Potato, Egg and Sausage Frittata

Gluten Free
Health score
6%
Potato, Egg and Sausage Frittata
30 min.
4
242kcal

Suggestions


Start your day off right with a delicious and satisfying Potato, Egg, and Sausage Frittata! This gluten-free dish is not only quick to prepare, taking just 30 minutes, but it also packs a flavorful punch that will keep you energized throughout the morning. Perfect for brunch or a hearty breakfast, this frittata combines the comforting taste of crispy hash browns with the savory goodness of soy-protein breakfast sausage, all enveloped in a fluffy egg mixture.

Imagine the aroma of fresh tomatoes and herbs wafting through your kitchen as you whip up this delightful meal. With each bite, you'll enjoy a harmonious blend of textures and flavors, from the creamy mozzarella and Asiago cheese to the tender, golden potatoes. This recipe is designed to serve four, making it an ideal choice for family gatherings or a cozy weekend brunch with friends.

Not only is this frittata a feast for the senses, but it also offers a balanced nutritional profile, with a caloric breakdown that includes a healthy dose of protein, fats, and carbohydrates. Whether you're looking for a quick lunch option or a satisfying morning meal, this Potato, Egg, and Sausage Frittata is sure to become a favorite in your recipe repertoire. So grab your skillet and get ready to impress your taste buds!

Ingredients

  •  egg whites 
  • 0.3 cup skim milk fat-free (skim)
  • teaspoon olive oil 
  • cups hash browns shredded frozen country-style (from 30-oz bag)
  •  mild sausage links to package directions and coin frozen cut into eighths (from 8-oz box)
  • 0.3 teaspoon salt 
  • 0.1 teaspoon basil dried
  • 0.1 teaspoon oregano dried
  • 1.5 cups plum tomatoes chopped (Roma) (4 medium)
  • 0.5 cup asiago cheese shredded with garlic (2 oz)
  • serving pepper freshly ground

Equipment

  • bowl
  • frying pan
  • whisk
  • spatula

Directions

  1. In small bowl, beat eggs and milk with fork or wire whisk until well blended; set aside.
  2. Coat 10-inch nonstick skillet with oil; heat over medium heat. Cook potatoes and breakfast links in oil 6 to 8 minutes, stirring occasionally, until potatoes are golden brown.
  3. Pour egg mixture over potato mixture. Cook uncovered over medium-low heat about 5 minutes; as mixture begins to set on bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Cook until eggs are thickened throughout but still moist; avoid constant stirring.
  4. Sprinkle with salt, basil, oregano, tomatoes and cheese. Reduce heat to low; cover and cook about 5 minutes or until center is set and cheese is melted.
  5. Sprinkle with pepper.

Nutrition Facts

Calories242kcal
Protein23.26%
Fat38.34%
Carbs38.4%

Properties

Glycemic Index
48.56
Glycemic Load
6.58
Inflammation Score
-7
Nutrition Score
11.623912956404%

Flavonoids

Naringenin
0.6mg
Kaempferol
0.08mg
Myricetin
0.12mg
Quercetin
0.51mg

Nutrients percent of daily need

Calories:241.82kcal
12.09%
Fat:10.43g
16.05%
Saturated Fat:4.15g
25.96%
Carbohydrates:23.5g
7.83%
Net Carbohydrates:20.92g
7.61%
Sugar:3.42g
3.8%
Cholesterol:23.36mg
7.79%
Sodium:556.47mg
24.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.24g
28.48%
Vitamin C:20.91mg
25.34%
Phosphorus:205.49mg
20.55%
Calcium:193.39mg
19.34%
Potassium:647.07mg
18.49%
Vitamin A:884.34IU
17.69%
Vitamin B3:3.3mg
16.51%
Vitamin B2:0.25mg
14.7%
Vitamin B1:0.2mg
13.63%
Manganese:0.27mg
13.57%
Selenium:9.44µg
13.48%
Vitamin B6:0.25mg
12.32%
Fiber:2.58g
10.32%
Iron:1.68mg
9.32%
Copper:0.18mg
9.11%
Magnesium:35.18mg
8.8%
Vitamin K:8.87µg
8.45%
Zinc:1.23mg
8.21%
Vitamin B12:0.44µg
7.26%
Vitamin B5:0.72mg
7.22%
Folate:20.34µg
5.08%
Vitamin E:0.7mg
4.69%
Vitamin D:0.49µg
3.27%