Cottage Cheese Egg and Sausage Frittata (Excessive Protein)

This high-protein cottage cheese egg casserole with spinach and chicken sausage is filling and delicious. Enjoy a salad and some crusty bread for breakfast, lunch or dinner.

Cottage cheese egg and sausage frittata

As you may have heard from me, I tried to get more protein in all of my meals. Eggs are already high in protein, so cottage cheese and eggs together add extra protein, perfect for people who don’t like the taste of cottage cheese. You can find more cottage cheese recipes in my high protein bread, my savory cottage cheese bowl and my strawberry protein smoothie.

Fritatta with cut out wedge.

I love cottage cheese and have experimented using it in recipes. I loved how this frittata turned out with egg cottage cheese and sausage. It’s a delicious high-protein breakfast and a great way to have cottage cheese if you’re not a fan of just eating it.

This sausage frittata almost reminds me of my Italian father-in-law’s, who uses ricotta. I also added pecorino romano cheese and Italian sausage for flavor as well as some baby spinach. The cottage cheese gives the frittata such a great texture and adds more protein to the eggs.

What is a good high protein breakfast?

Breakfast is considered high in protein if it contains at least 15-20 grams of protein. Cottage cheese is obviously a good choice as a one-cup serving can contain over 25 grams of protein. Below are some more high protein breakfast ideas:

  • Quiches: Crustless Quiche Lorraine, Ham and Swiss Crustless Quiche
  • Omelets: Omelette Tortilla Breakfast Wrap, Goat Cheese Herbal Omelette with Nova Lox
  • Breakfast Bowls: Chorizo ​​Breakfast Bowl, Breakfast Taco Scramble
  • Sandwiches: BLT breakfast sandwich, bacon, egg and avocado bagel sandwich, PBJ on high protein bread
  • Egg casseroles: Tex Mex breakfast casserole, sausage, cheese and vegetarian breakfast casserole
  • Eggs Benedict: Crab Cakes Benedict, Mangold Eggs Benedict
  • Greek yogurt: Greek yogurt with berries, nuts and honey

Which pan do you use for a frittata?

You will need an oven safe pan to prepare a frittata. It starts on the stove but ends in the oven for about 15-20 minutes. Use a nonstick pan that fits in a 350-degree oven or cast iron pan.

How to Make a Frittata:

Frittatas can be cooked and reheated in advance, making them great for meal preparation. Simply place the baked frittata in four meal preparation containers, cover and refrigerate for three to four days.

Bring to room temperature for eating or microwave in 30-second intervals until heated through.

What do you serve with a frittata?

Frittatas are excellent on their own as they are quite filling as they contain so much protein. If you want to round off your meal, I have a few suggestions for you:

  • For breakfast, serve the Italian sausage frittata with hash browns, fruit or wholemeal bread.
  • For lunch or dinner, eat the frittata with a salad and bread or a vegetable side dish.


  • Put the spinach in Swiss chard or kale, or try it with broccoli or paprika instead.
  • Use Italian turkey sausage if you can’t find a chicken.
  • Instead of baking the frittata, stir the eggs and eat them as scrambled vegetable sausage.
  • Make sausage frittata muffins by pouring the egg mixture into a muffin pan and baking at 350 degrees for 25 minutes.

Cottage cheese egg and sausage frittataFrittata on a plate with lettuce.

More Frittata Recipes You’ll Love:

Cottage cheese and egg casserole (frittata)

233 Cals 21.5 protein 2 carbohydrates 15th Fats

Preparation time: 5 min

Cooking time: 25th min

Total time: 30th min

This high-protein cottage cheese egg casserole with spinach and chicken sausage is filling and delicious. Enjoy a salad and some crusty bread for breakfast, lunch or dinner.

  • Cooking spray
  • 1 Link Italian chicken sausage, Housing removed
  • 8th Big eggs
  • 1/2 Cup 1% cottage cheese, I love good culture
  • 1/2 Cup grated Pecorino Romano or Parmesan
  • 1 Cup chopped baby spinach
  • 3/4 teaspoon kosher salt
  • Freshly ground black pepper
  • Preheat the oven to 350 degrees. Set the oven shelf to the second highest value from above.

  • Lightly spray a 10-inch ovenproof pan with cooking spray.

  • In a medium bowl, whisk together eggs, cottage cheese, pecorino, spinach, salt, and pepper. Put aside.

  • Put a sausage in a pan, chop it into small pieces with a wooden spoon over medium heat and cook for about 4 minutes until it is brown and cooked through.

  • Pour the egg mixture into the pan and cook for 1 minute so the bottom hardens.

  • Bake in the oven until the top is firm, about 16 to 18 minutes.

  • Using a spatula, carefully slide the frittata out of the pan onto a cutting board and cut into 4 wedges.

  • Serve with salad and wholemeal bread, if desired.

Portion: 1wedge, Calories: 233kcal, Carbohydrates: 2G, Protein: 21.5G, Fat: 15thG, Saturated fatty acids: 5.5G, Cholesterol: 386mg, Sodium: 723mg, Fiber: 0.5G, Sugar: 1G

Blue Smart Points: 3

Green Smart Points: 7th

Purple Smart Points: 3

Keywords: Bake cottage cheese eggs, cottage cheese eggs, high protein breakfast

Posted February 15, 2021 by Gina

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