If you love breakfast that’s delicious, quick, and gives you more time in bed (yes, please!), this Sweet Potato and Chicken Sausage Frittata is the perfect choice. I’ve been having this on repeat for weeks now, and it never gets old. It only takes 20 minutes to whip up four portions, and you can enjoy it hot or cold. Just reheat a slice in the microwave for a minute, and you’re good to go! I originally found this recipe in the recipe book that came with my @dotheunthinkableuk box, but I gave it a twist by using chicken sausages, and trust me, it’s so good! You could even use veggie sausages if that’s more your thing.
Method
Cook the Sausages
Start by spraying a large frying pan with low-calorie cooking spray. Place the chicken sausages in the pan over medium heat and let them cook for about 10 minutes, turning occasionally so they cook evenly and get a nice golden color. Once fully cooked, remove the sausages from the pan and set them aside on a chopping board. Let them cool slightly, then slice each sausage into 5 bite-sized pieces. This step builds the savory base of the frittata, so make sure the sausages are nicely browned.
Prep the Sweet Potatoes
While the sausages are cooking, peel and slice the sweet potatoes into thin, even rounds. This helps them cook quickly and evenly. Place the slices in a microwave-safe bowl or dish and cook them in the microwave for about 5 minutes. This step is essential for softening the sweet potatoes, so they don’t stay too firm in the frittata later on.
Sauté the Veggies
After the sweet potatoes are softened, spray a few more spritzes of low-cal spray into the same pan you used earlier. Add the diced red onion and the sweet potato slices to the pan. Cook this mixture over medium heat for around 10 minutes, stirring occasionally, until the onions are translucent and the sweet potatoes are tender and slightly golden. Once done, return the sliced sausages to the pan and stir to combine. Then, add the baby spinach and continue stirring for a couple more minutes until the spinach wilts down and blends in with the rest of the ingredients.
Add the Eggs
In a separate mixing bowl, crack the 4 whole eggs and pour in the 200g of liquid egg whites. Whisk them together until smooth and slightly frothy. Season the mixture with a pinch of salt and pepper. Once your veggies and sausage are ready in the pan, pour the egg mixture evenly over the contents. Lightly stir or shake the pan to help the eggs settle around the ingredients. Sprinkle the chopped chives all over the top for extra flavor and color.
Cook and Grill the Frittata
Let the frittata cook on the stovetop over medium heat for a few minutes. You’ll see the edges start to firm up while the center remains slightly jiggly this is exactly what you want. Once the edges are cooked and the top is still soft, carefully transfer the pan under a preheated grill (broiler). Let it grill for a few minutes until the top is golden brown and the entire frittata is set. You’ll know it’s ready when there’s no longer any jiggle in the center. If your pan isn’t oven-safe, transfer the mixture into a heatproof baking dish before grilling.
Necessary Tools
- Frying pan (oven-safe if possible)
- Microwave-safe dish or bowl
- Mixing bowl
- Whisk or fork
- Knife and chopping board
- Spatula
- Grill or oven broiler
Sweet Potato and Chicken Sausage Frittata: A Quick and Tasty Breakfast Win!
Cuisine: AmericanDifficulty: Easy4
servings10
minutes20
minutes30
minutesIngredients
Low-calorie cooking spray
6 chicken sausages (or your favorite kind!)
1 red onion, diced
2 medium sweet potatoes, peeled and thinly sliced
4 whole eggs
200g liquid egg whites (or swap for 4 more whole eggs)
50g baby spinach
Handful of fresh chives
Salt and black pepper to taste
Directions
- Cook the Sausages
Spray your pan with low-cal cooking spray and cook the chicken sausages over medium heat for about 10 minutes. Once they’re done, set them aside and cut each sausage into 5 bite-sized pieces. - Prep the Sweet Potatoes
While your sausages are cooking, peel and slice the sweet potatoes. Pop them in a microwave-safe dish and cook for 5 minutes to soften them up. - Sauté the Veggies
Add a few more sprays to your pan. Toss in the diced red onion and softened sweet potato slices. Let them cook together for around 10 minutes until they’re nice and tender. Add the chopped sausages back to the pan, along with the baby spinach. Stir until the spinach wilts. - Add the Eggs
In a mixing bowl, whisk together the 4 whole eggs and the liquid egg whites. Season with a pinch of salt and pepper. Pour the mixture over everything in the pan, and sprinkle your chives on top. - Cook and Grill
Let it cook over medium heat until the edges are set but the middle is still a little jiggly. Now pop the whole pan under a preheated grill (broiler) for a few minutes until the top turns golden and the frittata is fully set. No more jiggles!
Notes
- Don’t skip softening the sweet potatoes in the microwave they won’t cook properly in the pan if they’re too thick or too firm.
- Make sure your eggs aren’t overcooked on the stovetop before going under the grill. That’s the secret to a fluffy, moist frittata.
- If your pan isn’t oven-safe, transfer the mix to a baking dish before grilling the top.
Serving Suggestions
- I like to enjoy a slice cold on busy mornings or heat it up quickly in the microwave.
- Pair it with a slice of whole grain toast or a fresh side salad.
- It’s also amazing with a dollop of light sour cream or some spicy salsa on top!
Fun Fact
Did you know sweet potatoes are not just tasty they’re packed with fiber, vitamin A, and antioxidants? That means this frittata isn’t just yummy, it’s good for you too!
Conclusion
This Sweet Potato and Chicken Sausage Frittata is a breakfast lifesaver. It’s quick, it’s filling, and it keeps really well for meal prep. Whether you’re rushing out the door or enjoying a slow weekend brunch, this frittata hits the spot every time. Give it a go and let your mornings be a little tastier and maybe a little longer in bed too!
