Sausage and Spring Vegetable Frittata Recipe

This Sausage Frittata post is sponsored by FoodSaver®. All opinions, recipes, and photos are my own.

Looking for a make-ahead breakfast that’s both hearty and easy to portion for a week of quick mornings? This Sausage Frittata with spring vegetables is ready in about 30 minutes and is perfect for meal prep, feeding a crowd, or packing for on-the-go breakfasts.

Mornings in my house are busy with work and teenagers, so I prioritize breakfast meal prep. Having ready-to-go, nutritious options makes the day smoother and ensures everyone leaves the house with a good meal. This sausage-and-vegetable frittata is one of my go-to recipes for that reason.

This Sausage Frittata is ideal to make on Meal Prep Day—typically Sunday for our family. After baking, I slice the frittata and vacuum-seal individual portions using FoodSaver Microwavable Meal Prep Bags and the FoodSaver VS3110 preservation system. Slices can be refrigerated for quick reheating or frozen and reheated straight from the freezer for busy mornings.

I’ve used FoodSaver products for years and am excited to work with them as an ambassador. Their preservation tools really simplify meal prep and storage.

What you need to make this frittata

To make a frittata you’ll want a large ovenproof skillet so you can sauté on the stove and finish in the oven. Cast iron is my preference because it heats evenly and gives the frittata a nicely browned edge, but any oven-safe skillet will work.

Versatile ingredients

For this recipe you’ll need the following:

• Extra-virgin olive oil – for sautéing the sausage and vegetables.
• Italian sausage – use bulk ground sausage or remove casings from links before cooking. Choose mild or hot based on preference.
• Onion – about half a small yellow onion, diced; shallots or leeks can work as alternatives.
• Garlic – one or two cloves, minced.
• Red bell pepper – diced for color and crunch; you can use other bell pepper colors if you prefer.
• Asparagus – chopped spears; frozen works when fresh aren’t available.
• Spinach – fresh or frozen, depending on what you have.
• Shredded cheddar-style cheese – dairy-free or regular, based on your diet.
• Eggs – large eggs are the base of the frittata; use good-quality eggs for the best texture.
• Almond milk or dairy-free heavy cream – or regular milk/cream if not dairy-free.
• Salt and pepper – to taste.

Tips for making the best frittata

• 

• 

• 

• 

Here are a few practical tips to ensure great results:

• Dice vegetables to similar sizes so they cook evenly.
• Substitute ground beef, diced ham, ground turkey, or ground pork if you prefer over Italian sausage.
• For a vegetarian version, omit the meat and add extra vegetables. For a vegan option, omit meat and use dairy-free cheese and milk substitutes.
• Watch the frittata in the last few minutes of baking—the top should be set and lightly golden. Remove it before it becomes dry or rubbery.
• Other good vegetables for frittatas include mushrooms, tomatoes, kale, and more spinach.

Perfect for meal planning

This frittata is especially useful for meal planning because it slices easily into individual portions. Keep slices refrigerated for up to five days, or freeze them for up to three months. They reheat well in the microwave or oven, straight from the fridge or freezer.

What I use for meal prep

To extend freshness I vacuum-seal portions in microwavable meal prep bags and store them in the refrigerator or freezer. When it’s time to eat, simply reheat the bagged portion in the microwave according to the bag’s instructions. The bags are BPA-free and designed for easy reheating.

When I prep, I often make two batches: one for the upcoming week and one to freeze for later. This keeps weekday breakfasts effortless and consistent.

I hope your family enjoys this Sausage Frittata as much as mine does. I’ll be sharing more meal prep ideas and product tips throughout the year.

Promotional note: Use code URBANBLISS25 to save 25% on FoodSaver.com.

More great meal prep recipes

• 5-5-5 Method Hard-Boiled Eggs
• Slow Cooker Meatball Soup
• Pressure Cooker Salsa Chicken
• Soba Noodles with Vegetables and Peanut Sauce
• Chicken Salad with Dairy-Free Southwest Buttermilk Dressing