Easy Southwest Frittata
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Nothing says brunch like a delicious and healthy breakfast to share. This southwest frittata is rich with rich melty cheese, southwest spices and made with egg whites to keep it light. Perfect for parties and sharing and even better the next day, this high protein meal is big on flavor and low on cals.
A frittata is basically like a crustless quiche. I kept it simple with just onions and red peppers but this is a great way to get rid of your favorite veggies and mix it up with your favorite cheeses. This one is really easy to customize, which is why I love it.
This is an excellent recipe when you have overnight guests and want to do a fancy pants brunch in the morning. Try this with coffee cake muffins, blueberry breakfast sausage, French toast bake and watermelon fruit salad.
Why you’ll love this recipe
- 19 grams of protein.
- Perfect size for the whole family.
Ingredients and Substitutes for this easy frittata recipe
- Turkey Sausage: any ground meat: ground beef and ground pork will add a ton of flavor while ground chicken will keep it light.
- Olive Oil
- Red Pepper: I used red bell pepper as my only veggie but cherry tomatoes, green peppers and mushrooms are good too.
- Red Onion: diced onion adds a ton of flavor. You can use white onion if you want a lighter flavor.
- Fresh Jalapeño
- Liquid Egg Whites: or whole eggs. If using real eggs, use 10-12 large eggs.
- Shredded Cheddar Cheese: any kind of cheese is delish with this. I love Pepper Jack cheese, Mexican blend, feta cheese or mozzarella cheese. It’s also great with grated cheese on top, like parmesan or Asiago.
Variations
- For extra protein, add some of my Blueberry Breakfast Sausage or add black beans.
- Add a dollop of sour cream, pico de gallo or greek yogurt prior to serving.
- Add green onions or fresh cilantro.
- Cook the meat in taco seasoning for a more traditional taco flavor.
Dietary Modifications
- This recipe is gluten-free as written.
- To make this dairy-free, omit the cheddar cheese. If you want that creamy cheesy element that truly make this a southwest frittata, add in your favorite cheddar cheese alternative.
How to make the Southwest Frittata:
Step 1: cook the meat
Preheat your oven to 375 degrees F. Heat a 10-inch ovenproof skillet or cast iron skillet with olive oil over medium-high heat. Â Add the turkey sausage to your preheated cast-iron pan breaking it into small chunks. Cook the meat through, stirring often, until no longer pink.Â
Step 2: Add the veggies
Once the meat is cooked, add the bell pepper, onion and jalapeno to the pan with the turkey. Cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Add in the chili powder, cumin, salt and pepper and stir to combine. Remove from heat. Once the pan is removed from the heat, pour beaten eggs or egg mixture over the sausage and cooked veggies, into the skillet. Sprinkle the top with shredded cheddar cheese and transfer to the oven.Â
Step 3: Bake and serve
Place skillet in preheated oven for 25 minutes or until egg whites are set and cheese is golden brown, melted and bubbly. Remove the frittata from the oven and let it cool. Cut into 8 equal slices and serve with hot sauce, cilantro, salsa or Greek yogurt in place of sour cream.
Expert Tip!
Cast iron skillets will give this delicious crispy edges, making this the best pan for your frittata.
Recipe FAQs
Yes, if you prefer a richer frittata, you can use 10-12 real eggs in place of the egg whites.
Check out some of our other healthy breakfast recipes!
- Breakfast Burrito Bowls
- Air Fryer Breakfast Potatoes
- Turkey Gravy and Biscuits
- Pumpkin Spice Granola
If you make this recipe, please leave a rating and/or comment! Tag me on Instagram @ohsnapmacros, I love hearing from you!
Southwest Frittata
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Ingredients
- 1 lb. Jennie-O Turkey Sausage
- 1 tsp. olive oil
- 1 red bell pepper diced
- 1/4 small red onion diced
- 1 jalapeño seeded and chopped
- 1 tsp. chili powder
- 1 tsp. cumin
- salt and black pepper, to taste
- 16 oz. liquid egg whites
- 1/2 cup shredded cheddar cheese 56 g
Toppings
- fresh cilantro
- salsa
- hot sauce
- greek yogurt
Instructions
- Preheat your oven to 375 degree Fahrenheit. Heat up a 10-inch oven-safe skillet or cast iron with olive oil.
- Add the turkey sausage to your preheated skillet, breaking it into small chunks. Cook the meat through, stirring often, until no longer pink.
- Once the meat is cooked, add the bell pepper, onion and jalapeño to the pan with the turkey. Cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Add the chili powder, cumin, salt and pepper and stir to combine. Remove from heat.
- Once the pan is removed from the heat, pour the egg whites over the sausage and vegetable mixture into the skillet. Sprinkle the top with shredded cheddar cheese and transfer to the oven.
- Bake for 25 minutes or until egg whites are set and cheese is melted and bubbly. Remove the frittata from the oven and let it cool. Cut your southwest frittata into 8 equal slices and serve with hot sauce, cilantro, salsa, or Greek yogurt in place of sour cream.
Notes
- All nutrition facts are an estimate.Â
- If using egg whites from real eggs, 16 oz is equivalent to about 10-12 large eggs.Â
Excellent meal prep! I’ve made this recipe MANY times as is and it never disappoints!
I transferred everything to a pyres dish to bake. It never cooked through even after another 15 minutes 🫣. Any tips there? I didn’t have an oven safe skillet available to use.
If you transferred and it was a different height vs. the recommended cast iron style skillet, it’ll take much longer to bake. 🙂
I’ve made this recipe a few times and it is so good!! I top it with salsa and nonfat Greek yogurt!!
Love the Greek yogurt idea!
So easy and so much flavor!
Very yummy and easy to make. I had some low fat cottage cheese.
So delicious and easy! Leftovers were great, too!
Awesome!
Silly question, but is there any fiber in this recipe? I don’t see any listed. Love your recipes!!! 🙂
0.2 so it shows as 0
How many grams are in a serving?
You can weigh your dish before and after baking to find the total grams per serving. I do not include it for recipes like this that are solid and suggest you weigh yourself or cut into equal portions as mentioned because I do not believe in ruining something like this for 5 grams here and there. So you’re welcome to find the weight if you’d like. Simply weight your cast iron, weight your final baked dish and subtract the cast iron. Divide by servings and you have the total per serving. 🙂