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A hearty and flavorful baked egg dish, packed with savory Italian sausage, sweet bell peppers, and onions. Perfect for a weekend brunch or a quick weeknight dinner, it’s a one-pan wonder that’s both satisfying and easy to make.
Preheat oven and prepare the egg mixture. Position a rack in the middle of your oven and preheat to 375°F (190°C). In a large bowl, whisk together the eggs, whole milk, half of the Parmesan cheese, dried oregano, salt, and black pepper until just blended. Avoid over-whisking to ensure a tender frittata. Set aside.
Cook the sausage and vegetables. Heat olive oil in a 10-inch oven-safe skillet (cast iron is ideal) over medium-high heat. Add the sausage and cook for 5-7 minutes, breaking it apart with a spoon, until browned. Use a slotted spoon to transfer the sausage to a plate.
Sauté the vegetables. In the same skillet with the rendered sausage fat, add the sliced bell peppers and onion. Sauté for 6-8 minutes until softened and lightly caramelized. Add the minced garlic and cook for 1 more minute until fragrant.
Assemble the frittata. Return the cooked sausage to the skillet with the vegetables and stir to combine. Spread the mixture evenly across the bottom of the pan. Gently pour the prepared egg mixture over the top.
Cook on stovetop and bake. Let the frittata cook on the stovetop over medium heat for 2-3 minutes, until the edges just begin to set. Sprinkle the remaining Parmesan cheese over the top. Transfer the skillet to the preheated oven and bake for 15-18 minutes, until the center is set and the top is golden brown. A knife inserted near the center should come out clean.
Rest and serve. Carefully remove the skillet from the oven. Let the frittata rest in the pan for 5-10 minutes before slicing. This allows it to set completely. Garnish with fresh parsley, slice into wedges, and serve warm.
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A hearty and flavorful baked egg dish, packed with savory Italian sausage, sweet bell peppers, and onions. Perfect for a weekend brunch or a quick weeknight dinner, it’s a one-pan wonder that’s both satisfying and easy to make.
This italian_american recipe takes 45 minutes to prepare and yields 6 servings. At 370.22 calories per serving with 20.62g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch or dinner.
Use hot Italian sausage instead of mild, and add 1/4 teaspoon of red pepper flakes along with the garlic for a spicy kick.
Omit the sausage and add 8 ounces of sliced cremini mushrooms and 2 cups of fresh spinach (added at the end with the garlic until wilted).
Add 1/2 cup of shredded mozzarella or provolone cheese to the egg mixture for an extra cheesy and gooey result.
Substitute the whole milk with unsweetened almond or soy milk, and use a dairy-free Parmesan alternative or nutritional yeast.
With a combination of eggs and Italian sausage, this dish is packed with high-quality protein, which is essential for muscle repair, immune function, and keeping you feeling full and satisfied.
Bell peppers are a fantastic source of Vitamin C, an antioxidant that supports the immune system, and Vitamin A, which is important for vision and skin health. Onions and garlic also contribute beneficial plant compounds.
Eggs are a nutritional powerhouse, providing important nutrients like choline for brain health, selenium for thyroid function, and B vitamins for energy metabolism.
A single slice of this frittata contains approximately 330-360 calories, depending on the specific type of sausage and cheese used. It's a protein-rich and satisfying meal.
This frittata can be part of a healthy diet. It's high in protein from eggs and sausage and provides vitamins from the peppers and onions. To make it healthier, you can use turkey or chicken sausage and add more vegetables like spinach or zucchini.
Yes, frittatas are great for meal prep. You can bake it, let it cool completely, and store it in an airtight container in the refrigerator for up to 4 days. It can be enjoyed cold, at room temperature, or reheated gently in the microwave or oven.
For brunch or breakfast, serve it with a side of fresh fruit or toast. For lunch or dinner, a simple green salad with a vinaigrette dressing or a side of roasted potatoes pairs wonderfully.
A watery frittata is often caused by using vegetables with high water content without cooking them down enough first. Sautéing the peppers and onions until soft evaporates excess moisture. A spongy texture can result from over-whisking the eggs, so mix them just until combined.