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These frittata bites with chard, sausage, and feta are bursting with flavor! You can enjoy them as a protein-packed breakfast or a tasty appetizer.
I’m not sure who labeled eggs as a breakfast food, but personally, I think we should be eating them all the time! They’re such a tasty, versatile ingredient.
These frittata bites with chard, sausage, and feta are a great example. They’re wonderful at any time of day and can be enjoyed hot out of the oven, at room temperature, or cold straight from the fridge!
Because eggs are higher in cholesterol, I like to use a mix of real eggs and egg substitute in this recipe. That way, you can lower the cholesterol in the dish without sacrificing taste or texture. Win-win.
This recipe is one of my favorite ways to meal prep. I’ll make the frittata on Sunday, then I can enjoy a slice for breakfast or as an afternoon snack all week long.
So if you love eggs like I do, or you just want a yummy dish that will give you energy for hours, you have to try these bites. They’re irresistible!
How to make frittata bites with chard, sausage, and feta
This recipe starts by cooking the chard, onion, and sausage on the stove. After that, simply mix the ingredients and allow the frittata to bake until set.
Step 1: Bring a large pot of salted water to a boil. Add the Swiss chard and cook until just wilted, about 2 minutes.
Step 2: Drain and finely chop the chard, then use a potato ricer on the smallest setting or a kitchen towel to extract as much water as possible. Set aside.
Step 3: Heat the oil in a large skillet over medium heat. Once hot, add the onion and sauté until soft, about 5 minutes.
Step 4: Add the sausage and sauté, breaking into smaller pieces as it cooks, until browned and cooked through, about 8 minutes. Remove from heat and allow to cool.
Step 5: Preheat the oven to 325°F. Spray an 8- x 8-inch baking dish with cooking spray.
Step 6: In a large bowl, whisk together the eggs, egg substitute, half and half, and salt and pepper.
Step 7: Stir in the chard and sausage mixture, then add the feta. Mix gently until well-combined, then pour the mixture into the prepared baking dish.
Step 8: Bake until the frittata is set in the center, about 50 minutes.
Step 9: Transfer the baking dish to a rack and allow it to cool for 15 to 20 minutes.
To release the frittata, place a large plate or platter on top of the baking dish and invert. Your frittata should now be upside-down on the platter. Next, place another plate or platter on top of the frittata and invert again so it’s right-side-up.
How to serve this dish
Of course, this dish makes a fantastic breakfast. Whether I’m home or on-the-go, it’s a great way to start the day!
For a power-packed breakfast, I like to cut my frittata into 8 slices. Each one will have 226 calories with 17 grams of protein and 6.8 grams of carbohydrates. It gives me just the boost I need.
But as I mentioned earlier, I don’t think egg dishes should be relegated to the morning. I love bringing these bites to parties or get-togethers as a low-carb appetizer!
To serve a crowd, I recommend slicing the frittata into 20 or 25 pieces. That way, everyone can enjoy one! And if someone is a vegetarian, you can always omit the sausage to make these bites meat-free.
Storage
Frittata keeps very well in the refrigerator. Simple store in an airtight container and enjoy within four days.
I think these bites taste great chilled or at room temperature. But if you want to serve them warm, just place them in the oven at 325°F for about 10 minutes.
Other delicious egg recipes
Are you feeling inspired to eat egg dishes at all hours? Or are you looking for a few more ways to meal prep some nutritious grab-and-go breakfasts? Either way, here are a few more egg recipes I know you’ll love:
- Bacon Egg Cups
- Turkey Sausage Casserole with Veggie Tots
- Crustless Quiche with Italian Turkey Sausage and Peppers
You can also take a look at this roundup of diabetes-friendly breakfast recipes for more inspiration.
When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Frittata Bites with Chard, Sausage and Feta
Ingredients
- 12 ounces Swiss chard, (stems and center ribs removed)
- 1 tablespoon olive oil
- 1 cup onion, (chopped)
- 8 ounces hot Italian turkey sausage, (casings removed, sausage broken into small pieces)
- 4 large eggs
- 1 cup egg substitute
- ¼ cup nonfat half and half
- ½ teaspoon Kosher salt
- ½ teaspoon freshly ground black pepper
- 1 cup crumbled feta cheese
Instructions
- Bring a large pot of salted water to a boil. Add the Swiss chard and cook until just wilted, about 2 minutes.12 ounces Swiss chard
- Drain and finely chop the chard, then use a potato ricer on the smallest setting or a kitchen towel to extract as much water as possible. Set aside.
- Heat the oil in a large skillet over medium heat. Once hot, add the onion and sauté until soft, about 5 minutes.1 tablespoon olive oil, 1 cup onion
- Add the sausage and sauté, breaking into smaller pieces as it cooks, until browned and cooked through, about 8 minutes. Remove from heat and allow to cool.8 ounces hot Italian turkey sausage
- Preheat the oven to 325°F. Spray an 8- x 8-inch baking dish with cooking spray.
- In a large bowl, whisk together the eggs, egg substitute, half and half, and salt and pepper.4 large eggs, 1 cup egg substitute, ¼ cup nonfat half and half, ½ teaspoon Kosher salt, ½ teaspoon freshly ground black pepper
- Stir in the chard and sausage mixture, then add the feta. Mix gently until well-combined, then pour the mixture into the prepared baking dish.1 cup crumbled feta cheese
- Bake until the frittata is set in the center, about 50 minutes.
- Transfer the baking dish to a rack and allow it to cool for 15 to 20 minutes.
