Southwest Frittata Recipe

This Southwest Frittata combines savory turkey sausage with zesty peppers, onions, and perfectly set egg whites for a protein-packed meal that’s bursting with southwestern flavors. Ready in just 30 minutes, it’s an ideal option for busy mornings, meal prep, or a satisfying breakfast-for-dinner solution. The melty cheese topping and customizable garnishes make this frittata a crowd-pleaser for any occasion!

Why You’ll Love This Recipe

• Protein-Packed: Loaded with lean turkey sausage and egg whites, this frittata delivers serious protein to keep you energized throughout the day.
• Versatile: Perfect for breakfast, brunch, lunch, or dinner – this dish doesn’t confine itself to any single mealtime.
• Make-Ahead Friendly: Prepare it once and enjoy throughout the week for quick, nutritious meals when you’re short on time.
• Customizable: The basic recipe is delicious on its own, but you can easily adjust the heat level or toppings to suit your taste preferences.
• One-Pan Wonder: Everything cooks in a single skillet, meaning less cleanup and more time to enjoy your meal.

this Recipe

Ingredients You’ll Need

• Turkey Sausage: Provides lean protein and savory flavor without the heaviness of pork sausage. The foundation of our Southwest flavors.
• Red Bell Pepper: Adds a sweet crunch and beautiful color contrast to the frittata. Also packs in vitamin C.
• Red Onion: Delivers that aromatic base flavor that’s essential in Southwest cooking. The mild bite mellows beautifully when cooked.
• Jalapeño: Brings just enough heat to wake up your taste buds without overwhelming the dish. Remember, the seeds contain most of the heat.
• Chili Powder and Cumin: The signature spice duo that gives this frittata its authentic Southwestern personality. Don’t skimp here!
• Egg Whites: Creates a protein-rich, fluffy base that carries all those delicious flavors while keeping the dish lighter than whole eggs would.
• Cheddar Cheese: Forms that irresistible golden, bubbly crust on top. The slight sharpness balances the other flavors perfectly.
• Olive Oil: Just a touch to help cook the vegetables and prevent sticking. Nothing fancy needed.
• Salt and Pepper: The most basic seasonings that pull everything together – adjust to your taste.

Variations

Want to make this Southwest frittata your own? Here are some delicious options:

• Veggie Lover’s Version: Skip the turkey sausage and double up on vegetables – try adding corn, black beans, or zucchini.
• Spice Enthusiast: Leave some jalapeño seeds in or add a diced chipotle pepper in adobo sauce for more heat.
• Whole Egg Option: Substitute 10-12 whole eggs for the egg whites if you prefer. This will give you a richer, more golden frittata.
• Cheese Variations: Try pepper jack for extra spice, or a Mexican cheese blend for authentic flavor.
• Meat Alternatives: Ground chicken, chorizo, or even plant-based crumbles work well in place of the turkey sausage.

How to Make Southwest Frittata

Step 1: Prepare Your Skillet

Preheat your oven to 375°F. Heat a 10-inch oven-safe skillet over medium heat and add the olive oil.

Step 2: Cook the Turkey Sausage

Add the turkey sausage to the hot skillet, breaking it into small chunks with a wooden spoon. Cook thoroughly until no pink remains, about 5-7 minutes.

Step 3: Add the Vegetables and Seasonings

Toss the diced red bell pepper, red onion, and jalapeño into the skillet with the cooked turkey. Sauté until the vegetables soften, approximately 5 minutes. Sprinkle in the chili powder, cumin, salt, and pepper, stirring to coat everything evenly. Remove the skillet from heat.

Step 4: Add Egg Whites and Cheese

Pour the egg whites over the sausage and vegetable mixture, tilting the pan if needed to ensure even distribution. Sprinkle the shredded cheddar cheese evenly across the top.

Step 5: Bake to Perfection

Transfer the skillet to your preheated oven and bake for 25 minutes, or until the egg whites are completely set and the cheese has melted to a beautiful golden brown.

Step 6: Cool Slightly and Serve

Allow the frittata to cool for about 5 minutes before slicing into 8 wedges. This brief rest helps the eggs set further and makes for cleaner slices.

Pro Tips for Making the Recipe

• Cast Iron Magic: A well-seasoned cast iron skillet works beautifully for frittatas, providing even cooking and a naturally non-stick surface.
• Don’t Overmix: Once you pour in the egg whites, resist the urge to stir – just let them settle naturally around the fillings.
• Watch for Doneness: The frittata is ready when the center is just set – it should have a slight jiggle but not appear wet or runny.
• Prep Ahead: Chop all your vegetables the night before to make morning assembly lightning-fast.
• Cheese Strategy: Reserve a small portion of the cheese to sprinkle on during the last 5 minutes of baking for an extra golden top.

How to Serve

This Southwest frittata shines as the star of your table, but it pairs wonderfully with complementary sides:

Toppings Bar:

Set out small bowls of fresh cilantro, salsa, hot sauce, and Greek yogurt so everyone can customize their slice.

Perfect Pairings:

• Serve with avocado slices or guacamole for healthy fats
• A simple side salad with lime vinaigrette balances the richness
• Warm corn tortillas turn frittata wedges into a hand-held meal
• Roasted sweet potatoes add a complementary sweetness

Beverage Matches:

A zesty Bloody Mary for brunch, black coffee for breakfast, or a light Mexican beer for dinner makes this frittata even more special.

Make Ahead and Storage

Storing Leftovers

Cool the frittata completely, then store individual slices in airtight containers in the refrigerator for up to 4 days. This makes it perfect for meal prep!

Freezing

This frittata freezes beautifully! Wrap individual slices tightly in plastic wrap, then aluminum foil, and freeze for up to 3 months. Label with the date so you know when you made it.

Reheating

From refrigerated: Microwave for 30-45 seconds or warm in a 350°F oven for 5-10 minutes until heated through.

From frozen: Thaw overnight in the refrigerator, then reheat as above, or reheat from frozen in the microwave for 1-2 minutes, checking halfway through.

FAQs

Can I make this frittata with whole eggs instead of egg whites?
Absolutely! You can substitute 10-12 whole eggs for the 16 oz of liquid egg whites. This will give you a richer flavor and golden color, though it will increase the fat and calorie content slightly. The cooking time remains the same.

My family doesn’t like spicy food. How can I adjust the heat level?
Easy fix! Simply omit the jalapeño completely and reduce the chili powder to 1/2 teaspoon. You’ll still get the wonderful Southwest flavors without the heat. You can always serve hot sauce on the side for family members who enjoy a bit of spice.

Can I prepare this the night before and bake it in the morning?
You can definitely prep all the components ahead of time, but I don’t recommend assembling the entire frittata until you’re ready to bake. Instead, cook the sausage and vegetables, then refrigerate them overnight. In the morning, reheat the mixture in your skillet, add the egg whites and cheese, and bake as directed. This ensures the best texture.

I don’t have an oven-safe skillet. What can I use instead?
No problem! Cook the sausage and vegetables in your regular skillet, then transfer the mixture to a greased 9-inch pie plate or baking dish. Pour the egg whites over top, sprinkle with cheese, and bake as directed. You might need to adjust the cooking time slightly, so keep an eye on it.

Final Thoughts

This Southwest Frittata brings together protein-packed ingredients with vibrant Southwestern flavors in one simple, satisfying dish. Whether you’re feeding a hungry family at breakfast or prepping meals for a busy week ahead, this versatile recipe delivers both nutrition and flavor without complicated techniques or hard-to-find ingredients. Give it a try this week – your taste buds (and schedule) will thank you!

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