Keto Sausage, Spinach, and Feta Frittata
This Keto Sausage, Spinach and Feta Frittata is easy to make and eat - perfect for back to school!
This Keto Sausage, Spinach and Feta Frittata is easy to make and eat - perfect for back to school!
- Carbohydrate 4.19375731137107 g
- Cholesterol 11.5036111168814 mg
- Fat 2.83929837406553 g
- Fiber 0.00807407384991985 g
- Protein 3.36554081205216 g
- Saturated Fat 1.83931274313533 g
- Serving Size 1 1 muffins or 12 square (105g)
- Sodium 133.514071226672 mg
- Sugar 4.18568323752115 g
- Trans Fat 0.148494900365264 g
- Calories 55 calories
Step-by-step
- Break up the raw sausage into small pieces and place it in a medium bowl.
- Squeeze any remaining liquid out of the spinach, and break it up into the same bowl as the sausage.
- Sprinkle the feta cheese over the mixture and toss lightly until combined.
- Lightly spread the mixture onto the bottom of a greased 13x9 casserole dish or 18 greased muffin cups.
- Meanwhile, in a large bowl beat the eggs, cream, almond milk, salt, pepper, and nutmeg together until fully combined.
- Gently pour into the pan or muffin cups until about 3/4 the way full.
- Bake at 375 degrees (F) for 50 minutes (for the casserole) or (30 minutes) for the muffin cups - or until fully set.
- Serve warm or at room temperature.
Eggs demand precise thermal management because protein chains tighten rapidly past 300 degrees Fahrenheit, turning a custardy bake into a rubbery disappointment. Whisking heavy cream and unsweetened almond milk into the dozen eggs introduces enough fat and moisture to insulate the protein strands against rapid overcoagulation. This dairy matrix prevents the edges from hardening before the center finishes setting in a 375 degree oven. Ground nutmeg adds a subtle warmth that cuts through the rich profile of the heavy cream and crumbled feta without asserting a distinct spice flavor.
Evaluating doneness reliably requires watching the physical behavior of the pan rather than piercing the surface with a tool. Gently shaking the 13x9 casserole dish reveals whether the center still ripples or holds firm like gelatin. Edges should pull slightly away from the walls of the baking vessel while the middle retains zero liquid slosh. Baking in muffin cups instead of a single large dish drastically reduces the required oven time from fifty minutes down to thirty minutes due to the smaller thermal mass of individual portions.
Thawing and squeezing frozen chopped spinach completely is mandatory before combining it with the raw breakfast sausage. Any residual water left inside the spinach cells will weep out during the bake, diluting the egg custard and creating a soggy bottom crust. Pressing the vegetable through a fine-mesh strainer or squeezing it tightly inside a clean kitchen towel removes excess moisture effectively. Distributing this dry spinach and the raw sausage evenly across the greased pan ensures every portion receives balanced pockets of meat and cheese.
Leftovers store safely in an airtight container inside the refrigerator for up to four days without losing structural integrity. Reheating individual portions in a toaster oven at 300 degrees for ten minutes revives the texture better than a microwave, which can toughen the egg proteins unevenly. Freezing is technically possible, though the thawed texture of baked eggs tends to become slightly spongy due to moisture separation during the defrosting cycle.
