This mushroom sausage pizza-inspired frittata makes for a high-protein meal. While frittata is classically served for breakfast, our dietitians also enjoy this egg dish as a snack or for lunch or supper!

 A frittata is an egg dish that resembles a crustless quiche. You can add all sorts of ingredients in addition to the eggs, like meat, veggies, cheese, herbs — you name it. We created a pizza inspired version featuring sausage, mushrooms, and cheese!

Frittatas are usually cooked in a skillet or a cast iron pan and then also baked off in the oven. Whereas omelettes have all the ingredients mixed into the centre, frittatas have all the ingredients either mixed in with the eggs like a casserole or layered on top as we did for this pizza frittata version.

Some reasons we love making frittatas:

• Make ahead: This frittata keeps well in the fridge. It makes for a wonderful meal prep whether you are looking to reheat it for breakfast, lunch, or a snack. 
• Easy to make: In just about 30 minutes, you can make this entire dish from start to finish. No complicated dough or complex steps. In fact, everything can be cooked in just one skillet.
• Reduce food waste: We like to make frittatas with whatever ingredients we have available in the fridge, freezer, or pantry. For example, frozen vegetables like spinach or pantry items like sun-dried tomatoes or roasted red peppers from a jar. Typically we root through the crisper in the fridge to make use of any vegetables that are on the verge of spoiling! You can even swap out the plain Greek yogurt for other mix-ins like blended cottage cheese, cream, sour cream, or milk!
• Versatile: Get creative with different flavour combinations by mixing up the vegetables, cheese, and meat sources. Or skip the meat altogether! For example, Mediterranean with sun-dried tomatoes, spinach, and feta.
• Nutritious: Loaded with protein and colourful vegetables, this frittata is nutrient-dense. You can complete the meal by adding a carb source like toast, fruit, or roasted potatoes or add extra vegetables with a side salad like an arugula salad.

MUSHROOM & SAUSAGE PIZZA FRITTATA

INGREDIENTS

• 2 teaspoons olive oil, divided
• 2 cups (225g) mushrooms, sliced
• 2 turkey sausages, sliced
• 10 large eggs
• ⅓ cup (80g) plain Greek yogurt*
• ¼ teaspoon salt and pepper
• ~ 1 cup (1 small can) pizza sauce
• ½ cup (60g) cheese, grated

* replace plain Greek yogurt with cream, sour cream, milk, blended cottage cheese, or unsweetened plant milk or yogurt.

DIRECTIONS

1. Preheat the oven to 400°F. Heat one teaspoon of oil in an oven-safe skillet over medium heat.
2. Add the mushrooms to the pan to saute. Sprinkle with salt and pepper as they cook.
3. Meanwhile, whisk the eggs, Greek yogurt, salt, and pepper in a large mixing bowl.
4. When the mushrooms are cooked, remove them from the pan and add the sliced sausage. Cook until heated through. Remove the sausage from the pan. You may need to wipe the pan clean if there is residue from the sausage and mushrooms before adding the egg mixture to the pan.
5. Add the other teaspoon of oil to the pan and coat the pan to prevent the egg mixture from sticking. Add the egg mixture to the pan. Let the eggs cook for 3-5 minute in the pan until the eggs are set and slightly firm. Then, place the eggs in the oven for 5 minutes or until the eggs are fully set.
6. Spread the pizza sauce over the baked eggs. Then sprinkle on the mushrooms and sausage. Top with grated cheese.
7. Place the frittata in the oven and cook for another 8-10 minutes or until the cheese is melted.
8. Serve immediately or cut into 6-8 slices and store in the fridge. Heat up for 30 seconds in the microwave for a quick breakfast, lunch, or high-protein snack!

NOTES: You can swap the plain Greek yogurt with cream, sour cream, milk, blended cottage cheese, or unsweetened plant milk or yogurt.

DIETITIAN THOUGHTS

At Vitality Nutrition our nutritionists encourage clients to build balanced meals using the Fundamental Four model we teach inside our online course and nutrition coaching programs. The Fundamental Four includes four food groups that each offer unique benefits to blood sugar management, energy levels, sport performance and recovery, and more. Let's review a breakdown of the four food groups and how this meal stacks up!

• Protein:  eggs, plain Greek yogurt, and sausage
• Fat: cheese
• Volume: mushrooms
• Carbs: none in the frittata - add carbs on the side such as a piece of fruit, toast, or roasted potatoes.

Our dietitians teach you to build meal and snack ideas that are unique to your personal goals whether that be managing a chronic condition, changing body composition, improving energy, building a healthy relationship with food, supporting hormones, or navigating changes in the lifecycle like a pregnancy, breastfeeding, peri-menopause or menopause, and others. While these goals may be unique, a foundation that stays consistent is learning to support blood sugars by building meals and snacks that incorporate protein, fats, fibre, and carbohydrates!

KITCHEN TOOLS

Links to kitchen tools we used in this recipe:

• Mixing bowl
• Oven safe frying pan
• Whisk

MORE RECIPES!

Looking for recipes using eggs? Try our high-protein breakfast sandwich!

If you are looking for support from a Registered Dietitian to plan balanced, nutritious, and quick meals then click here to learn more about our services. Our team of Registered Dietitians supports clients in-person in Saskatoon and Regina and virtually across Saskatchewan, Alberta, Manitoba, and British Columbia!