📝 About This Recipe
This protein-packed frittata proves that you don't need dairy to achieve a silky, custard-like texture and deep, savory flavor. By utilizing the natural fats from high-quality Italian sausage and the moisture from sautéed seasonal vegetables, we create a Mediterranean-inspired masterpiece that is both hearty and healthy. It is the perfect centerpiece for a sophisticated weekend brunch or a meal-prep solution for busy weekday mornings.
🥗 Ingredients
The Protein Base
- 8 Large Eggs (preferably pasture-raised, at room temperature)
- 1/4 cup Unsweetened Almond or Cashew Milk (provides creaminess without dairy)
- 1/2 lb Italian Pork Sausage (bulk or casings removed; mild or spicy depending on preference)
The Garden Vegetables
- 2 tablespoons Extra Virgin Olive Oil (divided)
- 1 medium Red Bell Pepper (diced into 1/2 inch pieces)
- 1 small Zucchini (halved lengthwise and sliced into half-moons)
- 1/2 medium Red Onion (finely diced)
- 2 cups Baby Spinach (packed)
- 2 Garlic Cloves (minced)
Seasonings & Finishing
- 3/4 teaspoon Kosher Salt (plus more for the vegetables)
- 1/2 teaspoon Black Pepper (freshly cracked)
- 1/4 teaspoon Smoked Paprika (adds a subtle depth of flavor)
- 2 tablespoons Fresh Flat-Leaf Parsley (chopped, for garnish)
- 1 tablespoon Nutritional Yeast (optional, for a subtle 'cheesy' umami undertone)
👨🍳 Instructions
-
1
Preheat your oven to 375°F (190°C). Position a rack in the center of the oven for even cooking.
-
2
In a large mixing bowl, whisk together the 8 eggs, dairy-free milk, salt, black pepper, smoked paprika, and nutritional yeast (if using). Whisk vigorously until the yolks and whites are fully incorporated and the mixture is slightly frothy.
-
3
Heat 1 tablespoon of olive oil in a 10-inch oven-safe non-stick or well-seasoned cast-iron skillet over medium-high heat.
-
4
Add the crumbled sausage to the skillet. Cook, breaking it up with a wooden spoon, until browned and cooked through (about 5-7 minutes). Use a slotted spoon to transfer the sausage to a plate, leaving the rendered fat in the pan.
-
5
If the pan looks dry, add the remaining tablespoon of olive oil. Add the red onion and bell pepper. Sauté for 3-4 minutes until the onion is translucent and the peppers begin to soften.
-
6
Add the sliced zucchini to the pan. Cook for another 3 minutes, stirring occasionally, until the zucchini is tender-crisp and slightly golden.
-
7
Stir in the minced garlic and cook for just 30-60 seconds until fragrant, being careful not to let it burn.
-
8
Add the baby spinach to the skillet. Toss gently with tongs until the leaves are just wilted, which should take about 1 minute.
-
9
Spread the cooked sausage back into the pan, distributing it evenly among the vegetables.
-
10
Reduce the heat to medium-low. Pour the egg mixture over the sausage and vegetables. Use a spatula to gently nudge the ingredients so the egg flows into every crevice.
-
11
Let the frittata cook undisturbed on the stovetop for 2-3 minutes. You are looking for the edges to begin to set and pull away slightly from the sides of the pan.
-
12
Carefully transfer the skillet to the preheated oven. Bake for 10-12 minutes, or until the center is just set and no longer jiggles when the pan is shaken.
-
13
Optional: Turn the broiler on for the last 60 seconds to lightly brown the top, watching closely to prevent burning.
-
14
Remove from the oven and let the frittata rest in the pan for 5 minutes. This allows the internal structure to firm up for easier slicing.
-
15
Garnish with fresh parsley, slice into wedges, and serve warm directly from the skillet.
💡 Chef's Tips
For the fluffiest texture, ensure your eggs are at room temperature before whisking. Don't overcook the vegetables in the pan; they will continue to soften while baking in the oven. If you don't have an oven-safe skillet, you can sauté the ingredients and then transfer them to a greased pie dish before adding the eggs. To mimic the richness of cheese, add a few dollops of dairy-free pesto or slices of avocado on top after baking. Always use a non-stick or very well-seasoned cast iron pan to ensure the eggs release easily without tearing.
🍽️ Serving Suggestions
Serve alongside a crisp arugula salad with a bright lemon-tahini dressing. Pair with roasted breakfast potatoes seasoned with rosemary and sea salt. Accompany with a side of fresh seasonal fruit like berries or sliced melon. Enjoy with a hot cup of black coffee or a sparkling mimosa for a festive brunch. Top with a spoonful of chunky salsa or hot sauce for an extra kick of heat.