some strings and encourage them to widen their horizons and have their products available in more locations.
I’m still going to try the recipe… ugh, but I know all sausage has either sugar or corn syrup. I didn’t want to add any sugars to the keto! Maybe I’ll try to make homemade sausage.
Mellissa Sevigny says
Sorry Melanie, they don’t sell it where I live either so I’m thrilled that they send me product for the recipes. There are a few other brands that don’t use sugar, sometimes the smaller local brands – keep searching and hopefully you’ll find something you can use!
Linda says
AllRecipes.com has a spice combo under their “Turkey Breakfast Sausage” recipe. It makes turkey taste like pork sausage, if you use something besides ground breast (have to have a little fat in it). Good luck!
★★★★
Stephanie says
Hi! I’m trying to order the Jones sausage but I’m not having success with their website. Recipe looks great though- can’t wait to try it!
Mellissa Sevigny says
The Jones sausage is really great Stephanie, but if you can’t get it you can substitute another sausage as long as it’s got 1g carbs or less per serving!
Audrey says
Is it possible to make this without the almond milk and use more heavy cream (and some water) instead?
Mellissa Sevigny says
Yes Audrey – definitely. About 2 Tbsp of heavy whipping cream to 6 Tbsp of water should do it.
treasa says
I would love to see more beef recipes. :)
Kristen M says
I’m always excited about recipes that incorporate a bit of protein with veggies.
Deniece says
More bacon recipes please! I always have bacon to use.
Nicole says
I would like to see more egg dishes. Thanks
Nicole Reynolds says
I love love love the little muffin tin idea for this, better portion control
Nancy Peterson says
This one is a hit with us! It browned beautifully around the edges and looked as good as it tastes. Yummy! Thanks! Keep up the good work.
Martha says
mmmm I love fritata’s or quiches.
Leesa says
It would make a great addition to the pans I have. Love it.
Glenda says
I would love to win that pan!
mary ann says
Going to make these !
Mary Anna says
Something with sausage… and cheese… and perhaps an apple… or maybe apple sausage!
Kim Beaulieu says
I need to move. And eat this once I settle in to my new American digs. Right out of the pan I just won. *giggles*
Rosa says
Maybe a recipe for low carb stuffed mushrooms?
Heather Boerum says
This is a great recipe and giveaway. Can’t wait to make it and I surely hope I win. Thanks!!
Heather Boerum says
And as far as recipes go, I miss my Poppy’s S.O.S. (sausage gravy over biscuits). Maybe that request is too easy, but I’d be most grateful. Thanks!
Kevin says
How about some low carb DIY bacon, by DIY I mean brine, smoke, slice yourself. Seems most bacon recipes I’ve found have a butt load of sugar in the brine which increases the carbs in the meat…
Deanna says
Sounds so good. would love to have this cast iron skillet.. to cook HAM
Katie Jan says
I would love to see some additional appetizers using Jones Dairy Farm products :)
Lauren Bishop says
I love bacon and sweet items together. While I don’t eat much bacon due to a missing gallbladder, I have had low carb, gluten free pastries with bacon added and it was delicious.
Lauren says
This looks fantastic! Would make great party bites for the holidays!
Janet Riley says
I would love to see some recipes to use for Christmas morning with my family. I love, love cooking in cast iron!!
Jessica Johnson says
Great recipes! This one sounds DELICIOUS and I’m going to make it this week!
Sam says
I love sausage!
Tamara Hamilton says
Love your recipes. I also love cooking in cast iron. Thanks for sharing Melissa.
Dita MacDonald says
Melissa I love all your recipes and your blog. I love Jones Sausage and will be making the Frittata you posted today.
Kendra says
congrats Melissa what an awesome opportunity. This looks awesome and so easy can’t wait to try it
Cindi says
Omg! This looks awesome! Can’t wait to make it! Thank you for all the amazing recipes and all your hard work!
ra says
This look yum delish. Thanks for the opportunity.
Patti says
How about all three! YUM
Mellissa Sevigny says
I like your style Patti! ha ha! :)
Erin Laney says
I would love to see more lunch and dinner recipes using “traditional” breakfast meats, especially suasage.
Mellissa Sevigny says
Me too Erin, I’ll be working on that for sure!
Pam Gurganus says
I’d like to see some low carb pizza recipes!
Mellissa Sevigny says
Absolutely! I’ve got some great projects going featuring pizza coming up so stay tuned!
Margarita says
I am going to use some chicken apple sausage, I like a little sweetness in my savory, this recipe is very simple, love it!
Mellissa Sevigny says
I love to mix sweet and savory too Margarita – enjoy! :)
arlene lawson says
great idea – was just thinking how to change this for my daughter who doesn’t eat pork.
as for me, I’ll probably go the bacon route, as I don’t usually like the flavor of the herby stuff, altho I use many of the Jones products.
Karol says
Hi, I know this is an old post, but I wanted to answer this question for anyone who might see it and wonder the same thing. We don’t eat pork in our family either, so I make my own ground chicken sausage and it is delicious! I got the recipe from Kitchen Stewardship, http://www.kitchenstewardship.com/2012/10/03/how-to-make-homemade-sausage-seasoning/.
Brown 1lb of ground chicken and season with 1tsp fennel, 1 tsp Real Salt, 1/2 tsp black pepper, and 1/4 tsp cayenne. I always taste my meat after it’s fully cooked (and “spiced!”) and adjust, if necessary, according to my preference.
Christine Bailey says
I would love to see a anything with bacon!!
Mellissa Sevigny says
Yes to bacon IN ALL THE THINGS! ;)
CC Suggs says
This looks like a great opportunity! I love the idea of freezing them for later!
Mellissa Sevigny says
Thanks CC, I’m excited about it! And yes, it’s SO super convenient to freeze these for later! Hope you like them!
Debbie says
I don’t really know how to write a new so replying to your post. I just made these Sausage, Spinach & Feta Frittita and they are wonderful. OMG I love them so much. And it’s nice they freeze well to eat later since I’m the only person eating them. Thank you!
★★★★★