Egg frittata with sausage, kale, and blended cottage cheese — 20g of protein per serving and meal-prep friendly.
Protein is all the rage right now, and not going to lie, I’m here for it. Cottage cheese, specifically, is a high-protein ingredient that I’ve been loving. You can prepare it similar to a yogurt bowl or spread it on toast, but my favorite way to use it is to blend it into a smooth purée. Lately, my favorite breakfast has been this Cottage Cheese Frittata with Kale & Sausage. It has sausage, kale, onions, bell pepper, cheddar cheese, and blended cottage cheese. This is a great high protein breakfast, and the cottage cheese adds such a fluffy, silky texture to the eggs. So if you’re trying to reach your protein goals, follow this recipe for a delicious breakfast.
Why This Works
Blending the eggs adds air into the mixture, making it fluffy. Then the cottage cheese creates a creamy, silky texture. Sometimes recipes can get carried away with the protein hype, but this is genuinely a delicious recipe — balanced, high in protein, and tasty. You can prepare it ahead of time to have a meal-prepped breakfast or it’s simply a great dish to serve for brunch on a weekend.
Nutrition (per serving)
| Calories | 295 |
|---|---|
| Protein | 20g |
| Carbs | 5g |
| Fat | 21g |
Ingredients
| Large eggs | 10 |
|---|---|
| Cottage cheese | ⅓ cup |
| Kosher salt | ½ tsp |
| Shredded cheddar cheese | 1 cup |
| Ground black pepper | ¼ tsp |
| Paprika | ¼ tsp |
| Olive oil | 2 tbsp |
| Italian chicken or pork sausage links (removed from casing) | 2 |
| Diced onion | ½ cup |
| Medium bell pepper (diced) | 1 |
| Garlic clove (minced) | 1 |
| Roughly chopped de-stemmed kale | 2 ½ cups |
Step-by-Step Instructions
1 Blend the eggs
Preheat oven to 350°F. In a blender, add in the eggs, cottage cheese, a ½ cup of the cheddar cheese, kosher salt, black pepper, and paprika. Blend until smooth then set aside.
2 Brown the sausage
Heat a 10 inch cast iron pan or oven safe pan over medium heat. Pour in 1 tablespoon of the olive oil. Add the sausage into the pan and crumble into pieces until browned and fully cooked. Remove the sausage from the pan.
3 Cook the vegetables
Add in the remaining tablespoon of olive oil into the same pan. Then mix in the onion and red bell pepper. Cook for 2–3 minutes until the onion turns translucent. Mix in the garlic and cook for 30 seconds. Add in the kale and cook until it wilts. Mix the sausage back into the pan until everything is well combined. Remove half of the filling from the pan and set it aside in a bowl.
4 Set and bake
Give the egg mixture a good mix before pouring it into the pan. Sprinkle the remaining half of the vegetable and sausage mix on top. Reduce the heat to medium low and cook the frittata on the stove for 5–7 minutes until the edges begin to set. Sprinkle the remaining cheddar cheese on top then transfer it into the oven. Bake for 15–20 minutes until the center is set and the frittata is lightly golden. Allow the frittata to cool for 5–8 minutes before slicing. Enjoy!
Notes & Tips
- You can store this in the fridge in an airtight container for 3–4 days.
- You can substitute your preferred protein source in place of the sausage. Make sure the quantity is the same and it’s diced into bite-size pieces.
- This can also be frozen for up to 2–3 months. Wrap individual slices tightly in plastic wrap or foil, then place them in a freezer-safe bag or container so you have an easy grab-and-go breakfast option. Reheat in the microwave for 45–60 seconds per slice.