If you’re looking for a quick and easy breakfast that’s both satisfying and packed with wholesome ingredients, this Sausage Frittata with Squash is your answer. Whether you’re meal-prepping for the week, feeding a hungry family, or simply craving a hearty, low-carb breakfast, this high-protein frittata will check all the boxes.

Made with savory sausage, tender squash, and fluffy eggs, this one-pan meal is perfect for busy mornings or even a light dinner. Plus, it’s naturally gluten-free, keto-friendly, and loaded with nutrients, making it a great way to start your day with something both delicious and nourishing.

This Sausage Frittata with Squash is the ultimate easy breakfast recipe that’s perfect for busy mornings, meal prepping, or even a light dinner. With its savory sausage, tender squash, and fluffy eggs, every bite is packed with flavor and nutrition.

Whether you’re on a low-carb diet, gluten-free lifestyle, or just love a hearty breakfast, this frittata is a must-try. Give it a go, and let me know how you customize yours in the comments below!

Why You’ll Love This Sausage and Squash Frittata

• Protein-Packed & Filling – Thanks to the eggs and sausage, this frittata is a great way to fuel your morning.
• Naturally Low-Carb & Gluten-Free – A great option for keto or gluten-sensitive eaters.
• Versatile & Customizable – Swap out the squash for zucchini, spinach, or bell peppers for variety.
• Meal-Prep Friendly – Stores well in the fridge and makes a quick breakfast for busy mornings.
• One-Pan Wonder – Minimal dishes and easy cleanup make this a stress-free meal.

INGREDIENTS YOU’LL NEED

• Breakfast Sausage: Mild, freshly ground for a savory base.
• Yellow Summer Squash: Sliced into thin wheels, offering a delicate crunch and subtle sweetness.
• Eggs: Fresh and large, providing a rich, fluffy structure.
• Mozzarella Cheese: Shredded for a melty, gooey texture.
• Cheddar Cheese: Shredded to add a tangy, robust flavor.
• Whole Milk: Brings creaminess and smooth consistency.
• Green Onions: Freshly sliced, with one reserved for a vibrant garnish.
• Italian Seasoning: A fragrant blend of herbs to enhance the overall taste.
• Olive Oil: Adds a fruity richness while aiding in cooking.
• Garlic: Minced to infuse a bold, aromatic depth.

STEP-BY-STEP INSTRUCTIONS

Preheat the oven to 350 degrees Fahrenheit. 

Crumbled the sausage in a heated skillet over medium heat until brown. Be sure to drain any liquid left over in the pan.

Place the squash in the bottom of an oven-safe oiled skillet or baking dish.

Stir the garlic into the sausage and spread it out over the top of the squash in the skillet.

a)

b)

In a small bowl, add the eggs, seasoning, milk, and the desired amount of salt and pepper (optional). Stir everything together until the eggs and milk are a pale yellow

a)

b)

c)

Dump the two cheeses and some of the green onions into the egg mixture and combine. Suggestion: Save some cheese to add on top if desired.

Pour the egg and cheese mixture into the skillet.  Pour the mixture over the squash in the skillet. Add any cheese you preserved on top.

Bake the frittata for 30-40 minutes. The dish is done when the eggs are cooked but not overdone.

Add green onions on top when the frittata is done cooking.

a)

b)

STORAGE OPTIONS

Refrigerate: Store leftovers in an airtight container in the fridge for up to 4 days.

Freeze: Wrap slices individually in plastic wrap, then place them in a freezer-safe bag. Freeze for up to 2 months.

Reheat: Warm in the microwave for 30-45 seconds or bake at 350°F until heated through. For a crispier texture, reheat in a skillet over medium heat.

VARIATIONS AND SUBSTITUTIONS

• Protein: Swap sausage for bacon, ham, shredded chicken, or plant-based alternatives.
• Vegetables: Replace squash with zucchini, bell peppers, mushrooms, spinach, or potatoes.
• Dairy: Use feta, cheddar, or gouda; add ricotta or cottage cheese for creaminess.
• Egg Mixture: For fluffier texture, mix in cream, Greek yogurt, or dairy-free milk.
• Flavor Boost: Enhance with fresh herbs, spices, sun-dried tomatoes, or olives.
• Dietary Adjustments: Go low-carb with spinach and mushrooms or make it dairy-free with plant-based cheese and milk.

Sausage Frittata with Summer Squash

Yield: 6

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

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Ingredients

• 1 lb. mild breakfast sausage, ground
• 1-1 ½ cups yellow summer squash, cut into thin wheels
• 8 large eggs
• 1 cup mozzarella cheese, shredded
• ½ cup cheddar cheese, shredded
• ¾ cup whole milk
• 3 stems green onions, place one aside for garnish
• 1 tsp Italian seasoning
• 1 tbsp olive oil
• 2 cloves garlic, minced

Instructions

1. Preheat the oven to 350 degrees Fahrenheit. 
2. Crumbled the sausage in a heated skillet over medium heat until brown. Be sure to drain any liquid left over in the pan.
3. Place the squash in the bottom of an oven-safe oiled skillet or baking dish.
4. Stir the garlic into the sausage and spread it out over the top of the squash in the skillet. 
5. In a small bowl, add the eggs, seasoning, milk, and the desired amount of salt and pepper (optional). Stir everything together until the eggs and milk are a pale yellow
6. Dump the two cheeses and some of the green onions into the egg mixture and combine. Suggestion: Save some cheese to add on top if desired.
7. Pour the egg and cheese mixture into the skillet.  Pour the mixture over the squash in the skillet. Add any cheese you preserved on top.
8. Bake the frittata for 30-40 minutes. The dish is done when the eggs are cooked but not overdone.
9. Add green onions on top when the frittata is done cooking.

Nutrition Information:

Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 487Total Fat: 38gSaturated Fat: 14gTrans Fat: 0gUnsaturated Fat: 21gCholesterol: 340mgSodium: 904mgCarbohydrates: 7gFiber: 1gSugar: 4gProtein: 30g