Cottage Cheese Egg and Sausage Frittata (High Protein)

February 15, 2021 steven

This protein-packed Cottage Cheese Egg Bake with spinach and chicken sausage is filling and delicious. Enjoy for breakfast, lunch, or dinner with a salad and some crusty bread.

Cottage Cheese Egg and Sausage Frittata

As you may have heard me mention, I have been trying to get more protein in all my meals. Eggs are already high in protein, so cottage cheese and eggs combined add extra protein, perfect for people who don’t like the taste of cottage cheese. For more recipes that use cottage cheese, see my High Protein Bread, Savory Cottage Cheese Bowl, and Strawberry Protein Smoothie.

I love cottage cheese and have been experimenting with using it in recipes. I loved how this Egg Cottage Cheese and Sausage Frittata turned out. It’s a delicious high-protein breakfast and a great way to eat cottage cheese if you’re not a fan of eating it plain.

This sausage frittata almost reminds me of my Italian father-in-law’s, which uses ricotta. I also added Pecorino Romano cheese and Italian sausage for flavor, plus some baby spinach. The cottage cheese gives the frittata such a great texture and adds more protein to the eggs.

What is a good high-protein breakfast?

Breakfast is considered high protein if it has at least 15-20 grams of protein. Cottage cheese is obviously a great choice as a one-cup serving can have over 25 grams of protein. Below are some more high-protein breakfast ideas:

Quiches: Crustless Quiche Lorraine, Ham and Swiss Crustless Quiche
Omelets: Omelet Tortilla Breakfast Wrap, Goat Cheese Herb Omelet with Nova Lox
Breakfast Bowls: Chorizo Breakfast Bowl, Breakfast Taco Scramble
Sandwiches: BLT Breakfast Sandwich, Bacon, Egg, & Avocado Bagel Sandwich, PBJ on High Protein Bread
Egg Casseroles: Tex Mex Breakfast Casserole, Sausage, Cheese, and Veggie Breakfast Casserole
Eggs Benedict: Crab Cakes Benedict, Swiss Chard Eggs Benedict
Greek Yogurt: Greek Yogurt with Berries, Nuts, and Honey

What pan do you use for a frittata?

You will need an oven-safe skillet to make a frittata. It starts on the stove but finishes cooking in the oven for about 15-20 minutes. Use a non-stick pan that can go in a 350-degree oven or a cast iron skillet.

How to Meal Prep a Frittata:

Frittatas can be made ahead and reheated, making them great for meal prep. Just put the baked frittata into four meal-prep containers, cover, and refrigerate for three to four days.

To eat, bring to room temperature, or reheat in the microwave in 30-second intervals until heated through.

What do you serve with a frittata?

Frittatas are excellent on their own as they are pretty filling since they’re so high in protein. If you’re looking to round out your meal, I have some suggestions for you:

For breakfast, serve the Italian sausage frittata with hash browns, fruit or whole grain bread.
For lunch or dinner, eat the frittata with a salad and bread or a vegetable side dish.

Variations:

Sub the spinach for swiss chard or kale or try it with broccoli or bell pepper instead.
Use Italian turkey sausage if you can’t find chicken.
Instead of baking the frittata, scramble the eggs and eat it as a veggie sausage scramble.
Make sausage frittata muffins by pouring the egg mixture into a muffin tin and baking at 350 degrees for 25 minutes.

More Frittata Recipes You’ll Love:

Cottage Cheese Egg Bake (Frittata)

233 Cals 21.5 Protein 2 Carbs 15 Fats

Prep Time: 5 mins

Cook Time: 25 mins

Total Time: 30 mins

This protein-packed Cottage Cheese Egg Bake with spinach and chicken sausage is filling and delicious. Enjoy for breakfast, lunch, or dinner with a salad and some crusty bread.

Cooking spray
1 link Italian chicken sausage, casings removed
8 large eggs
1/2 cup 1% cottage cheese, I love Good Culture
1/2 cup grated Pecorino Romano or Parmesan cheese
1 cup chopped baby spinach
3/4 teaspoon kosher salt
Freshly ground black pepper

Preheat oven to 350 degrees F. Move oven rack to the second highest from the top.
Lightly spray a 10-inch oven safe skillet with cooking spray.
In a medium bowl, whisk eggs, cottage cheese, Pecorino, spinach, salt and pepper. Set aside.
Add sausage to a skillet, breaking it up in small pieces with a wooden spoon over medium heat and cook, until browned and cooked through, about 4 minutes.
Add the egg mixture to skillet and cook 1 minute to let the bottom set.
Bake in the oven until the top is set, about 16 to 18 minutes.
With a spatula, carefully slide frittata out of the skillet onto a cutting board and cut into 4 wedges.
Serve with salad and whole grain bread, if desired.

Serving: 1wedge, Calories: 233kcal, Carbohydrates: 2g, Protein: 21.5g, Fat: 15g, Saturated Fat: 5.5g, Cholesterol: 386mg, Sodium: 723mg, Fiber: 0.5g, Sugar: 1g