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.
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.
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.
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.
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.
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.
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.
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.
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!
Healthy Keto Sausage and Vegetable Frittata (Paleo, Whole30)
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
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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)
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