A High-Protein Breakfast That Actually Keeps You Full: Spinach, Tomato & Turkey Sausage Frittata

If you’ve ever eaten breakfast and felt hungry again an hour later… this one’s for you.

This high-protein spinach, tomato, and turkey sausage frittata is one of those recipes that checks all the boxes: simple ingredients, big flavor, and nearly 40 grams of protein per serving.

It’s satisfying without being heavy and perfect for busy mornings, meal prep, or even breakfast-for-dinner nights.

We love this recipe because it proves something important: Eating for your goals doesn’t have to be complicated or bland!

Why This Frittata Works

Most breakfast recipes are either:

• Carb-heavy and not filling

• Protein-light and snacky

• Or loaded with oils and cheese that don’t align with your goals
  

This frittata flips that script.

✔️ High protein from eggs, egg whites, and lean ground turkey

✔️ Tons of volume from spinach and tomatoes

✔️ No oil needed (hello, nonstick skillet)

✔️ Balanced with sprouted grain Ezekiel bread for sustained energy

It’s a breakfast that fuels workouts, busy schedules, and real life.

Spinach, Tomato & Turkey Sausage Frittata

Serves 4 | Prep: 10 min | Cook: 15 min | Total: ~25 min

Ingredients

Turkey “Breakfast Sausage”

• 12 oz 93–99% lean ground turkey

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp fennel seed (crushed, optional)

• ½ tsp smoked paprika

• ½ tsp dried sage

• ¼–½ tsp black pepper

• Pinch red pepper flakes (optional)

• Salt, to taste

• Splash of water or broth (to prevent sticking)

  
  

Frittata

• 3 large whole eggs

• 1½ cups liquid egg whites

• 2 scallions, thinly sliced

• 10 oz baby spinach (fresh or frozen, fully squeezed dry)

• 1 cup cherry or grape tomatoes, halved

• Salt & pepper, to taste

  
  

To Serve

• 4 slices Ezekiel 4:9 sprouted grain bread, toasted

Instructions

1. Cook the turkey: Heat a large nonstick, oven-safe skillet over medium heat. Add ground turkey with a splash of water or broth. Cook, breaking it up, until fully cooked. Add sausage seasonings and cook 1–2 more minutes until fragrant. Transfer to a bowl.

2. Cook the veggies: In the same skillet, add scallions and cook 1 minute. Add spinach and cook until just wilted.

3. Mix the eggs: In a large bowl, whisk together whole eggs, egg whites, salt, and pepper. Stir in cooked turkey and veggies.

4. Cook the frittata: Pour mixture back into the skillet. Scatter tomatoes on top. Cover and cook 4–5 minutes until edges are set.

5. Broil to finish: Broil 3–4 minutes until the center is fully set and lightly puffed.

6. Serve: Slice into 4 wedges and serve each with 1 slice of toasted Ezekiel bread.

Macros Per Serving (Approximate)

• Calories: ~350

• Protein: ~38–39 g

• Carbs: ~20 g

• Fat: ~12 g

• Fiber: ~5–6 g

Meal Prep & Make-It-Your-Own Tips

• Great for meal prep: Keeps 4 days in the fridge

• Want more protein? Add extra egg whites

• No bread? Still works beautifully as a veggie-forward, protein-heavy meal
  

This is the kind of recipe we love recommending because it’s realistic, flexible, and sustainable — not just “healthy on paper.”

Want More Simple, Goal-Aligned Recipes Like This?

Inside the FittCoaching, our clients get access to easy, high-protein meals, customized to their preferences, lifestyle, and goals — without cutting out foods they enjoy or spending hours in the kitchen.

If you’re ready for nutrition that works with your life (not against it), book a strategy call and let’s build something that actually sticks 💛