Sweet Potato and Chicken Sausage Frittata


Sweet Potato and Chicken Sausage Frittata (Serves 8)


  • 1 red bell pepper, chopped
  • 4 garlic cloves, minced
  • 12 oz sweet potatoes, cubed
  • 1 - 12 oz package Bilinski's mild (or hot) Italian chicken sausage (5 links), diced
  • 2 cups raw kale, chopped
  • 2 tbsp whole grain dijon mustard
  • 2 tbsp apple cider vinegar
  • 1/4 cup unsweetened vanilla almond milk
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 8 large eggs
  • 3 tsp grape seed oil


  • Preheat oven to 375 degrees
  • In a large bowl, scramble eggs and add in mustard, vinegar, milk, salt & pepper; mix everything well
  • Heat 2 tsp of grape seed oil over medium heat in a cast iron (or other oven-safe skillet), add peppers and garlic; sautee until tender, remove from the pan, reserving the oil
  • Add cubed sweet potatoes and diced chicken sausage to the skillet (with the leftover garlic and pepper oil) and sautee until potatoes are tender and sausages are crisp
  • Add chopped kale and sautee until wilted
  • Turn stove top heat to medium-low and add in the cooked peppers and garlic; mix everything together (add 1 tsp of grape seed oil, using some to be sure the sides of the cast iron pan); be sure vegetables and sausage is evenly distributed
  • Add the egg mixture to the pan, mix everything together as soon as the egg mixture is poured and then let it cook, mostly undisturbed until sides begin to firm up (turn down the heat if it looks as if it's browning too quickly); once the eggs begin to firm up, you can turn the pan a bit to spread out uncooked portions of the eggs
  • After approximately 10 minutes, place skillet directly into the heated and bake for 17 minutes; it will puff up a little in the middle, if you insert a toothpick into the middle at the end, it should come out clean)
  • Let it sit for 5-10 minutes before cutting it into 8 pieces


Nutritional Information (per serving)

  • Calories: 193
  • Fat: 9g
  • Cholesterol: 243g
  • Sodium: 428mg
  • Carbohydrates: 12g
  • Dietary Fiber: 2g
  • Sugars: 4g
  • Protein: 15g