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
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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!!
Diadra Hinton says
I agree Melanie, everyone is about the money. I follow this on Pinterest all of the time and all of these recipes are amazing.
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,