RecipeApple, Sausage and Caramelized Onion Frittata

Nutrition Facts
Amount per Serving
  • Calories: 170
  • Protein: 15 g
  • Total Fat: 8 g
    • Unsaturated Fat: 5.5 g
    • Saturated Fat: 2.5 g
  • Cholesterol: 155 mg
  • Total Carbohydrate: 8 g
  • Dietary Fiber: 1 g
  • Total Sugar: 5 g
    • Natural Sugar: 5 g
    • Added Sugar: 0 g
  • Sodium: 600 mg

Each bite of this sweet and savory frittata provides delicious layers of complementary flavors, including juicy apples, meaty sausage, earthy thyme and sweet caramelized onions. It’s also packed with protein, low in carbs, and ready in less than 30 minutes. While I typically use an oven-safe nonstick skillet or well-seasoned cast-iron skillet, you can also add the sautéed apple, onion and sausage mixture into a casserole dish, then stir in the egg mixture and bake it off in the oven. I hope you love it as much as I do—it’s a breeze to make and so much more special than standard scrambled eggs and sausage. Note: If you prefer a dairy-free version, swap in almond, soy or oat milk and simply omit the cheese topping.

    • Prep time
    • Total Time
    This recipe makes 1 frittata (8 slices)
    • 1 package (12 ounces) chicken-apple breakfast sausage (or regular-size), sliced into small ½-inch pieces
    • 1 apple, cored and thinly sliced*
    • 1 yellow or Vidalia onion, thinly sliced (~1 heaping cup)
    • Freshly ground black pepper to taste
    • 5 large eggs
    • 5 large egg whites
    • ¼ teaspoon dried ground mustard
    • ¼ teaspoon kosher salt
    • ¼ cup low-fat milk
    • 2 to 3 sprigs of fresh thyme leaves (or ½ teaspoon dried thyme leaves)
    • ½ to 1 cup extra sharp or sharp cheddar, grated or shredded

    *You can use any favorite apple variety, including sweet (such as honey crisp and fuji) or tart (like granny smith).


    Preheat oven to 400°F.

    Liberally coat a large 10-inch (oven-safe) nonstick skillet with oil spray (or add a few teaspoons of oil to the pan) and warm over medium heat. Add the sliced sausage and sauté until golden brown all over, about 3 to 4 minutes, stirring frequently. Remove the sausage and set aside.

    In the same skillet, add the apple and onion. Mist with additional oil spray (or drizzle on a bit more oil) and sauté over medium heat for about 4 minutes until the onions and apples become soft and slightly caramelized, but still hold their shape. Season with freshly ground pepper.

    Meanwhile, in a large mixing bowl, whisk the whole eggs, egg whites, milk, dried mustard, salt, pepper to taste, and fresh (or dried) thyme until well combined and slightly frothy.

    Add the sausage back into the skillet with the apple-onion mixture. Using a rubber spatula, mix just to combine and gently flatten to make sure there is one layer with everything evenly distributed on the bottom of the skillet. Gently pour the egg mixture over the sausage, apples, and onions. Top with grated sharp cheddar cheese.

    Transfer the skillet to the oven and bake for 15 to 17 minutes. (The cooking time will vary if the cooking vessel is bigger or smaller, but it puffs nicely so that’s a great way to detect doneness. It will deflate pretty quickly once removed from the oven.) The frittata should be completely puffed, slightly golden, with no liquid remaining. For a crispier and lightly-browned cheese crust, finish under the broiler for 1 minute. Serve immediately.

    Nutrition provided for 1 slice.

    Try this Asparagus, Swiss Chard and Feta Frittata!