Swiss Chard and Sausage Frittata

Gluten Free
Health score
9%
Swiss Chard and Sausage Frittata
30 min.
8
147kcal

Suggestions


If you're looking for a delightful and nutritious way to kick-start your day, the Swiss Chard and Sausage Frittata is the perfect choice. This gluten-free recipe blends the savory flavors of Italian turkey sausage with the earthy goodness of Swiss chard, making it not only a tasty dish but also a healthy one packed with essential nutrients.

Ready in just 30 minutes, this frittata is an incredibly versatile meal that can be enjoyed for breakfast, brunch, or even as a satisfying antipasto. With each serving containing around 147 calories, you can indulge without the guilt. The combination of eggs, sautéed vegetables, and melted cheddar cheese creates a luscious texture, while the vibrant colors make it as appetizing to the eyes as it is to the palate.

What’s more, this dish is a great way to make use of any leftover vegetables you have on hand, making it not only delicious but also a fantastic way to reduce food waste. Whether you're hosting a weekend brunch or simply need a quick and wholesome breakfast option during the week, the Swiss Chard and Sausage Frittata will not disappoint. Dive into this quick, hearty masterpiece and relish in its scrumptious flavor!

Ingredients

  • large eggs 
  •  turkey sausages italian (8 oz. total)
  • 0.3 teaspoon kosher salt 
  • 0.5 cup mushrooms sliced
  • tablespoons olive oil 
  • 0.5 cup onion chopped
  • 0.5 cup bell pepper red sliced
  • 0.5 cup cheddar cheese shredded
  • bunch swiss chard chopped

Equipment

  • bowl
  • frying pan
  • whisk
  • broiler
  • stove

Directions

  1. Preheat broiler with a rack set 4 in. from heat.
  2. Heat oil in a large, ovenproof frying pan over high heat. Cook sausage, stirring often, until browned, about 3 minutes.
  3. Add bell pepper, mushrooms, and onion and cook until vegetables are softened, about 3 minutes. Stir in Swiss chard, reduce heat to medium, and cook, stirring occasionally, until wilted, about 10 minutes.
  4. Meanwhile, whisk eggs in a large bowl until starting to foam. Stir in cheese and salt.
  5. Pour mixture into pan with vegetables; cook on stove until the bottom sets, about 3 minutes. Broil until firm and browned, 3 minutes.

Nutrition Facts

Calories147kcal
Protein24.44%
Fat65.73%
Carbs9.83%

Properties

Glycemic Index
18.75
Glycemic Load
0.67
Inflammation Score
-9
Nutrition Score
16.365217260692%

Flavonoids

Catechin
0.56mg
Luteolin
0.06mg
Isorhamnetin
0.5mg
Kaempferol
2.24mg
Myricetin
1.17mg
Quercetin
2.88mg

Nutrients percent of daily need

Calories:146.52kcal
7.33%
Fat:10.81g
16.63%
Saturated Fat:3.44g
21.48%
Carbohydrates:3.64g
1.21%
Net Carbohydrates:2.61g
0.95%
Sugar:1.56g
1.74%
Cholesterol:193.2mg
64.4%
Sodium:273.2mg
11.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.05g
18.09%
Vitamin K:314.17µg
299.21%
Vitamin A:2926.4IU
58.53%
Vitamin C:24.11mg
29.23%
Selenium:18.36µg
26.23%
Vitamin B2:0.33mg
19.33%
Phosphorus:159.54mg
15.95%
Vitamin E:1.94mg
12.94%
Magnesium:41mg
10.25%
Calcium:100.32mg
10.03%
Vitamin B5:0.99mg
9.94%
Iron:1.7mg
9.43%
Folate:37.46µg
9.36%
Manganese:0.18mg
8.92%
Vitamin B12:0.52µg
8.72%
Vitamin B6:0.17mg
8.66%
Potassium:270.43mg
7.73%
Zinc:1.12mg
7.44%
Vitamin D:1.05µg
7.03%
Copper:0.13mg
6.52%
Fiber:1.03g
4.11%
Vitamin B1:0.05mg
3.45%
Vitamin B3:0.52mg
2.6%
Source:My Recipes