• Skip to main content
  • Skip to primary sidebar
Prepare + Nourish logo
menu icon
go to homepage
  • Home
  • Recipes
  • About Me
  • Privacy Policy
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Home
    • Recipes
    • About Me
    • Privacy Policy
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Breakfast » Healthy Keto Sausage and Vegetable Frittata Recipe (Paleo, Whole30)

    Healthy Keto Sausage and Vegetable Frittata Recipe (Paleo, Whole30)

    Sep 11, 2019 · 4 Comments

    Jump to Recipe Print Recipe

    Caramelized onions and mushrooms, broccoli, and flavorful sausage are enveloped in velvety egg mixture for a Healthy Keto Sausage and Vegetable Frittata. This easy keto and paleo breakfast dish is done in one pan. 

    Easy broccoli and sausage frittata in cast iron pan.

    Healthy Keto Sausage and Vegetable Frittata Recipe

    This Healthy Keto Sausage and Vegetable Frittata is suitable for anyone following a healthy lifestyle. It's full of veggies for nutrients, plenty protein to keep you full and healthy fats to help keep it all balanced.

    The vegetables at play are onions, mushrooms and broccoli but read on for other veggie substitutions.

    The protein used is, of course, the eggs (be sure they come from pastured chickens!) and good quality sausage. I love ButcherBox monthly meal delivery because they take great care to source only the best proteins. 

    Be sure to add some Italian sausage to your delivery at ButcherBox and get $20 OFF and FREE bacon! 

    I love adding cheese to casseroles and egg dishes but feel free to omit it if you're on Paleo or Whole30. It will not alter the taste or texture at all. Also, be sure to use your favorite dairy-free milk (coconut or almond) to whisk in with the eggs.

    However, if you're good with dairy, feel free to follow the recipe as listed below. 

    Sausage Frittata with broccoli and mushrooms on a white plate garnished with fresh herbs.

    Easy Breakfast Casserole

    Do you love one-pan meals? Even though "casseroles" are typically baked in a casserole dish, often requiring the use of several bowls and pans, this easy breakfast casserole is done all in ONE.

    One-pan meals are my favorite to make (read: easy!)  and serve and even easier to clean up since it's all in one pan.

    But in order to make this easy breakfast casserole all in one pan - you actually need a pan that can go on the stovetop and in the oven. The perfect choice for that method of cooking is undoubtedly cast iron skillet. I used my 9" well-seasoned and well-loved cast iron and it served 4 comfortably. 

    A slice of egg and sausage frittata on a white plate with cast iron pan in the background.

    How to Make Easy Frittata in One Pan

    The key is to saute everything in the same pan without removing the previous food. The easiest way to do that is to saute the onions first since they take the longest and need as little moisture as possible to soften and brown.

    Scoop the sauteed onions to the outer sides of the pan, creating space for the mushrooms. Add sliced mushrooms and continue to cook over medium-high heat, stirring the mushrooms without disturbing the onions on the side too much.

    Sauteed onions with mushrooms on a cast iron skillet.

    Once the mushrooms have cooked down, combine them with the onions and scoop them to the outer sides of the pan to create room for the sausage. Cook the sausage in the center of the pan, without disturbing the onions and mushrooms too much. It may get a little cramped in there, but it's still doable.

    Mushrooms and onions sauteed and sausage in center of cast iron skillet.

    Once the sausage is cooked through, combine it with the mushrooms and onions and spread evenly across the entire pan. 

    In a medium bowl, whisk eggs, milk and seasonings together. Add your favorite hard cheese. I used swiss cheese that I had in slices and diced it up into small pieces. You may use grated cheddar or even completely omit the cheese if so desired.

    Add broccoli florets - be sure to remove the stalk and cut them down to ½" pieces or smaller.

    Egg and milk omelette mixture for frittata recipe with cheese in front. Broccoli added to egg mixture.

    Pour this mixture over the sausage and mushrooms and gently spread all the cheese and broccoli evenly. Transfer to oven to bake for 30 minutes. You can garnish this sausage and vegetable frittata with fresh herbs such as parsley and green onions. Top with sour cream or salsa or enjoy as is. 

    Sausage and Broccoli frittata and omelette mixture in cast iron pan ready to go in the oven.

    Vegetable Frittata

    The beauty about this breakfast frittata recipe is that the vegetables can be varied based on what is currently in season. Just be mindful about using vegetables that are rich in moisture such as mushrooms.

    Mushrooms should be cooked prior to adding them to the frittata. That's why I love sauteing them after softening onions. Not only does it reduce a lot of moisture that would otherwise end up in the frittata, but it most importantly releases a lot of flavor. 

    Some other vegetable ideas to add to this easy vegetable frittata:

    • bell peppers
    • asparagus
    • cauliflower
    • spinach
    • kale
    • green beans
    • zucchini
    • sweet potatoes
    • slices of tomatoes on top
    • fresh herbs such as parsley, basil, green onions, dill, etc..

    As you can see, the options are limitless what vegetables to add to a frittata.

    The only thing I would note is that some veggies such as zucchini (as do mushrooms!) have high water content. For that reason, I would season the zucchini with salt first, let it sit, then drain the excess liquid as much as possible. Tomatoes are best to be used as garnish only just on the top of the frittata.

    Slice of broccoli frittata on small plate with cast iron pan in the background.

    This sausage and egg casserole is great for rush mornings. Simply mix everything the night ahead and set in the refrigerator. When it's time to bake, just pull it out 30 minutes prior to give time to come to room temperature. Easy breakfast!

    Easy broccoli and sausage frittata in cast iron pan.

    Healthy Keto Sausage and Vegetable Frittata (Paleo, Whole30)

    Anya @ Prepare & Nourish
    Caramelized onions and mushrooms, broccoli, and flavorful sausage are enveloped in velvety egg mixture for a healthy Sausage and Vegetable Frittata. This easy keto and paleo breakfast dish is done in one pan.
    4.50 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 12 mins
    Cook Time 30 mins
    Total Time 42 mins
    Course Breakfast
    Cuisine American
    Servings 6 servings
    Calories 357 kcal

    Ingredients
      

    • 2 tablespoons avocado oil
    • 1 cup yellow onion diced
    • 3 cups white mushrooms sliced
    • ½ pound Italian sausage
    • 6 eggs
    • 1 cup milk of choice (cow's, almond, coconut, etc)
    • 1 teaspoon garlic powder
    • ½ teaspoon sea salt (more as needed)
    • ½ teaspoon paprika
    • 1 cup hard cheese (swiss, cheddar, etc.)
    • 1 cup broccoli florets

    Instructions
     

    • Preheat oven to 375 degrees Fahrenheit.
    • Heat avocado oil or other healthy fat in a 9" cast iron skillet over medium-high heat. Add diced onions and sautee until translucent and slightly golden.
    • Move onions towards the outer side of the pan and add mushrooms to the center. Cook the mushrooms for about 4 minutes, gently stirring them to not disturb the onions on the side.
    • Combine mushrooms and onions together and scoop them to the outer side of the pan to make room for sausage in the center. Add sausage and cook for approximately 6 minutes, breaking up the meat and gently stirring to not disturb the onions and mushrooms on the side.
    • Combine sausage along with mushrooms and onions and spread evenly across the pan. Take off heat and set aside.
    • In a medium-sized bowl, whisk eggs and milk together for approximately 2 minutes. Add seasonings.
    • Add cheese and broccoli florets. Mix to combine. Pour over the sausage and gently spread the cheese and broccoli evenly across the pan.
    • Bake for 30 minutes. Remove from oven and allow to settle for about 5 minutes before serving.
    • Top with sour cream or salsa. Garnish with fresh herbs such as parsley, green onion, and dill.

    Notes

    • Depending on the salt content of the sausage and cheese used, start with ½ teaspoon of salt but be ready to increase as needed.
    | Nutrition Information Disclaimer |
     

    Nutrition

    Calories: 357kcal | Carbohydrates: 9g | Protein: 19g | Fat: 27g | Saturated Fat: 10g | Cholesterol: 213mg | Sodium: 594mg | Potassium: 469mg | Fiber: 1g | Sugar: 5g | Vitamin A: 629IU | Vitamin C: 17mg | Calcium: 233mg | Iron: 2mg
    Nutrition Information
    The information shown is an estimate provided for your convenience by an online calculator. It should not be considered as a substitute for a professional nutritionist's advice. See our complete Nutritional Information Disclaimer.
    Keyword Dairy-free, GAPS, kid friendly,, low-carb, Nut-free, one-pot/pan, paleo, primal, quick & easy,, Whole 30
    ©Prepare and Nourish • Content and photographs are copyright protected. Sharing of this recipe is encouraged and appreciated but please do NOT screenshot or copy/paste complete recipes to websites or social media.
    DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Mention @prepareandnourish and be sure to tag #prepareandnourish!

    If you liked the recipe above, please consider rating the recipe and leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest.

    More Breakfast Dishes:

    Sheet Pan Breakfast with Kale, Bacon and Hash Browns (Whole30, Paleo, Primal)
    Low Carb Breakfast Kale Egg Cups (Keto, Paleo, Whole30)
    Soaked Oatmeal Breakfast Bars (Gluten Free, Dairy Free)

    >> Pin This <<<

    Easy One Pan Sausage and Broccoli Frittata on a plate

    Related posts:

    Soup of hearty vegetable soup with carrots, potatoes, mushroomsHealthy Vegetable Soup Recipe Chunky Guacamole is full of delicious flavors and textures. It's naturally gluten free and is a great dip for Paleo, GAPS or Whole30. Or enjoy with super easy homemade baked tortilla chips.The Best Guacamole Recipe - Authentic & Chunky! (Paleo, Whole30, GAPS, Keto) beef and vegetable soup in white bowlGround Beef Vegetable Soup Instant Pot Ribs (Keto, Paleo, Whole30) -These Instant Pot Ribs are so delicious, flavorful, tender and best of all easy to make with only 5 ingredients and 30 minutes cook time! Pair with your favorite roasted vegetable for an easy weeknight dinner! #instantpot #spareribsInstant Pot Ribs Recipe (Paleo, Keto, Whole30)
    « Instant Pot Tuscan Kale, Squash and Chicken Soup (Paleo, Whole30, Low-Carb)
    Easy Taco Seasoning (Paleo, Whole30, Low Carb) »
    • Facebook
    • Email

    About Anya

    Sharing wholesome recipes using seasonal ingredients and simplified methods since 2014. My hope is you'll feel right at home in this online kitchen, where you'll find real food recipes for real families.

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi there!

    Anya at a farm

    Welcome to Prepare + Nourish!

    I'm Anya and it is my joy to share wholesome recipes using seasonal ingredients and simplified methods. My hope is you'll feel right at home in this online kitchen, where you'll find real food recipes for real families.

    More about me →

    Looking for something?

    Trending Recipes

    • Easy Coconut Flour Banana Muffins Recipe
    • Chicken Potato Bake
    • Honey Citrus Mint Tea Recipe
    • Best Taco Meat Recipe
    • Gluten-Free French Crêpes Recipe (with Cassava Flour)
    • How to Make and Freeze Hash Browns
    • Home
    • About Me
    • Healthy Basics
    • Natural Living
    • Recipes
    • Policies

    Footer

    ↑ back to top

    About

    About Me

    Privacy Policy

    Disclaimer

    Terms of Use

    Newsletter

    Sign up for emails and updates!

    Social

    Instagram

    Facebook

    Pinterest

    Youtube

    Copyright © 2021 Prepare + Nourish

    • Save
    • Pinterest
    • Facebook