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🥓 Low-Carb Sausage & Spinach Frittata

This Low-Carb Sausage & Spinach Frittata is a protein-packed, keto-friendly breakfast that’s fluffy, flavorful, and perfect for meal prep. Made with savory sausage, tender spinach, and creamy cheese, this easy oven-baked frittata is naturally low in carbs and high in healthy fats — ideal for busy mornings or weekend brunch.

Whether you’re following a strict keto diet or simply cutting carbs, this recipe delivers big flavor with minimal effort.

⭐ Why You’ll Love This Recipe

Keto & low-carb (under 4g net carbs per serving)
High in protein and healthy fats
One-pan, easy cleanup
Perfect for meal prep
Naturally gluten-free

🛒 Ingredients (Serves 6)

1 lb (450g) ground breakfast sausage (sugar-free)
8 large eggs
½ cup heavy cream
1 cup shredded mozzarella cheese
½ cup shredded cheddar cheese
2 cups fresh spinach (roughly chopped)
¼ cup diced onion
1 clove garlic (minced)
½ tsp sea salt
½ tsp black pepper
½ tsp smoked paprika (optional)
1 tbsp olive oil or butter (for sautéing)

👩‍🍳 Instructions

1️⃣ Preheat & Prep

Preheat your oven to 375°F (190°C). Lightly grease a 9-inch oven-safe skillet or baking dish with butter or oil.

2️⃣ Cook the Sausage

Heat olive oil in a skillet over medium heat. Add the ground sausage and cook until browned and fully cooked, breaking it apart with a spatula (about 6–8 minutes).

Add diced onion and cook until softened (2–3 minutes). Stir in garlic and cook for 30 seconds until fragrant.

3️⃣ Add the Spinach

Stir in the chopped spinach and cook until wilted, about 1–2 minutes. Remove from heat.

4️⃣ Whisk the Egg Mixture

In a large bowl, whisk together:

Eggs
Heavy cream
Salt
Pepper
Smoked paprika

Whisk until fully combined and slightly frothy.

5️⃣ Assemble the Frittata

Spread the sausage mixture evenly in the skillet. Sprinkle mozzarella and cheddar over the top.

Pour the egg mixture evenly over everything. Gently shake the pan to distribute.

6️⃣ Bake

Place the skillet in the oven and bake for 20–25 minutes, or until the center is set and the top is lightly golden.

To test doneness, insert a knife in the center — it should come out clean.

7️⃣ Rest & Serve

Let the frittata cool for 5 minutes before slicing. Garnish with fresh herbs if desired.

Serve warm or at room temperature.

🥑 Keto Tips & Variations

Make it dairy-free:
Replace heavy cream with full-fat coconut cream and skip cheese or use dairy-free alternatives.

Add more veggies:
Mushrooms, bell peppers, zucchini, or broccoli work beautifully.

Make it spicy:
Add red pepper flakes or use spicy Italian sausage.

Crustless quiche version:
Pour mixture into a greased pie dish for a more classic presentation.

🍽 Meal Prep & Storage

Store in an airtight container in the fridge for up to 4 days.
Freeze individual slices for up to 2 months.
Reheat in microwave for 30–60 seconds or warm in oven at 300°F.

📊 Nutrition (Per Serving – Approximate)

Calories: 320
Fat: 27g
Protein: 18g
Total Carbs: 3g
Fiber: 1g
Net Carbs: 2g

💡 Serving Ideas

Pair with avocado slices
Serve alongside a simple green salad
Top with sour cream or hot sauce
Add a side of keto toast