Sunshine & Sustainable Living

Good-Morning Frittata

Good-Morning Frittata 

I love a good frittata, especially on weekend mornings—though I never turn down an evening egg bake with a big batch of cornbread. I love frittata because it is a slightly “fancy” breakfast, but doesn’t take hours to make, and it is pretty hard to mess up. Thus, this has become a favorite holiday breakfast for Mark and I. While we opened presents on Christmas morning, this dish cooked in the oven and was ready to eat in the perfect amount of time. 
​Eggs for breakfast are also pretty fantastic. They are loaded with protein (about 7 grams per egg!) and a great source of vitamin b2 – along with other great nutrients (see my notes at bottom). This dish really fills us up and gives us tons of energy for the rest of the day. 

Give this recipe a try, mix up the veggies in it, wow your friends, and let me know what you think!

Gluten Free | Serves 4-6
1 medium white potato, cut into 1 inch chunks
1 Tbsp coconut oil 
1 small yellow onion, peeled and finely diced
1 cup kale, tough stems removed and torn into bite sized pieces
2 small sausage links, sliced into 1/2 inch disks and then halved (I used this chicken sausage from Wegmans, which is organic and minimally processed, omit for vegetarian/ vegan, or sub tempeh/vegan sausage)
6 organic, cage-free fresh eggs*
1 Tbsp. plant-based milk (I love, and have been using this local brand)
1/2 tsp dried thyme
1/2 tsp. dried sage
1/4 tsp crushed red pepper flakes
1/4 tsp fine sea salt
a few pinches of ground black pepper
1/4 cup crumbled cheese (I used this diary-free cheese, but feta would also be good)

  1. Preheat the oven to 375F.
  2. Place the cubed potatoes in a saucepan with enough water to cover them by 1 inch. Bring the water to a boil and cook the potatoes until fork tender. About 5-8 minutes. Remove from heat and drain.
  3. Melt the coconut oil in a 10 inch cast iron skillet* over medium-high heat. Add the onion and sauté, stirring often until soft. About 5 minutes. Add the kale leaves and continue to cook until the kale is a deep green, about 3 minutes. Stir in the cooked potato and sausage. Continue to cook for an additional 2-3 minutes, stirring frequently.
  4. In a bowl whisk together the eggs, milk, thyme, sage, crushed red pepper flakes, salt and pepper. 
  5. Add the egg mixture to the skillet and tilt the pan to help spread the eggs to fill the bottom of the pan evenly. Sprinkle the feta cheese on the top of the frittata and transfer the skillet to the oven and bake until the eggs are cooked and the frittata is completely set. Anywhere from 15-20 minutes.
  6. Let rest for 5-10 minutes before slicing and serving. Leftover keep in fridge for up to 2 days, though this recipe is best fresh.

So why the cage free eggs? Well heres the deal: not all eggs are created equally. You can buy eggs laid by free-range hens,  which are hens allowed to wander, perch and engage in a normal activity. Or by cage-raised hens, which are unable to move and cannot engage in normal activity. Unsurprisingly then, is the difference in the nutrient content of these two types of eggs. In most cases, free-range eggs contain:
⅓ less cholesterol
¼ less saturated fat
⅔ more vitamin A
2 times more omega-3
3 times more vitamin E
7 times more beta-carotene
These differences are huge and well worth purchasing the fee-range eggs—even if they cost an extra dollar or two.As someone who doesn’t eat a lot of meat to begin with, I rely on eggs as a main source of protein. For me, it is important to search out free-range eggs and I highly encourage others to do so as well.

*I love my cast iron skillets so much and use them all the time! They are so versatile and last forever. I highly recommend investing in some, as they can be used for pretty much any form of cooking, roasting, baking, etc. I love this set.