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August 25, 2022

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

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

Ingredients:

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⁣

Instructions:

  • 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 (9x13). 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.

Notes:

  • 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.

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Sweet & Spicy Korean Turkey Spring Roll Bowls

serving of meat makes 8 servings: Calories — 565⁣ Protein — 40g⁣ Fat — 21g⁣ Carbs — 33g⁣ ⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐠𝐫𝐨𝐮𝐧𝐝 𝐭𝐮𝐫𝐤𝐞𝐲⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥: ⁣ ⁣ 3 lbs lean ground turkey⁣ 9 tsp garlic, minced about 9 cloves⁣ 34 cup brown sugar, packed⁣ 34 cup low-sodium soy saucetamaricoconut aminos⁣ 6 tsp sesame oil⁣ 1 tsp ground ginger or 2-3 tsp minced⁣ 1 tsp crushed red pepper⁣ 1 tsp black pepper⁣ Sliced green onions for garnish⁣ 𝐅𝐨𝐫 𝐭𝐡𝐞 𝐬𝐩𝐫𝐢𝐧𝐠 𝐫𝐨𝐥𝐥 𝐛𝐚𝐬𝐞⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 10oz bag of shredded cabbage⁣ 10oz bag of julienned carrots⁣ 10oz bag of broccoli slaw⁣ 12oz bag of sea kelp noodles ⁣ 5oz greens of your choice, roughly chopped⁣ 5-10 mini cucumbers, sliced⁣ 1 bunch each of cilantro, mint, and Thai basil, roughly chopped⁣ 13-12 cup peanuts, chopped⁣ Sesame seeds and sliced green onions for garnish⁣ ⁣𝐅𝐨𝐫 𝐭𝐡𝐞 𝐡𝐨𝐧𝐞𝐲 𝐠𝐚𝐫𝐥𝐢𝐜 𝐝𝐫𝐞𝐬𝐬𝐢𝐧𝐠⁣ 𝘏𝘦𝘳𝘦𝘴 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶𝘭𝘭 𝘯𝘦𝘦𝘥:⁣ ⁣ 12 cup olive oil⁣ 6 tbsp rice vinegar⁣ 4 tsp honey ⁣ 2 tsp minced garlic⁣ Salt, pepper, and crushed red pepper to taste⁣ ⁣ To prepare: ⁣ — Heat a large sauté pan over medium-high heat.