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Frittata Bites with Chard, Sausage, and Feta
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5 from 1 vote

Frittata Bites with Chard, Sausage and Feta

Low-carb, gluten-free appetizer or portable breakfast
Prep Time15 mins
Cook Time50 mins
Total Time1 hr 5 mins
Course: Breakfast
Cuisine: American
Keyword: easy breakfast recipes, fritata bites
Servings: 16 servings
Calories: 96kcal
Author: Adapted from Bon Appetit


  • 12 ounces Swiss chard stems and center ribs removed
  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 8 ounces hot Italian turkey sausage casings removed, sausage broken into small pieces (about 2 links)
  • 4 large eggs
  • 1 cup egg substitute
  • 1/4 cup nonfat half and half
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup crumbled feta cheese about 4 1/2 ounces


  • Bring a large pot of salted water to a boil. Add Swiss chard and cook just until wilted, about 2 minutes. Drain, finely chop, then use a potato ricer on the smallest setting or a kitchen towel to extract as much water as possible. Set aside.
  • Heat oil in a large skillet over medium heat. Add onion; sauté until soft, about 5 minutes. Add sausage and sauté, breaking into smaller pieces as it cooks, until browned and cooked through, about 8 minutes. Remove from heat and let cool.
  • Preheat oven to 325°F. Spray a 8- x 8-inch baking dish with cooking spray.
  • In a large bowl, whisk together eggs, egg substitute, half and half, salt and pepper. Stir in chard and sausage mixture, then stir in feta. Mix gently, but well. Pour into prepared baking dish.
  • Bake until set in the center, about 50 minutes. Transfer baking dish to rack and cool 15 to 20 minutes. Place large plate or platter on top of baking dish; invert. Place another plate or platter on top of frittata and invert again. Cut into 16 pieces and transfer to serving plate. Serve warm or at room temperature.


Watching sodium? Leave out or reduce the amount of added kosher salt and/or feta.


Serving: 1square | Calories: 96kcal | Carbohydrates: 3g | Protein: 7g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 69mg | Sodium: 445mg | Potassium: 0mg | Fiber: 1g | Sugar: 2g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg | Net carbs: 2g