Sausage, Onion and Pepper Frittata

Posted on by tatianakaraman

It’s like bulk cooking an omelette! Inspired by Garry Funk’s recipe
Ingredients (for 8 portions):

  • 4 eggs
  • 250g Egg Creations Cheese and Chives (or 250 g egg whites with some chives and extra spices)
  • 50 g shredded cheese of choice (I used Tex Mex Light by Cracker Barrel)
  • 4 cooked sausages (I used Lilydale maple flavour turkey sausage)
  • 1 green bell pepper
  • 1/2 yellow onion
  • 15 grams shredded parmesan (topping)
  • 1 roma tomato (~ 70 g)
  • seasonings: garlic powder, cayenne pepper, onion powder, salt and pepper
  • cooking spray
Instructions:

  1. Coat casserole dish with cooking spray, and warm up oven to 350F.
  2. Sauté thinly cut onions and bell peppers over medium high heat, then turn the heat down to medium low and cook for another 5-10 minutes with suggested seasonings to taste.
  3. While vegetables are sautéing, mix eggs, egg whites and the 50 g shredded cheese and pour into the casserole dish.
  4. Place casserole dish in oven until onions are nice and translucent and peppers are getting soft.
  5. Take casserole dish out – the egg mixture should only just start cooking around the edges – and add the vegetables and cut up cooked sausages into the casserole dish. Mix well.
  6. Cook for about 15-30 minutes. Cooking time can really vary based on your oven. When gently shaking the dish does not wiggle the middle of the frittata, and the top seems fairly firm, take out of the oven and top with thinly cut tomato slices and parmesan cheese (adding tomato beforehand might slow down your cooking time)
  7. Cook until parmesan is melted.
  8. Cut up into 8 pieces and serve!
frittata_casserole
      
  • Cutting suggestions: Cut out some of the cheese, replace sausage by turkey or chicken breast or find leaner sausages, replace all eggs with egg whites
  • Bulking suggestions: Use more eggs instead of egg whites, add more cheese to your portion (especially on top), use more sausages or less lean sausage meat, add some other meats like chicken or beef

* I have shared this recipe on Calorie Counter for your use. The nutritional values might be different than what is displayed above, and that means I have made this meal again with slightly different weights/proportions. You should be able to modify it based on your own weights *

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