Frittata with Smoked Sausage and Pepper Jack Cheese

  • Active Time 20m
  • Total Time 20m

Serves 4

Created by our Health Editor, Cheryl Forberg, R.D., this lightened frittata uses egg substitutes, spicy low-fat turkey sausage and reduced-fat Monterey Jack cheese with jalapeno chiles. The result is a rich flavorful frittata, with delicate texture and light on fat.


  • 1 3/4 cups egg substitute
  • 1 large egg
  • 2 tablespoons 1% milk
  • 1 tablespoon olive oil
  • 6 ounces smoked turkey sausage, crumbled, cooked
  • 1 cup sweet corn kernels, cooked
  • 2 ounces reduced-fat Monterey Jack cheese with jalapeno chiles, shredded
  • Salt and pepper (optional)
  • Chopped fresh cilantro (optional)


Preheat the oven to 400 degrees F. Vigorously whisk the egg substitute, egg and milk in a medium bowl. Heat the olive oil in a large nonstick ovenproof skillet over medium heat. Pour in the egg mixture; allow it to cook until just barely set on the bottom, about a 20 seconds. Using a heatproof rubber spatula, gently stir the eggs (this stirring makes the frittata puff up more in the oven). Gently run the rubber spatula around the edges of the pan and allow the uncooked egg to flow underneath. Cook just until set on bottom.

Sprinkle the sausage, corn and cheese over the frittata. Transfer the pan to the oven and cook until the frittata is puffed and golden, about 10 minutes. Sprinkle with salt and pepper and garnish with cilantro, if desired.

*To lighten this frittata even further, use an oil mister to spray the nonstick skillet with olive oil; replace the 1 large egg with 1/4 cup egg substitute or 2 large egg whites; use only 3 ounces of sausage.

Recipe created exclusively for by Cheryl Forberg, R.D., Health Editor at

Recipe reprinted by permission of Publisher. All rights reserved.

RecID 3494

nutrition information per serving

297 calories; 17g total fat; 93mg cholesterol; 680mg sodium; 10g carbohydrates; 1g fiber; 26g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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