When we left from my in-laws after Thanksgiving, my sister-in-law gave us some farm fresh eggs. Since we’ve had some company this week, I’ve been up making delicious egg-filled breakfasts every day. The first morning was omelets filled with veggies and ham, and next up was a delicious frittata. I love quiche, but there are three things that always get to me – the pie crust, the baking time and the high fat. I’m not terribly good at making gluten free pie crusts, and pie crusts are so high in fat that I really don’t like to use them. Not to mention that it takes forever to bake the quiche! The last one I made took more than an hour. The answer is the frittata. It’s just baked scrambled eggs filled with any vegetables and meat you’d like to add. It’s quick to cook and even quicker to put together. You don’t have to put together a pie crust, so it’s much lower in fat and carbohydrates as well as being a great source of breakfast protein! I used the ground turkey sausage I had on hand and threw in the vegetables I had available, but you can use anything you’d like. You can use ham or bacon, or go without the meat and use any vegetables you like. It’s a delicious breakfast that is ready in no time while still being elegant and tasting amazing!


This fabulous frittata is easy to put together and delicious! It’s so low in carbohydrates, it’s a great breakfast option and it’s packed with protein and vegetables.


  • 8 large eggs
  • 1/2 cup skim milk
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 cups ground turkey sausage, cooked
  • 10 oz frozen spinach, thawed and drained
  • 1 cup mushrooms, chopped
  • 1/4 cup onion, chopped
  • 1 cup reduced fat cheddar cheese
  • 1/4 cup cherry tomatoes, sliced


  1. Preheat the oven to 450 degrees F. Lightly grease an oven proof skillet or baking dish. Set aside.
  2. Whisk together the eggs and milk in a bowl until well combined.
  3. Season with salt and pepper.
  4. Stir in the sausage, spinach, mushrooms, onion and cheese.
  5. Pour the mixture into the prepared pan.
  6. Place the tomatoes on the top of the frittata.
  7. Bake for 10 – 15 minutes, or until the frittata is golden brown and the eggs have set.
  8. Allow the frittata to sit for a couple of minutes.
  9. Cut into 6 slices and serve.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Diet tags: Reduced fat, Reduced carbohydrate, High protein, Gluten free

Number of servings (yield): 6

Culinary tradition: Italian

Calories: 241

Fat: 13

Protein: 24

Entire recipe makes 6 servings
Serving size is about 1 slice (about 1 cup)

Each serving = 6 Smart Points/6 Points

PER SERVING: 241 calories; 13g fat; 4g saturated fat; 10g carbohydrates; 2g sugar; 23g protein; 2g fiber


  1. Cherie Thamm Reply

    I feel pretty silly asking, but is the turkey sausage an actual sausage? We aren’t that much into turkey in Australia and I haven’t ever seen any. Could I substitute chicken sausage and do I grill them first? Thanks.

    • Yes, you can substitute chicken sausage instead. And you will need to grill, pan-fry or saute the meat first.

  2. Leona Solow Reply

    I just tried this recipe tonight for dinner and it was really good! I thought the spinach was fine. It did take a few more minutes to cook, but that was no big deal. I will make it again. It is a great low carb meal!

  3. The amount of spinach turned out to be overwhelming. Hard to taste the eggs and took much longer to cook. I’d recommend using 5 oz instead of 10 if you’re using frozen spinach.

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