Sausage and Mushroom Frittata with Goat Cheese

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Sausage and Mushroom Frittata

An Easy and healthy breakfast, adheres to keto diet macros. Baked egg dish with sausage, goat cheese, and mushrooms. Perfect for weekly meal prep for your busy family.

My morning dictates how the rest of my day will go. Having a few moments of peace with my coffee and a book before the sun is fully risen in the sky – that’s my jam. That’s how I know it’s going to be a great day. I do everything I can to make sure my mornings are fluid. Waking up to a sink full of dirty dishes, or sleeping in too late have a way of making me feel anxious, like I’m already behind the 8-ball, and that sets an unfavorable tone for the rest of my day. That’s why I’m a huge fan or big batch breakfasts when I meal plan. Having breakfast prepped and ready to go is a life saver, especially when it’s a healthy and savory breakfast that feels like a decadent treat, like my sausage and mushroom frittata with goat cheese.


What is a frittata? How is it different from a strata or quiche?

If you do a quick internet search for breakfast recipes, undoubtedly, you will find a myriad of egg dishes. Stratas, frittatas, quiches, crustless quiches, egg bakes, egg casseroles. But if you have certain time restraints, or dietary goals in mind, it can be helpful to know the difference between the different types of egg dishes before you start searching.

A strata is a baked egg dish that uses bread as a binder for the egg custard. It is be layered with veggies, meat, cheese, etc.

A quiche is usually a light egg custard, and it too can contain a variety of fillings. This dish is baked in a pie crust.

Frittata is an Italian word that literally means “fried.” It is a pan fried egg dish that is made with vegetables, meats, or cheese, essentially an open faced omlette.

Egg bakes, casseroles, and crustless quiches are basically all varieties of these three dishes.

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What equipment do you need to make this sausage and mushroom frittata?

Here’s a big part of why I love this recipe so much: All you need is a cutting board and a trusty cast iron skillet. My cast iron skillet is easily the most used and well loved piece of equipment in my kitchen. We use it at least every other day. And you can do so much with it! On higher heat, it produces a sear that nothing short of a hot grill will get you. And because of its weight and material, it heats evenly, so you can bake or simmer in it quite nicely as well. I have had the Lodge 10.25 inch skillet for over a decade, and anticipate handing it down to one of my kids some day.

In addition to the skillet, you’ll need a cutting board and knife (<–this one will be the last knife you ever buy, and it’s inexpensive!) for the mushrooms, and possibly a tool to break up the sausage as it browns. That’s it! Told you it was simple!

What variations can you make to this sausage and mushroom frittata?

Simply put, you can make any adjustments you want! I love goat cheese. I love the fresh, tangy flavor and the silky texture. I also try to limit my dairy intake for the sake of my digestion. But that’s all personal preference! Some shredded greuyere, gouda, or Monterrey jack would pair with the frittata nicely as well.

You might also decide to add more veggies! Go for it! However, if you add more ingredients, you may want to lighten up on the amount of sausage or mushrooms. An overcrowded pan won’t allow the ingredients to cook evenly and will compromise the texture of your frittata.

Some additional ingredients that would be delicous in your frittata:

  • Spinach
  • Shallot
  • Green Onion
  • Sun-dried Tomato
  • Broccoli
  • Zucchini
  • Additional or alternative meats: bacon, ham, shredded chicken
  • Cheeses: Gruyere, Gouda, mozzarella, Monterey jack, Parmesan

How To Serve

This sausage and mushroom frittata is one of my favorite breakfasts because I can make it for an impressive brunch dish when serving friends, or make it for myself for the week’s breakfast.

When serving this frittata for a crowd, prepare it right before it’s served. Keep it warm in the oven for up to thirty minutes. Additionally, you can prepare the filling for the frittata, and save it overnight until you are ready to serve your guests.

If preparing the frittata for meal prep, simply complete it according to the recipe instructions, and let cool in the pan completely before slicing and moving to an airtight storage container. 

Easy and healthy, keto friendly sausage and mushroom frittata with goat cheese. Easy to prepare and great for meal prep for your busy family
Print Recipe
5 from 1 vote

Sausage and Mushroom Frittata

A savory and flavor-packed frittata for meal prep or entertaining
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Breakfast
Cuisine: American
Keyword: brunch, crustless quiche, egg dish, eggs, frittata, goat cheese, healthy, keto, low carb, meal prep, mushroom, sausage
Servings: 8
Author: Anita C Doseck


  • Cast Iron Skillet


  • 1 lb breakfast sausage I use mild sausage, but sage or spicy would be great too!
  • 1 ½ cups cremini mushrooms, chopped
  • ½ cup crumbled goat cheese
  • ½ tsp dried thyme leaves
  • salt and pepper to taste
  • 8-10 eggs
  • ½ cup milk or milk alternative


  • Preheat oven to 350°
  • Add sausage to a cast iron skillet over medium-high heat, breaking the meat up as it browns, about ten minutes.
  • When sausage is browned, spoon out any excess liquid.
  • Add chopped mushrooms to the pan, cook five minutes, stirring occasionally, until mushrooms soften. Sprinkle with thyme, salt and pepper, stir to distribute seasoning, and cook an additional minute.
  • Remove pan from heat.
  • In a separate bowl, whisk eggs and milk.
  • Ensure that sauasge and mushroom mixture is evenly distributed in the cast iron pan. Sprinkle with goat cheese and then slowly pour egg mixture over the meat and veggies.
  • Move pan to oven and bake about 20 minutes, or until the eggs are cooked through.
  • Allow frittata to rest at least five minutes before serving.
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    Easy and healthy, keto friendly sausage and mushroom frittata with goat cheese. Easy to prepare and great for meal prep for your busy family
    A easy and delicious breakfast egg dish made sausage, mushrooms, and goat cheese. Perfect for a healthy low carb or keto diet. Great for brunch or entertaining as well as meal prep.

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    3 thoughts on “Sausage and Mushroom Frittata with Goat Cheese”

    1. 5 stars
      This recipe was delicious! I never think to use thyme in eggs, but it made the dish so heartwarming. This was a hit in my house and will definitely be made again!

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