Wednesday, September 08, 2010

Recipe for Frittata with Zucchini, Sun-Dried Tomatoes, and Sausage

Frittata with Zucchini, Sun-Dried Tomatoes and Sausage(Updated and added to Recipe Favorites, September 2010.) Right now it's garden veggies in every meal at my house, and I've been making a lot of breakfast creations with zucchini, chard, tomatoes, and even kale. While the zucchini is so abundant, it seemed like a good time to update this recipe inspired by my brother Rand, who was making frittata with zucchini, sun-dried tomatoes, and turkey ham when I called one day a few years ago. I switched the ham for chicken sausage when I first posted this back in 2005 (with a photo that I'm truly glad to be getting rid of!) If you have a lot of zucchini and you're running out of ways to use them, give this tasty frittata combination a try!

This time I used this flavorful turkey sausage because I can no longer find the chicken sausages I used back in 2005. You can make this with any type of chicken or turkey sausage, but if you used uncooked sausage I would cook that in a separate pan before adding it to the zucchini.

Dice up one medium-sized zucchini, then saute it in olive oil about 3 minutes, or until the zucchini barely starts to soften.

Add 2-3 links diced chicken or turkey sausage and saute about 3 minutes more.

Then add 1/4 cup chopped sun-dried tomatoes and saute about 2 minutes more. (You could also use chopped slow roasted tomatoes in this if you have them.)

Pour the eggs over the zucchini-sausage-tomato mixture. (I use a fork to gently stir so the ingredients are well distributed.)

Reduce the heat, cover the pan, and cook frittata about 10 minutes, or until eggs are set but still glistening on top.

Sprinkle a little grated Parmesan cheese over the top of the frittata and put it under the broiler for 2-3 minutes until cheese is melted, frittata is slightly puffed up, and top is lightly browned. (Since I got my new stove, I keep burning things under the broiler, so watch it carefully!)

Here's the finished frittata, lightly browned and delicious. (I keep forgetting how Parmesan cheese makes things look fuzzy in photos, but I probably won't stop liking it because of that!)

Frittata with Zucchini, Sun-Dried Tomatoes, and Sausage
(Makes 3-4 servings, recipe inspired by Rand)

1 cup diced zucchini (1 small zucchini)
1 T olive oil
2-3 links pre-cooked turkey or chicken Sausage (If using sausage that's not pre-cooked, I would saute it in a separate pan before adding to zucchini.)
1/4 cup finely diced sun-dried tomatoes
6 eggs
2 T half and half (optional, I don't add this any more)
1/2 tsp.Spike Seasoning
fresh ground black pepper to taste
fresh grated Parmesan for top of frittata

Preheat broiler. Cut zucchini in fourths lengthwise, cut away some of the white part, leaving about 3/8 inch white part remaining, then cut into 1/2 inch pieces. Heat olive oil in heavy 12 inch non-stick or cast iron frying pan, then saute zucchini 3 minutes.

While zucchini sautes, cut sausage lengthwise into fourths, then into 3/4 inch pieces. Add diced sausage to zucchini and saute 3 minutes more. Add diced sun-dried tomatoes and saute 2 minutes more.

Beat eggs with cream (if using), Spike and pepper. Pour eggs over zucchini mixture, stir gently to be sure zucchini, sausage and tomatoes are evenly distributed in eggs. Cover pan and cook about 10 minutes, until eggs are nearly set but still glistening on top.

Grate desired amount of Parmesan over top of frittata and place under broiler 2-3 minutes, until cheese is melted, frittata is slightly puffed up and top is starting to brown. Serve immediately.

This would be good with sour cream and/or salsa.

South Beach Suggestions:
Using turkey or chicken sausage that's relatively low in saturated fat would make this frittata a good choice for any phase of the South Beach Diet, or any type of low-glycemic eating plan.

More Ideas with Zucchini and Eggs:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Zucchini and Green Chile Breakfast Casserole from Kalyn's Kitchen
Zucchini Bake with Feta and Thyme from Kalyn's Kitchen
Gluten-Free Breakfast Muffins with Zucchini, Feta, and Quinoa from Kalyn's Kitchen
Zucchini Breakfast Casserole from Simply Recipes
Zucchini and Eggs from Mediterranean Cooking in Alaska
Zucchini Frittata for Two from The Perfect Pantry
Eggs Cocotte with Cream of Zucchini, Sun-Dried Tomato and Artichokes from Citron & Vanilla
Zucchini and Squash Frittata from Artichoke Heart
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)counter customizable free hit
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More to Chew On:


  1. Yum, I might make this tonight. I agree South Beach is great-instead of butter I use Rice Bran Oil-highest smoke point and really is quite healthy!!!

  2. This is Kalyn. I just noticed I spelled Frittata wrong in this recipe title. Now I don't dare change it because it's been so long, and if Google has already indexed it with the mispelling then it won't come up if I correct it. Leave a comment and tell me if you noticed it.

  3. yep, i noticed the misspelling, lol

  4. I made this tonight and it was great! I admit I skipped putting it in the oven, and just threw the cheese on about 6 minutes into the cooking. I also would it do with a small onion thrown in during the saute process?

  5. No reason you could not add onions to this. (When I see these old photos, it makes me want to re-cook this and take new pictures!)

  6. By the way, I did fix the mis-spelling of frittata a few years ago! Google has re-indexed it now (thank you Google!)

  7. This would make a fantastic dinner or brunch dish. I like the versatility of being able to add any flavor of turkey sausage since zucchini is such a good, neutral-tasting veggie to work with.

  8. Dara, I agree. I'd love this with Aidell's Roasted Garlic and Gruyere Cheese Chicken Sausage, one of my favorite sausages!

  9. I'm always looksing for ideas of things to put in frittatas!

  10. If only I was still overwhelmed with zucchini!

  11. Frittatas like this one are the backbone of my weekday cooking. Almost any combination of veggies and meat will work, and I always have eggs on hand. Thanks for updating and reporting!

  12. Pam, me too. This was a good one!

    A busy next, sorry to hear you don't have any more zucchini. Still have quite a bit here.

    Lydia, such a great option for breakfast, lunch, or dinner!

  13. I love this dish. It is really perfect for this time of year. I hope all is well and that you are having a good day. Blessings...Mary

  14. Mary, true, you could sub other veggies in this when zucchini isn't in season as well. Thanks for the good wishes, hope you are well too.

  15. I love a good frittata. This looks like a combination that I want to try. Thanks for the recipe :)

  16. This sounds great. I haven't mad a fritata in a while. I should try this one out!

  17. Stash, Cristie, and Dana, thanks! If you have zucchini, you must try this combo.

  18. Fort Lauderdale CateringOctober 20, 2010 at 7:46 AM

    Anybody will love this recipe. It's ideal for dinner or a midday meal. The photos you posted here makes it look more scrumptious. Kids will even grab it and will love the tasty combination!

  19. Got the ingrients last night and this is going to be my first ever attempt at making a frittata! I think I'm going to try it with Chorizo... Thanks, Kalyn! I make your zucchini bake with feta and thyme all the time and it's delicious! :)

  20. Lucas, have fun with it! I'm guessing you'll love how quickly the frittata comes together!


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