Sunday morning has become one of the more predictable parts of the week for our small family. It is the day we allow ourselves to sleep in 30 minutes more, enjoy a delicious cup of decaf coffee sitting by the fire in the winter or out on the deck during the summer months, and then my husband and I lift weights together every Sunday before we enjoy brunch together as a family.
My husband is the big daily breakfast eater in the family. My daughter and I usually don’t get hungry until later in the day. Sunday is the middle ground for all of us. We have a late morning brunch with all of us together and then enjoy Sunday supper together as well.
This is the one day we all connect and spend time catching up on what has been happening throughout the past week and what everyone has planned for the week ahead. It has become a very nice tradition for us and keeps us all connected in more ways than one.
I try to make things easy on myself as the cook while ensuring we still get good nutrition and energy to fuel the rest of our day. Our family is a low carbohydrate family with varying degrees of total carb counts. I eat a very strict ketogenic diet of 20 carbs total (or less) per day, my husband is more moderate low carb at 50 – 100 carbs per day, and our daughter falls somewhere in the middle.
Frittatas are a simple, nutritious meal that we all enjoy, and they are very versatile as well. Aside from the basic eggs, salt, pepper, and cream, you can change up the ingredients to make it different every week. This sausage, pepper, and cheese recipe is one of our favorites, but we have a lot of variations. Sugar-free ham and swiss, chorizo and hot pepper cheese, bacon, spinach, onion and parmesan, bacon, tomato, and cheddar… the list goes on, and the possibilities are endless. Another benefit for us, is that you can garnish or add additional sides so that everyone can fit it into their personal dietary limits.
I especially like that it helps me use up the small amounts of extra low-carb vegetables, meat, and cheese that are in my refrigerator at the end of the week. Less food waste is always a good thing.
Baked Pork Sausage Frittata
Equipment
- 1 mixing bowl
- 1 wire whisk
- 1 cast iron skillet I use a deep 10 inch or 12 inch pan
- 1 Silicone Spatula
Ingredients
- 1 doz Eggs Whole eggs, cracked and added to a mixing bowl.
- 1/4 tsp Salt
- 1/4 tsp Black Pepper Coarse Ground
- 1 Tbsp Hot Sauce I prefer Cholula hot sauce.
- 1/8 cup Heavy Cream
- 4 Tbsp Butter I use Kerrygold
- 1/4 cup yellow onion Diced
- 1/4 cup sweet pepper Diced
- 1/2 lb sausage links or ground -precooked
- 1/2 cup Grated Cheese I like sharp white cheddar or medium cheddar. Either one works well.
Instructions
- Preheat oven to 350°F
- Crack each egg and place it into a mixing bowl.
- Add salt, pepper, hot sauce and heavy cream to eggs.
- Whip with a wire whisk until smooth and combined well.
- Place butter into a cast iron pan over medium low heat. Melt butter and let it heat until it just starts to brown.
- Add onion and sweet pepper into the butter and cook until soft and slightly translucent.
- Add sausage into the pan with the onion and peppers and heat through.
- When the vegetables and sausages are done, add the egg mixture into the same pan.
- Stir the eggs slowly into the onions, peppers and sausage allowing them to cook slightly. Scrape the bottom of the pan often to keep them from sticking to the bottom.
- Once eggs are cooked half way, add in the grated cheese. Stir well to combine.
- Place cast iron with the egg mixture into the oven and bake for an additional 15-20 minutes until the frittata is cooked all the way through and knife placed into the center comes out clean.
- Garnish with more shredded cheese or fresh parsley if desired.