Refuel Recipe: Spicy Sausage Frittata (great for meal prep!)

Wordpress Featured Image - Refuel Recipe
Share on facebook
Share on twitter
Share on linkedin
Share on email

Make-Ahead Spicy Sausage Frittata

What’s the difference between a frittata, a crustless quiche, and a breakfast casserole? We dunno either. But this flavor-packed pan is great for meal prepping your breakfasts, plus it’s extremely macro and micro friendly!

Spicy Sausage Frittata

Nutrition facts per serving (makes 8 servings):

Calories – 381 

Protein – 37g

Fat – 20g 

Carbs – 15g



2 lbs hot breakfast turkey sausage⁣

8 large eggs⁣

16 large egg whites (or 3 cups liquid egg whites)⁣

10 oz butternut squash, cubed, frozen⁣

10 oz sweet potato, cubed, frozen⁣

10 oz greens of your choosing (spinach, kale, arugula) roughly chopped or torn⁣

1 yellow onion, diced⁣

1 tsp garlic powder⁣

1 tsp salt⁣

2 tbsp salted butter, softened⁣



  • Bake squash and sweets according to their package.⁣

  • While squash and sweets are cooking, cook onion and sausage in a large skillet over medium-high heat until cooked through — chopping/crumbling the sausage as you go.⁣

  • Once squash and sweets are done cooking, get your oven to 400 degrees, and use salted butter to coat a large glass baking dish (9×13). Really work that butter in all corners and areas where food will be, dudes. This is how we get a crispy crust and prevent our food from sticking.⁣

  • In another bowl, whisk egg, whites, garlic powder and salt until all combined and frothy like. ⁣

  • Place all ingredients (vegetables, eggs, sausage) in the glass baking dish and mix well so that everything is evenly coated in the egg mixture.⁣

  • Cook for 30 minutes, until eggs are solid and edges are browned and crispy bois.



  • This is a bomb ass meal prep dish as it reheats well. Double this recipe to feed 2 people breakfast for a week.⁣

  • Cut into squares and store between wax paper in an air-tight container for up to 3-4 days. ⁣


If you want access to tons of recipes like this one, plus the warm embrace of a nutrition coach helping you hit your health and fitness goals, book a free consultation with one of our nutrition coaches today! Our nutrition program, Refuel, is proven to help get you from where you are today, to where you want to be. No gimmicks. No tricks. Just quality, compassionate coaching, attainable and sustainable goals, and, of course, results. 

Who wrote this post...

Crossfit Renew

Crossfit Renew

Like the Olive Garden, when you’re here, you’re family. And we believe every family member has a story to tell -- that’s why we take the time to feature some of our family through member spotlights, testimonials, and guest posts written by some of our very own.

Want More?

Crossfit Renew

Vietnamese Caramelized Turkey Bowls Better than takeout! Nutrition facts per 6 oz of meat (makes 8 servings): Calories — 308⁣Protein — 41g⁣Fat — 7g⁣Carbs —

Read More »
Coaches Corner
Tim Dancy

My Steps to Sobriety, by Coach Tim Head to happy hour these days and you’ll notice there’s a new menu mainstay at your favorite bars

Read More »
Coaches Corner
Brett Myles

What A Movement Break Can Do For Your Productivity At CrossFit Renew, we understand the value of high-intensity workouts and the significant benefits they bring

Read More »

Let's Do This!

Fill out my online form.

Register for BAFF!

Book Now!

Book a Free Intro Session!

Enter your information below and find a time that works for you to come in for a free session.