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Frittata bites
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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

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.
  • 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.

Notes

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.

Nutrition

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