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Sausage, Apple, and Goat Cheese Frittata


  • 1 tbsp ghee or butter

  • 1 cup thinly sliced white onion

  • 1 clove garlic, minced

  • 1 cup thinly sliced sausage links

  • 1 1/2 cups thinly sliced apple (or one small apple)

  • 2 cups baby spinach

  • 10 medium eggs

  • 1/4 cup unsweetened full fat coconut milk or whole milk

  • 1/4 tsp salt

  • 1 pinch black pepper

  • 2 tbsp crumbled goat cheese


  1. Preheat oven to 350 degrees.

  2. Heat ghee over medium heat in an oven- safe skillet. When hot, add the onions, garlic, and sausage to the skillet. Cook, stirring until the onions are tender, 3 to 4 minutes.

  3. Add the apples and continue to to cook, stirring, until apples are tender, about 3 more minutes.

  4. Remove from heat and add the spinach to skillet. Stir in until just wilted. Spread the skillet contents into a single even later. Set aside.

  5. Meanwhile, in a large bowl combine the eggs, salt, pepper and milk and whisk until very well combined and frothy. Pour egg mixture evenly into the skillet with the sauteed apples and onions.

  6. Crumble the goat cheese over the top, then transfer to the middle rack of the oven. Cook until the eggs have just set, about 15 minutes. Remove from the oven and allow to cool for about 10 minutes before slicing into 8 large slices.

Recipe from The Defined Dish


Yield 8 servings, nutrition per serving:

240 calories

17g fat

13g protein

8g carbohydrates

2g fiber


A note from our Registered Dietician, Joni Gerken:

"What do the different grades of eggs mean?

The grading of eggs is determined by the USDA standards of inspection. Highest quality eggs are given a grade of AA and then grades of A and B are given in descending order of quality. The exterior and interior of eggs are inspected during the grading process. For a AA or A grade, the outside must have uniform colored shells. Some stains are permitted for a grade B. To determine the quality of the inside, eggs used to be held over candles. Though, candles are no longer used, illumination is still used and the process continues to be called "candling". A small air cell is desirable in an egg, with thicker white and round yolk. A grade B egg would have a thin white and flat yolk. Grade B eggs are often processed into liquid, frozen, or dried egg products.

The size of an egg does not effect it's grade. In packaging, a computer sorts eggs with weight per dozen.

Jumbo: 30 oz. per dozen

Extra large: 27 oz. per dozen

Large: 24 oz. per dozen

Medium: 21 oz. per dozen

Small: 18 oz. per dozen

Peewee: 15 oz. per dozen"

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