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
Print Recipe
Pin RecipeDescription
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
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Leighellen Landskov says
April 7, 2019 at 7:39 pmThis 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
March 20, 2019 at 10:26 amI 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
March 17, 2019 at 10:33 pmCan you please tell me of a brand of sausage that is sugar free? I have searched high and low.
Drew says
May 8, 2019 at 2:00 pmHi 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.
Lea says
February 19, 2019 at 12:46 pmThis 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
January 31, 2019 at 8:37 amYou don’t cook the sausage first??
Gem Lapis says
December 5, 2018 at 1:45 pmI 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
November 4, 2018 at 1:57 amGreat recipe, the family likes it hot and cold.
★★★★★
zoe says
July 17, 2018 at 1:02 pmCan 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
November 6, 2018 at 5:35 amI would guess 2 ounces. A lot of cheeses are roughly 1/4 C per ounce.
cwhiteh says
July 6, 2018 at 12:25 pmI 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
July 6, 2018 at 2:45 pmyes!
Sheila says
May 16, 2018 at 12:57 amI made this today and it was awesome. I will be making this again.
Mon says
May 12, 2018 at 7:18 pmThis 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
February 2, 2018 at 11:52 amJust 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
Susan P says
January 29, 2018 at 9:45 pmSeveral 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
January 20, 2019 at 4:30 pmI had this exact question so thank you for posting!!
Brooke says
November 24, 2017 at 12:37 pmSo 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
December 17, 2017 at 9:54 amI 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
November 9, 2016 at 4:49 pmLoved 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
November 11, 2016 at 8:56 amBaggies work and I microwave it for 30 seconds before eating!
Vanessa says
September 19, 2016 at 2:40 pmThis 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
September 18, 2016 at 11:14 amJust found your website, starting today. Made the frittata with broccoli and sharp cheddar- terrific, thanks
★★★★★
Jane Siviski says
February 5, 2016 at 1:02 pmCan fresh spinach be used in this recipe? I don’t see a response to this question raised earlier
Gigi says
February 2, 2018 at 11:46 amOf course fresh spinach can be used it’s the same thing as Frozen
Maxine says
December 20, 2015 at 3:03 pmI am over the moon with this recipe YUUUUUMMMMY!!!!!
★★★★★
Melissa says
September 3, 2015 at 3:47 pmDo you think it would be okay to use fresh spinach, instead of frozen?
Holly says
May 17, 2017 at 6:29 amThat’s what I was wondering. I have a bag in the fridge.
Tosha Meadows says
August 25, 2015 at 3:19 pmFirst 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
August 25, 2015 at 5:35 pmYou 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
April 11, 2015 at 2:06 pmI 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
April 15, 2015 at 8:37 amThank you Lott!
J says
February 7, 2015 at 4:30 pmI 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
January 27, 2015 at 10:34 pmFor 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
January 27, 2018 at 9:27 pmI put the silicone muffin cups in my pans, they peel right off.
Christy says
January 6, 2015 at 8:20 amHi, and Thank you, I was wondering how many squares you are cutting that 13×9 pan into?
Mellissa Sevigny says
January 6, 2015 at 4:57 pm12 squares, as stated in the recipe yield Christy. Enjoy!
Stephanie says
December 22, 2014 at 3:44 pmHi 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
December 23, 2014 at 11:36 amYou 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
July 16, 2014 at 12:57 pmhi, this looks great! we have nut allergies, would I just add more heavy cream when I eliminate the almond milk?
susan says
July 16, 2014 at 12:59 pmnevermind I just saw you answered it above by adding some water..sorry!!
Yvonne says
May 23, 2014 at 12:16 pmI 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
March 10, 2014 at 11:00 amHi. 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
January 18, 2014 at 10:28 pmthink I am adding mushrooms to mine tomorrow morning!
Mellissa Sevigny says
January 19, 2014 at 8:45 pmI love mushrooms, so I’m down with it! ;)
Melanie Martinez says
January 15, 2014 at 9:21 amI’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
January 19, 2014 at 8:12 pmSorry 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
December 20, 2017 at 12:02 pmAllRecipes.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
January 11, 2014 at 7:00 amHi! 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
January 12, 2014 at 12:02 pmThe 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
January 10, 2014 at 3:35 pmIs it possible to make this without the almond milk and use more heavy cream (and some water) instead?
Mellissa Sevigny says
January 10, 2014 at 3:38 pmYes Audrey – definitely. About 2 Tbsp of heavy whipping cream to 6 Tbsp of water should do it.
treasa says
November 20, 2013 at 5:23 amI would love to see more beef recipes. :)
Kristen M says
November 19, 2013 at 11:07 pmI’m always excited about recipes that incorporate a bit of protein with veggies.
Deniece says
November 19, 2013 at 2:33 pmMore bacon recipes please! I always have bacon to use.
Nicole says
November 19, 2013 at 10:15 amI would like to see more egg dishes. Thanks
Nicole Reynolds says
November 19, 2013 at 9:57 amI love love love the little muffin tin idea for this, better portion control
Nancy Peterson says
November 16, 2013 at 5:02 pmThis 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
November 13, 2013 at 7:39 pmmmmm I love fritata’s or quiches.
Leesa says
November 13, 2013 at 2:16 pmIt would make a great addition to the pans I have. Love it.
Glenda says
November 12, 2013 at 10:13 pmI would love to win that pan!
mary ann says
November 12, 2013 at 10:06 amGoing to make these !
Mary Anna says
November 12, 2013 at 9:07 amSomething with sausage… and cheese… and perhaps an apple… or maybe apple sausage!
Kim Beaulieu says
November 11, 2013 at 5:25 pmI 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
November 11, 2013 at 12:11 pmMaybe a recipe for low carb stuffed mushrooms?
Heather Boerum says
November 11, 2013 at 11:55 amThis is a great recipe and giveaway. Can’t wait to make it and I surely hope I win. Thanks!!
Heather Boerum says
November 11, 2013 at 11:59 amAnd 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
November 11, 2013 at 9:46 amHow 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
November 11, 2013 at 9:41 amSounds so good. would love to have this cast iron skillet.. to cook HAM
Katie Jan says
November 11, 2013 at 9:32 amI would love to see some additional appetizers using Jones Dairy Farm products :)
Lauren Bishop says
November 11, 2013 at 9:22 amI 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
November 11, 2013 at 9:21 amThis looks fantastic! Would make great party bites for the holidays!
Janet Riley says
November 11, 2013 at 9:11 amI would love to see some recipes to use for Christmas morning with my family. I love, love cooking in cast iron!!
Jessica Johnson says
November 11, 2013 at 9:10 amGreat recipes! This one sounds DELICIOUS and I’m going to make it this week!
Sam says
November 11, 2013 at 8:57 amI love sausage!
Tamara Hamilton says
November 9, 2013 at 1:54 amLove your recipes. I also love cooking in cast iron. Thanks for sharing Melissa.
Dita MacDonald says
November 8, 2013 at 2:40 pmMelissa I love all your recipes and your blog. I love Jones Sausage and will be making the Frittata you posted today.
Kendra says
November 8, 2013 at 7:02 amcongrats Melissa what an awesome opportunity. This looks awesome and so easy can’t wait to try it
Cindi says
November 7, 2013 at 5:16 pmOmg! This looks awesome! Can’t wait to make it! Thank you for all the amazing recipes and all your hard work!
ra says
November 7, 2013 at 2:00 pmThis look yum delish. Thanks for the opportunity.
Patti says
November 7, 2013 at 12:12 pmHow about all three! YUM
Mellissa Sevigny says
November 7, 2013 at 1:10 pmI like your style Patti! ha ha! :)
Erin Laney says
November 7, 2013 at 10:48 amI would love to see more lunch and dinner recipes using “traditional” breakfast meats, especially suasage.
Mellissa Sevigny says
November 7, 2013 at 1:09 pmMe too Erin, I’ll be working on that for sure!
Pam Gurganus says
November 7, 2013 at 10:10 amI’d like to see some low carb pizza recipes!
Mellissa Sevigny says
November 7, 2013 at 1:10 pmAbsolutely! I’ve got some great projects going featuring pizza coming up so stay tuned!
Margarita says
November 7, 2013 at 9:50 amI 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
November 7, 2013 at 1:11 pmI love to mix sweet and savory too Margarita – enjoy! :)
arlene lawson says
November 8, 2013 at 3:24 pmgreat 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
October 25, 2015 at 5:35 pmHi, 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
November 7, 2013 at 9:49 amI would love to see a anything with bacon!!
Mellissa Sevigny says
November 7, 2013 at 1:11 pmYes to bacon IN ALL THE THINGS! ;)
CC Suggs says
November 7, 2013 at 7:58 amThis looks like a great opportunity! I love the idea of freezing them for later!
Mellissa Sevigny says
November 7, 2013 at 1:12 pmThanks CC, I’m excited about it! And yes, it’s SO super convenient to freeze these for later! Hope you like them!
Debbie says
January 7, 2017 at 11:33 amI 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!
★★★★★