High-Protein Mediterranean Frittata with Turkey Sausage

Name: High-Protein Mediterranean Frittata with Turkey Sausage
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 1 lb Ground turkey sausage; 8 pieces Large egg whites; 4 pieces Large eggs; 2 cups Fresh baby spinach; ½ cup Crumbled feta cheese; ½ cup Red bell pepper, diced; ¼ cup Red onion, finely chopped; 1 tbsp Olive oil; ½ tsp Dried oregano; to taste Salt and pepper

Jessica Lee

Published: May 4, 2026

Categories: Breakfast Eggs, European, Low-Carb, Mediterranean Diet, Gluten-Free

Tags: Breakfast, gluten-free, High-Protein, Mediterranean, Low-Carb

Protein Frittata

A savory, high-protein breakfast loaded with lean turkey sausage, fresh spinach, and tangy feta cheese.

Prep Time:10 minCook Time:20 minTotal Time:30 minServings:4Difficulty:Easy

This Mediterranean Protein Frittata is my go-to when I need a serious morning energy boost without any gluten. By combining whole eggs with extra egg whites and lean turkey sausage, we're hitting those high-protein goals while keeping things light and flavorful. It’s a rustic, one-pan wonder that looks as good as it tastes and fills the kitchen with a wonderful savory aroma.

What I love most about this dish is how the salty tang of feta pairs with the earthy spinach and savory sausage. It's incredibly versatile—you can slice it up for a quick weekday grab-and-go meal or serve it straight from the skillet for a lazy Sunday brunch with friends. Plus, it stays moist and delicious even when reheated, making it a champion of healthy meal prep.

Nutrition (per serving)

Calories:350 kcal

Protein:36 g

Carbs:8 g

Fat:21 g

Directions

1

Preheat your oven to 375°F.
2

Heat the olive oil in a 10-inch oven-proof skillet over medium heat.
3

Add the ground turkey sausage, breaking it up with a spatula until browned and cooked through.
4

Stir in the diced onion and bell pepper, sautéing for about 4 minutes until they are soft and fragrant.
5

Add the baby spinach and toss until it just begins to wilt, then spread the mixture evenly across the skillet.
6

In a medium bowl, whisk together the whole eggs, egg whites, dried oregano, salt, and pepper.
7

Pour the egg mixture over the sausage and vegetables. Sprinkle the crumbled feta evenly over the top.
8

Let it cook undisturbed for 2 minutes to set the bottom, then transfer the skillet to the oven.
9

Bake for 10-12 minutes, or until the center is set and the edges are lightly golden.

Ingredients

Ground turkey sausage:1 lb
Large egg whites:8 pieces
Large eggs:4 pieces
Fresh baby spinach:2 cups
Crumbled feta cheese:½ cup
Red bell pepper, diced:½ cup
Red onion, finely chopped:¼ cup
Olive oil:1 tbsp
Dried oregano:½ tsp
Salt and pepper:to taste

Tips & Notes

Make sure your skillet is oven-safe; cast iron or stainless steel works best for this recipe.
If you're meal prepping, slice the cooled frittata into wedges and store in airtight containers for up to 4 days.
To make it even higher in protein, you can swap the whole eggs for more egg whites, but the yolks add a nice richness.