Savory Frittata

Jan 27, 2020

One of the most common complaints we hear from clients is their struggle with anxiety. This can be rooted in numerous health issues, but there are many dietary strategies you can utilize to diminish feelings of anxiety. One of the most crucial methods to reducing anxiety is keeping your blood sugar balanced. Starting your day with cereal or pastries will create a sharp increase in blood glucose, followed by a quick decline. When this occurs, you may notice brain fog, exhaustion, hunger and anxiety.

Instead, start by fueling your body with a meal containing adequate protein, fiber, and fat.

I love this frittata because it’s a fantastic way to incorporate some veggies into breakfast. I think even young/picky eaters will enjoy this meal, so give it a try! To add some fiber into the meal, serve the frittata alongside berries, avocado, or almonds.

For more recipes, tips, and holistic nutrition information, follow along on Instagram @Mirabella Holistic Health!


12 organic, pastured eggs, beaten (If you’re in TX, I suggest Yonder Way! If you’re in CO, I suggest Kristin’s Farm Stand!)

½ pound (8 oz) pastured breakfast sausage (same as above!)

2 cups arugula (or spinach)

2 large tomatoes (sliced thin)

½ cup white onion (diced)

2 garlic cloves (minced)

2 tbsp grass fed butter (I recommend Organic Valley)

Optional: raw cheddar (same as above)

⅛ tsp himalayan salt

⅛ tsp pepper

Dash of red pepper


Preheat the oven to 325

Heat a cast iron skillet to medium*

Cook your breakfast sausage over medium heat, breaking up, and stirring occasionally

Once sausage is cooked through, set it on a plate covered with a towel to drain excess oil

On low heat, add butter to cast iron, and saute onions and garlic for 3-4 mins

Add beaten eggs to skillet, cook for 4 mins stirring consistently

Add arugula to egg mix and stir

Once arugula has wilted just a bit, add sausage, and mix

Mix in salt, pepper, and red pepper

When the mixture has begun to set, slice tomatoes and set them on top of the frittata


Cook frittata in oven for 10-15 mins

If you choose, sprinkle raw cheddar on top and broil for 3 mins

Take out of the oven, let sit for 10 mins before slicing



*You can easily make this without using a cast iron! If you use a regular saute pan, follow the instructions above, but transfer the contents to a greased glass pan before putting the frittata in the oven.