High-Protein Mediterranean Frittata with Turkey Sausage
Jessica Lee
Protein Frittata
A savory, high-protein breakfast loaded with lean turkey sausage, fresh spinach, and tangy feta cheese.
Nutrition (per serving)
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.
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
Instructions
-
Preheat your oven to 375°F.
-
Heat the olive oil in a 10-inch oven-proof skillet over medium heat.
-
Add the ground turkey sausage, breaking it up with a spatula until browned and cooked through.
-
Stir in the diced onion and bell pepper, sautéing for about 4 minutes until they are soft and fragrant.
-
Add the baby spinach and toss until it just begins to wilt, then spread the mixture evenly across the skillet.
-
In a medium bowl, whisk together the whole eggs, egg whites, dried oregano, salt, and pepper.
-
Pour the egg mixture over the sausage and vegetables. Sprinkle the crumbled feta evenly over the top.
-
Let it cook undisturbed for 2 minutes to set the bottom, then transfer the skillet to the oven.
-
Bake for 10-12 minutes, or until the center is set and the edges are lightly golden.
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.
