If you’re anything like me, mornings can get a little wild and that’s where this Easy Frittata Recipe becomes a total lifesaver! Whether you’re rushing out the door or need a satisfying midday snack, this recipe is my go-to for prepping ahead and keeping things tasty and healthy. It’s packed with protein, filled with simple ingredients like chicken sausages, sweet potatoes, and eggs, and it only takes about 20 minutes to whip up four servings.
I love that you can eat it hot, cold, or reheated in just one minute in the microwave. It’s got that perfect balance of savory flavor and satisfying texture. Plus, you can mix and match ingredients to make it your own! Let’s crack on with it this one’s a keeper.
Method
1. Cook the Sausages
Start by preparing your sausages. I usually air-fry mine because it’s quick, easy, and gives them a nice crisp edge. Simply pop them into the air fryer and cook them according to the instructions usually around 10 minutes at 180°C (350°F), turning them once halfway. If you don’t have an air fryer, pan-frying or baking in the oven works just fine too. Once cooked, set them aside to cool slightly before slicing them into bite-sized pieces.
2. Soften the Sweet Potatoes
While the sausages are cooking, it’s time to get your sweet potatoes ready. Peel them using a peeler, then slice into thin rounds. To save time, place the slices in a microwave-safe bowl with a splash of water, cover loosely, and microwave them for 5 minutes. This step softens the potatoes just enough so they cook perfectly in the pan later without turning mushy.
3. Sauté the Onion and Sweet Potatoes
Next, spray your frying pan with a few spritzes of Frylight or add a small drizzle of oil. Place the pan on medium heat and toss in your diced red onion and softened sweet potato slices. Let them cook gently for around 10 minutes, stirring occasionally until the onions are soft and the potatoes get a light golden edge. This step builds a flavorful base for your frittata.
4. Whisk the Eggs
In a mixing bowl, crack in your 4 whole eggs and pour in the 200g of egg whites (or use 4 extra eggs if you prefer). Add a pinch of salt and pepper and whisk everything together until smooth and a bit frothy. This helps the eggs cook evenly and gives the frittata a nice airy texture once done.
5. Combine Everything in the Pan
Once the onions and sweet potatoes are sautéed, spread the sausage slices evenly across the pan. Then slowly pour the whisked egg mixture over the top, making sure it covers everything. Let the frittata cook over medium heat without stirring for about 3–4 minutes. This allows the bottom to set while the top remains slightly soft and jiggly perfect for finishing under the grill.
6. Finish Under the Grill
When the edges look cooked and the center is still a little wobbly, transfer the pan to a pre-heated grill (broiler). Let it grill for a few minutes, watching closely. You want the top to puff slightly and turn golden without burning. Once the frittata looks set all the way through and has a nice golden top, carefully remove it from the grill. Let it cool for a couple of minutes before slicing and serving!
Necessary Tools
- Air fryer or oven (for the sausages)
- Microwave
- Sharp knife & peeler
- Frying pan (oven-safe if possible)
- Mixing bowl
- Whisk or fork
- Spatula
Easy Frittata Recipe (Protein-Packed, Quick & Versatile!)
Cuisine: ItalianDifficulty: Easy4
servings10
minutes10
minutes20
minutesIngredients
6 chicken sausages (or any other kind you like)
1 red onion, diced
2 medium sweet potatoes, peeled and sliced
4 eggs
200g egg whites (or use 4 more whole eggs instead)
Frylight spray or a light cooking oil
Salt and pepper to taste
Directions
- First, cook your sausages. I usually toss mine in the air fryer, but you can pan-fry or oven-bake them whatever works for you!
- While those are cooking, peel and slice your sweet potatoes. Pop them in the microwave for 5 minutes to soften them up.
- Spray a little frylight (or use a bit of oil) in your pan and sauté the onion and sweet potatoes for around 10 minutes until they’re nice and golden.
- In a bowl, whisk together the eggs and egg whites with a pinch of salt and pepper.
- Pour the egg mixture over the cooked veggies in the pan. Let it cook on medium heat for a few minutes, don’t stir it! You want the base to set.
- When the top is still a bit jiggly, transfer the whole pan under a pre-heated grill and cook for a few more minutes until it’s golden and firm on top. Done!
Notes
- Don’t skip softening the sweet potatoes they won’t cook fully in the pan if still raw
- Make sure your frying pan is grill-safe before placing it under the grill
- Keep an eye on the frittata under the grill it can brown fast
- Whisk the eggs well to get a fluffy, even texture
- Don’t overcook or it’ll turn rubbery instead of tender and moist
Serving Suggestions
- Slice and serve with a side of salad or avocado toast
- Pair with hot sauce or salsa for a spicy kick
- Wrap a wedge in a tortilla for an easy breakfast burrito
- Enjoy it cold as a snack or quick protein boost on the go
Fun Fact
Did you know “frittata” means “fried” in Italian? It’s basically a fancy way of saying “open-faced omelet,” and it’s been around since at least the 1950s!
Conclusion
This Easy Frittata Recipe is honestly a meal-prep MVP in my kitchen. It’s quick, full of flavor, and perfect for any time of the day. You can make it your own by switching up the veggies or sausages, and it stores like a dream. Whether you’re feeding the family or just yourself, this dish is here to save the day. Give it a try and you won’t regret it!
