Southwest Frittata

This protein-packed southwest frittata is easy and perfect for meal prep or brunch with friends. Using breakfast sausage, egg whites, and fresh veggies you'll have a delicious, nutritious, and show-stopping frittata in 30 minutes.
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southwest frittata

Why you’ll love this recipe

  • This recipe is packed with protein and flavor. 
  • Easily switch up the veggies to personalize to your liking. 
  • Great for meal prep or brunch with friends. 
  • Up the heat by doubling the jalapeno. 

What is a Frittata?

A frittata is a slowly cooked egg dish that is similar to an omelet with a few key differences in how it’s prepared. A frittata begins on the stove and is transferred to the oven to create a larger, sharable, velvety baked version of the omelet. This southwest frittata is based on the Spanish influence of the ingredients inside the dish and is totally customizable to fit your unique preferences.

Why is a Frittata a Great Meal Option?

When it comes to frittatas, it’s all about their versatility. Each frittata can be a unique combination of ingredients to create something completely personalized. The dish can take on flavors from all around the world depending on what you want to add to it. This southwest frittata takes on Spanish flavors with its bell peppers, cheddar cheese, and southwest spices. 

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Frittatas are easily shareable making them a great addition to weekend brunches but also a great option to make at the beginning of the week and reheat by the slice over the next few days. 

Easily customizable, frittatas allow people who enjoy dairy free, gluten free or low calorie diets to make them their own. The sky is the limit with this dish! 

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Can I add additional protein?

This southwest frittata already packs 19g of protein per serving. If you’re wanting to add additional protein to your breakfast I would recommend adding some of my Blueberry Breakfast Sausage.

Is this gluten and dairy free?

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. 

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Ingredients and Substitutes:

Eggs:  This recipe calls for egg whites to make it lower in calories. If using whole eggs use 7 large eggs.

Turkey Breakfast Sausage: this recipe is high in protein due to the use of turkey sausage and egg whites. I like using Jennie-O Turkey Sausage for this recipe but you can use any ground meat you prefer. To make this vegetarian simply omit the meat or add in your favorite ground meat alternative. 

Vegetables: We are using red bell pepper, onion, jalapeno, chili powder and cumin. Feel free to omit or add any veggies you have on hand to make it your own. 

Cheese: this recipe uses cheddar cheese. To make it dairy free, simply omit the cheese or add a nondairy cheddar cheese alternative. Follow Your Heart makes a great cheddar cheese variation. 

Toppings: Fresh cilantro, salsa, hot sauce and Greek Yogurt really elevate this dish to the southwest frittata flavor we want. Other great options are diced tomatoes, avocados, corn, or black olives. 

How to make the Southwest Frittata:

Heat your oven and skillet

Preheat your oven to 375 degrees Fahrenheit. Heat up a 10-inch oven-safe skillet or cast iron with olive oil. 

Cook the meat

Add the turkey sausage to your preheated skillet breaking it into small chunks. Cook the meat through, stirring often, until no longer pink. 

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. 

Add eggs

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 and serve

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 into 8 equal slices and serve with hot sauce, cilantro, salsa or Greek yogurt in place of sour cream.  

southwest frittata

Serving notes!

This recipe makes a total of 8 servings. For meal prep, I precut mine into 8 slices so I can easily grab a slice or 2 in the morning. 

If you like this recipe be sure to check out some of our other easy breakfast recipes!

southwest frittata

Southwest Frittata

This protein-packed southwest frittata is easy and perfect for meal prep or brunch with friends. Using breakfast sausage, egg whites, and fresh veggies you'll have a delicious, nutritious, and show-stopping frittata in 30 minutes.
5 from 3 votes
Prep Time 5 minutes
Cook Time 25 minutes
Course Breakfast
Servings 8 servings
Calories 167 kcal

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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 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. 

Nutrition

Serving: 1 sliceCalories: 167kcalCarbohydrates: 1gProtein: 19gFat: 9gSaturated Fat: 3gCholesterol: 63mgSodium: 537mgPotassium: 15mgFiber: 0.2g
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8 Comments

    1. 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. 🙂

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