Keto Sausage and Kale Frittata with Ricotta

Why You’ll Love This Recipe

• Low-carb, high-protein frittata that feels luxurious thanks to ricotta and Parmesan.
• All-in-one skillet meal that works for breakfast, lunch, or a quick dinner.
• Balanced flavor: savory Italian sausage, garlicky kale, and creamy, fluffy eggs.
• Great make-ahead option that reheats beautifully for busy weekdays.

Grocery List

• Produce: Kale, garlic, parsley (optional)
• Dairy: Eggs, whole-milk ricotta, Parmesan, heavy cream
• Pantry: Extra-virgin olive oil, kosher salt, black pepper, red pepper flakes
• Meat: Italian sausage (mild or hot)

Full Ingredients

Egg Custard

• 8 large eggs
• 1/2 cup whole-milk ricotta
• 1/2 cup finely grated Parmesan cheese
• 2 tablespoons heavy cream
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper

Sausage & Kale

• 8 ounces Italian sausage, bulk or casings removed
• 1 tablespoon extra-virgin olive oil (use as needed)
• 3 cups chopped kale, tough stems removed
• 3 garlic cloves, minced
• 1/4 teaspoon red pepper flakes
• 1/4 teaspoon kosher salt (for seasoning the kale)

To Finish

• Extra grated Parmesan, to taste
• Chopped fresh parsley (optional)

Step-by-Step Instructions

Step 1: Preheat and prepare the pan

Heat the oven to 375°F (190°C). Position a rack in the center. Grease a 10-inch oven-safe skillet (cast iron preferred) with a thin film of olive oil or nonstick spray to ensure easy release after baking.

Step 2: Whisk the egg custard

In a large bowl, whisk together the eggs, ricotta, Parmesan, heavy cream, 1/2 teaspoon kosher salt, and the black pepper until the mixture is smooth and lightly frothy. Set aside. The ricotta should be well dispersed; small flecks are fine and will create creamy pockets in the finished frittata.

Step 3: Brown the sausage

Place the skillet over medium heat. Add the sausage and cook, breaking it into small crumbles with a spatula, until well browned and no longer pink, 6–7 minutes. If the sausage is very lean, add up to 1 tablespoon olive oil to prevent sticking. Adjust heat as needed to avoid scorching.

Step 4: Add garlic and kale

Stir in the minced garlic and red pepper flakes; cook just until fragrant, about 30 seconds. Add the kale and the remaining 1/4 teaspoon kosher salt. Cook, tossing frequently, until the kale is bright green and wilted, 2–3 minutes. Spread the sausage and kale into an even layer across the pan.

Step 5: Add eggs and set the edges

Pour the egg mixture evenly over the sausage and kale. Use a spatula to gently nudge the filling so the eggs flow into all the gaps. Cook on the stovetop for 1–2 minutes without stirring, just until the outer 1 inch begins to set and pull away from the sides.

Step 6: Bake until puffed and just set

Transfer the skillet to the oven and bake for 12–15 minutes, until the frittata is puffed, lightly golden at the edges, and the center is just set. A thin knife inserted in the center should come out mostly clean with a few moist curds. Do not overbake to keep the texture custardy.

Step 7: Rest, slice, and garnish

Set the skillet on a rack and let the frittata rest for 5 minutes to finish setting. Loosen the edges with a spatula, slice into 6 wedges, and shower with extra Parmesan and parsley, if using. Serve warm or at room temperature.

Pro Tips

• Use a hot, well-greased skillet and pre-set the edges on the stovetop for clean slices and even baking.
• Whisk the ricotta well into the eggs to avoid dense pockets; small curds are fine and create creamy bites.
• Season in layers: a pinch of salt with the kale plus salt in the custard keeps flavors balanced.
• Check early at 12 minutes; residual heat continues to cook the center after you pull it from the oven.
• No oven-safe skillet? Assemble in a greased 9-inch pie dish and bake 18–22 minutes (skip the stovetop pre-set).

Variations

• Spicy Calabrian: Use hot Italian sausage and add 1 teaspoon chopped Calabrian chilies with the garlic.
• Mushroom & Kale: Sauté 6 ounces sliced cremini with the sausage for extra umami and moisture.
• Herby Ricotta Swirl: Dollop 1/3 cup ricotta mixed with 1 tablespoon chopped basil and swirl into the eggs before baking.

Storage & Make-Ahead

Refrigerate leftovers in an airtight container for up to 4 days. Reheat slices in a 300°F (150°C) oven for 8–10 minutes or in a covered skillet over low heat until warmed through; avoid microwaving on high to prevent rubbery eggs. For meal prep, cook fully, cool, and slice; store portions individually. Freezing is possible for up to 2 months, tightly wrapped, though texture may be slightly spongier after thawing. Thaw overnight in the refrigerator before reheating.

Nutrition (per serving)

Approximate values: 310 calories; 25 g fat; 18 g protein; 4.8 g total carbs; 1.5 g fiber; 3.3 g net carbs. Values will vary with brand of sausage and cheese.