Go Back
+ servings
Frittata bites
Print Recipe
5 from 1 vote

Frittata Bites with Chard, Sausage and Feta

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.
Prep Time15 mins
Cook Time50 mins
Total Time1 hr 5 mins
Course: Breakfast
Cuisine: American
Diet: Diabetic
Keyword: easy breakfast recipes, frittata, frittata bites
Servings: 16
Calories: 113kcal
Author: Diabetic Foodie


  • 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


  • Bring a large pot of salted water to a boil. Add the Swiss chard and cook until just wilted, about 2 minutes.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.


This recipe is for 16 servings. You can cut into smaller or larger slices depending on if you want a meal or a snack.
Leftovers can be stored covered in the refrigerator for up to 4 days. To warm up, place in the oven at 325°F for about 10 minutes.


Serving: 1square | Calories: 113kcal | Carbohydrates: 3.4g | Protein: 8.5g | Fat: 4.8g | Saturated Fat: 2.9g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.7g | Trans Fat: 0g | Cholesterol: 63.3mg | Sodium: 451.3mg | Potassium: 153.1mg | Fiber: 0.7g | Sugar: 1.2g | Net carbs: 2.7g