Fresh Frittata


Skillet frittata with a cup of joe

We’ve all heard the saw “breakfast is the most important meal of the day.” If you like a high protein meal, this is the time of day to have it. Proteins even out sugar levels after consumption versus a meal high in only sugars.  A meal high in sugars causes your body to store sugars quickly, which explains the characteristic crash about 30 minutes after consumption.  This is why it’s important to have a meal that balances sugars with protein.  Though you don’t want too many animal proteins throughout the day, breakfast is the time to indulge.  After a high-powered meal like this frittata, you’ll have more focused energy that sticks with you throughout the day.

Frittata is a really easy and delicious way to start off a good day. And it looks way more impressive than it merits because it’s so easy to make.  Prep time: 5 minutes.  Cook time:  about 35 minutes.


  • 1 tbs olive oil
  • 1 medium onion, thinly sliced
  • 2 small potatoes, cubed
  • 1 Italian sausage, sliced (or skip to make this lacto-ovo-vegetarian)
  • 3 large kale leaves, thinly sliced
  • 1/2 tsp salt, 1 tsp cracked pepper, 1 tsp paprika, 1 tsp oregano
  • 3 eggs, beaten with 2 tbs milk or milk substitute

Pre-heat the oven to 375 degrees Fahrenheit.

In a 9 inch skillet, heat the olive oil on medium heat.  Saute the onions for 3 minutes until they start to soak up the oil and turn translucent.  Add the potatoes, and minimally flip them just to make sure they cook evenly.  After about 5 minutes, add the sausage.  Allow to cook until they looked cooked all the way through.  Add the spices and stir the ingredients to evenly distribute the flavors.  Next, add the kale, distribute them evenly among the other ingredients.

Once the kale looks shiny, add the eggs to the pan.  Allow the frittata to sit on low-medium heat for another 5 minutes.

Place the entire skillet in the oven and finish it off by baking it for another 10 minutes.  Makes 4 servings.  Tasty tip, serve with fresh salsa.

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