Sausage Frittata with Mushrooms is quick, easy dietitian approved recipe. Where’s the best place to learn about eggs? In the hen-cyclopedia!

Sausage Frittata with Mushrooms

Course: Main Dish
Cuisine: American
Keyword: Easy, High protein, Low carb
Cooking Method: Oven
Condition: Chronic Kidney Disease, Diabetes, Gluten Free, Low Sodium, Nut Free
Servings: 4 servings


  • 1 tbsp olive oil
  • 1 red onion small, thinly sliced
  • 1 link andouille sausage cooked, diced
  • 8 oz mushroom any variety, sliced
  • salt and pepper
  • 8 egg
  • 1/4 cup goat cheese crumbled
  • 12 chives chopped


  • Preheat oven to 375° F.
  • Heat a large oven safe skillet or sauté pan over medium heat. When the pan is hot, add the oil and onion. Cook until translucent, about three minutes.
  • Add the andouille sausage and mushroom and continue to sauté, about five minutes. Season with salt and pepper.
  • Beat the eggs vigorously with a fork or a whisk, then add to the skillet, along with the goat cheese and chives or scallions, if using.
  • Place in oven and bake until the eggs have set, about 20 minutes. Let cool, slice into four portions, and top with more chives if you like.


Carbohydrates: 5g | Protein: 16g | Fat: 15g | Sodium: 184mg | Potassium: 351mg | Fiber: 1g

So, we know that mushrooms are one of those love ‘em or hate ‘em foods, but, if you happen to love them, they are packed with nutrients. Mushrooms are well known as being the fungi that we eat but they actually have a significant source of several nutrients as well as some super immune system boosts. Are you looking to sneak in some more B-vitamins or antioxidants? Adding a few mushrooms to different recipes, such as this one, is an incredibly easy way to get 4 different B-vitamins, selenium (an awesome antioxidant) as well as minerals like copper and potassium. Consistent consumption of mushrooms has also shown to help reduce the growth of some cancer cells, protect our body’s cells from damage, and assist in weight loss goals by leaving you feeling full longer. These high fiber fungi are also low in calories and sodium while being free of gluten, fat, and cholesterol – this way they can help meet the restrictions of several different nutrition-related conditions. For more information, as well as some fascinating research articles about the health benefits, types, and general use of mushrooms, head over to the Mushroom Council. You can even sign up for the nutrition newsletter for up to-date nutrition news and recipes (p.s. I did!).

Now, back to our Sausage Frittata recipe, the frittata – we love this style of eggs for breakfast (sometimes lunch or dinner too) because it’s an incredible source of protein, packed with nutrients from the veggies, and easily customizable. If you have some favorite vegetables that you want to swap out (or just add in), it’s so easy – some of our favorites include spinach, kale, bell pepper, and scallions.

Rebecca Bitzer loves to empower Registered Dietitian Nutritionists (RDNs) and their clients.  Co-author of Welcome to the Rebelution: Seven steps to the nutrition counseling practice of your dreams and  Taste the Sweet Rebellion: Rebel against dieting.