Cottage Cheese Egg and Sausage Frittata

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This protein-packed Cottage Cheese Egg Bake with spinach and chicken sausage is filling and delicious. Enjoy for breakfast, lunch, or dinner with a salad and some crusty bread.

This protein-packed Cottage Cheese Egg Bake with spinach and chicken sausage is filling and delicious. Enjoy for breakfast, lunch, or dinner with a salad and some crusty bread.
Cottage Cheese Egg and Sausage Frittata

As you may have heard me mention, I have been trying to get more protein in all my meals. Eggs are already high in protein, so cottage cheese and eggs combined add extra protein, perfect for people who don’t like the taste of cottage cheese. For more recipes that use cottage cheese, see my High Protein Bread, Savory Cottage Cheese Bowl, and Strawberry Protein Smoothie.

fritatta with a wedge cut out.

I love cottage cheese and have been experimenting with using it in recipes. I loved how this Egg Cottage Cheese and Sausage Frittata turned out. It’s a delicious high-protein breakfast and a great way to eat cottage cheese if you’re not a fan of eating it plain.

This sausage frittata almost reminds me of my Italian father-in-law’s, which uses ricotta. I also added Pecorino Romano cheese and Italian sausage for flavor, plus some baby spinach. The cottage cheese gives the frittata such a great texture and adds more protein to the eggs.

What is a good high-protein breakfast?

Breakfast is considered high protein if it has at least 15-20 grams of protein. Cottage cheese is obviously a great choice as a one-cup serving can have over 25 grams of protein. Below are some more high-protein breakfast ideas:

What pan do you use for a frittata?

You will need an oven-safe skillet to make a frittata. It starts on the stove but finishes cooking in the oven for about 15-20 minutes. Use a non-stick pan that can go in a 350-degree oven or a cast iron skillet.

How to Meal Prep a Frittata:

Frittatas can be made ahead and reheated, making them great for meal prep. Just put the baked frittata into four meal-prep containers, cover, and refrigerate for three to four days.

To eat, bring to room temperature, or reheat in the microwave in 30-second intervals until heated through.

What do you serve with a frittata?

Frittatas are excellent on their own as they are pretty filling since they’re so high in protein. If you’re looking to round out your meal, I have some suggestions for you:

  • For breakfast, serve the Italian sausage frittata with hash browns, fruit or whole grain bread.
  • For lunch or dinner, eat the frittata with a salad and bread or a vegetable side dish.


  • Sub the spinach for swiss chard or kale or try it with broccoli or bell pepper instead.
  • Use Italian turkey sausage if you can’t find chicken.
  • Instead of baking the frittata, scramble the eggs and eat it as a veggie sausage scramble.
  • Make sausage frittata muffins by pouring the egg mixture into a muffin tin and baking at 350 degrees for 25 minutes.

Cottage Cheese Egg and Sausage Frittatafrittata on a plate with salad.

More Frittata Recipes You’ll Love:

This protein-packed Cottage Cheese Egg Bake with spinach and chicken sausage is filling and delicious. Enjoy for breakfast, lunch, or dinner with a salad and some crusty bread.
Print WW Personal Points
4.95 from 37 votes
Did you make this recipe?

Cottage Cheese Egg Bake (Frittata)

233 Cals 21.5 Protein 2 Carbs 15 Fats
Prep Time: 5 mins
Cook Time: 25 mins
Total Time: 30 mins
Yield: 4 servings
COURSE: Breakfast, Brunch, Dinner, Lunch, Meal Prep
CUISINE: American
This protein-packed Cottage Cheese Egg Bake with spinach and chicken sausage is filling and delicious. Enjoy for breakfast, lunch, or dinner with a salad and some crusty bread.


  • Cooking spray
  • 1 link Italian chicken sausage, casings removed
  • 8 large eggs
  • 1/2 cup 1% cottage cheese, I love Good Culture
  • 1/2 cup grated Pecorino Romano or Parmesan cheese
  • 1 cup chopped baby spinach
  • 3/4 teaspoon kosher salt
  • Freshly ground black pepper


  • Preheat oven to 350 degrees F.  Move oven rack to the second highest from the top.
  • Lightly spray a 10-inch oven safe skillet with cooking spray.
  • In a medium bowl, whisk eggs, cottage cheese, Pecorino, spinach, salt and pepper. Set aside.
  • Add sausage to a skillet, breaking it up in small pieces with a wooden spoon over medium heat and cook, until browned and cooked through, about 4 minutes.
  • Add the egg mixture to skillet and cook 1 minute to let the bottom set.
    cottage cheese and eggs with spinach
  • Bake in the oven until the top is set, about 16 to 18 minutes.
  • With a spatula, carefully slide frittata out of the skillet onto a cutting board and cut into 4 wedges.
  • Serve with salad and whole grain bread, if desired.



Serving: 1wedge, Calories: 233kcal, Carbohydrates: 2g, Protein: 21.5g, Fat: 15g, Saturated Fat: 5.5g, Cholesterol: 386mg, Sodium: 723mg, Fiber: 0.5g, Sugar: 1g
Keywords: cottage cheese egg bake, cottage cheese eggs, high protein breakfast

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  1. This is a great recipe. I have made it twice and will again. She is correct, it does reheat nicely.

    I have not varied it but will experiment in the future. I do use plant based sausage.

  2. I used 6 eggs, an entire cup of cottage cheese and sautéed some mushroom and red bell pepper with the sausage.  Delicioso 

  3. I’ve been making this for breakfast meal prep for about a month now and absolutely love this recipe! I actually find that a fifth of the frittata is plenty of food for me and it drops the points. I made this today and realized I was out of cottage cheese, I I thought I’d try it with 0% Greek yogurt. It tasted so good! I still like the cottage cheese better, but what a great substitution. I’ve been enjoying your site since 2009! Thank you!!!

  4. Could I sub plain greek yogurt in the place of the cottage cheese? I don’t have any cottage cheese on hand but I do have plain greek yogurt.

  5. This was SO good! I ended up cutting it into 5 pieces for meal prep breakfast and it reduced the points and was plenty filling. Thank you!

    • I’ve made this several times, and we love it. I like to double the chicken sausage. I even double the recipe so I can get 8 servings out of it (breakfast for two of us for 4 days). I wasn’t sure about the cottage cheese, but it is brilliant!

  6. It won’t accept my email but it’s correct.

  7. Easy, quick and delicious frittata. Definitely making this again! Thanks!

  8. Made using kale and turkey sausage links. It’s delicious!

  9. Wondering if you can make these with just egg whites?

  10. Hi Gina,
    I just found your lovely and helpful site. Thank you for the nutritional breakdowns and listing the serving size. That is really helpful. I hope to be a success story. I’ve put on pandemic weight – ugh. 
    Thanks again, Lizzy

  11. My toddler eats this!!!

    I make this regularly, cut into toddler sized portions and freeze to have easy mains for my picky toddler. We will serve it at any meal or snack. This is one of the easiest ways to get a smidge of veggie into her and some good body fueling protein. Before serving I microwave a piece on 50% for a minute and then 30 seconds on full, cut into bits, let cool and serve.

  12. This was so good!! We didn’t have all the ingredients to match the recipe but it was really close! Exchanged bacon for sausage and feta for cottage cheese. Super yummy! 

  13. How to sub frozen chopped spinach for the fresh in this recipe?
    Just defrost? Not cook? Well drained, possibly “squeezed” a tad?

    And can it be left out altogether? A family member has restrictions on renal diet for several veggies, spinach being one of them.  If I leave out of “personal size frittata” will finished dish be affected in consistency, texture, cook time…?

    Thank you in advance for addressing my questions😊.

    • Hi Iris! I’m not Gina, but I’ve made this frittata with frozen spinach and it worked just fine. Yes, you always thaw it first, and squeeze out as much liquid as you can. I let it drain in a collander while it defrosted, then squeezed it, then roughly chopped it.

      If you leave it out, I’d suggest either adding something “fibrous” back in – chopped parsley, kale, or chopped green cabbage [sauté it first in a little garlic for extra “yummmmmmmm” – I did this, and it was amaaaaaazing!]. If it’s those types of veggies your family member is sensitive to, you can also do romaine or iceberg lettuce! I know that might sound very strange, but if you grill it/broil it first with a little salt and pepper and some dried/fresh thyme, you get some gorgeous charring texture and smoky flavour, and it’s really good! I’ve done that in this recipe, too! Trust me!

  14. DELICIOUS! I subbed 4 egg whites for 4 whole eggs and reduced green points by 2. Excellent!

  15. This was amazing! I used pork sausage and just cut down the amount to minimize calories. I also just used the jarred grated parmesan cheese because it’s what I had lol. It was DELICIOUS. It would need a few minutes more in the oven in my opinion but it was perfect. Thank you!

  16. I swapped the sausage for leftover grilled mushrooms and red peppers, it came out perfect!!

  17. OK to leave out the Pecorino/Romano/Parmesan? If so, anything that should be amended to account for the change? Assume it might impact texture but hope it wouldn’t be too big a deal 🙂 

    • If it’s the dairy part you’re avoiding, throw in some nutritional yeast! If it’s the flavour you’re avoiding, I’d swap with chopped peppers or tomato [as long as you remove the fleshy seeds/cook a little longer]! I’ve done both, they worked out fine!

  18. Loved this one! Filling, easy and paired with a side side was perfect. Make it if you haven’t yet.

  19. So good! I only had a precooked chicken sausage (basil pesto), so pulsed it in the mini food processor and added it to the eggs. Very flavorful, and a BIG portion size. I baked it in a pie plate in the oven. It took a little longer to get the center to set, but the outside didn’t burn.

  20. This was my first frittata. I bought a special oven-proof pan skillet for it. I am OBSESSED with it. My husband (who is not an egg fan) loves it too. Thanks again Gina! 🙂 

  21. My new favorite frittata recipe. I love the fluffiness. I too love good culture cottage cheese. I made mine with mushrooms, onion, and sun dried tomatoes. I didn’t have sausage. Its wonderful

  22. Gina, I can’t thank you enough… not just for THIS recipe, but for every one i have tried…. the only time they weren’t great, was when one of my off-shoot experiments have gone awry! lol, but mostly, even when I stray from the recipe, it comes out great… I’m no great cook, but over the past year, consistently using your recipes, I have gotten better and better, and my healthy food journey has really become a lifestyle! Back to THIS recipe, though.. I DID go off track like some of the others, and i STILLLOVED it and it was a big success for my sorta last minute Easter Brunch… I told my family, if it’s not good we have a good salad! ha… well I made my Frittata with reduced fat Feta cheese along with the Romano, so about 1/4 cup each. Then i used spinach/feta chicken sausages – two links – from Lidl (120 each, so half per serving) the entire thing came out to 349 Calories per serving – and I’m on Noom, so 30 green, 57 red and the rest yellow! SOOO yummy, i couldnt even wait till lunch for leftovers 🙂

  23. Delicious!  Good texture.  Made some modifications based on ingredients I had.  No one noticed it had cottage cheese.

    Did not add the salt because my homemade turkey breakfast sausage had plenty.

    Added mushrooms.

  24. This is delicious! Love the creaminess that the cottage cheese added to the recipe! Twice this week I made this twice this. Thanks for another delicious Skinnytaste recipe!!

  25. Super delicious recipe! I also loved that it contained healthy ingredients and cooked easily. Only thing I had to do was cover skillet with foil since the center needed additional time to bake.

  26. I made this today for lunch and it was phenomenal!  I was skeptical about the cottage cheese at first but it was delicious.  I will definitely be making this again!

  27. So good for make-ahead lunches! Keeps me full for so long!

  28. This recipe is amazing! I made just two small changes, using 2 sausage links instead of 1, and I was out of parm so I used 1/2oz of freshly shredded Asiago. My points still game out as 7 (Green), which made me super happy. The flavor of this dish is really excellent, and is perfect for me (WW) and my son (Keto) to share. Thank you Gina!

  29. This quiche recipe is the best afternoon delight.

  30. This is an eggcelent fritatta! I used some broccoli instead of the spinach. (recipes like these are great for cleaning out the freezer:). I also added some mushrooms. For some reason, mine came out very salty. I will cut the salt in half next time.

  31. Hi! How many servings does this make?

  32. Thank you for always including detailed notes and variations! This looks delicious, but I may also try cottage cheese in my scrambled veggie eggs – never would’ve thought of that!

  33. This was soooo good! I had to make some changes to satisfy dietary needs and it turned out better than expected…used Lactaid cottage cheese, left out the sausage and added some leftover mushroom and broccoli to the spinach. Served it with your potato leek soup and everyone was happy! 

  34. This is so good! I felt so guilty eating it.

  35. Hi Gina, does this recipe freeze well ?

    • I haven’t freezed this one as it’s the first time I’ve made but I’ve frozen other frittatas and they froze well.

  36. Husband kept saying this is great. Love cottage cheese in eggs and I agree Good Culture is a great one. I saved a few calories by using 1/2 egg whites and 1/2 eggs and used two laughing cow lite wedges that were softened in microwave first. I microwaved turkey sausage link 3 for 80 calorie sort, ( also like morning star vegetarian links for next time) and then chopped and added to the mix. Works just to bake the whole thing in a baking dish for 40 minutes or so too, and skip the skillet browning. Easy and and a favorite, and one of best made.

  37. This was surprisingly delicious. I was not expecting much but it was fantastic.

  38. This was amazing! I skipped the sausage because I didn’t have any on hand and made “muffins” in a muffin tin as directed above. So good! I was surprised by how flavorful they were with such simple ingredients. Thank you!!!!

  39. Can tell me how many ounces of sausage in the link? Thanks!

      • Hi Gina – Thank you for answering with the size of the sausage link needed. There are links, and then there are LINKS. Wanted to be sure to keep this low cal/carb and I had no idea how much actual sausage to use. Thank you for asking David.

  40. This is such a great recipe! I baked it in the oven at 350 for about 25-30 minutes as I didn’t have the proper skillet. It turned out very well. The cottage cheese makes it fluffy and gives a different texture than most egg bakes. I’ll be making this again for sure😃

  41. Can I just say ……DELICIOUS? Because it is! I had a container of Cottage Cheese in the frig , Good Culture ( that is REALLY good!)
    and I was at my ropes end with the Cottage Cheese & veggie bowl ( also delicious) just wanted to change it up! This frittatta showed up in either FB or email – either way, I am glad it did! It is EASY to put together, very PRETTY and so darn good – and delicious the 2nd day! I am a vegetarian and used the Beyond Beef sausage product – a nice alternative. The calorie count is so nice and low for such a satisfying meal – for ANY meal! Oh – and it is great with a drizzle of Salsa!

  42. Made this recipe this morning and was blown away by how delicious it was! I was a little hesitant to try this because cottage cheese never appealed to me, but I am so happy I did because it tasted like a dense, delicious omelette.

    I drizzled sriracha over the top and devoured my slice. I am so happy I have leftovers for tomorrow!

    I highly recommend this recipe!

  43. Another winner!  This frittata is so flavorful and easy to prepare! Followed instructions exactly and it came out perfect! Make it!

  44. Whoa… this was one of the best frittatas I’ve ever made. The Italian sausage provided just the right seasoning and the cottage cheese did something magical to this… it was so moist and fluffy and delicious. Bravo! 

  45. Hi there! I need to prep up at least 8 servings at a time (4 dinners, 4 lunches), so I can’t use the stove top to oven method, because there just isn’t a pan big enough. Could I sauté the ingredients in a pan and then make it into an egg bake? What do you think the temp/timing would look like for that?

  46. How big is the Italian chicken sausage you are referencing? 

  47. Anybody have an easy way to remove sausage casings? When I do it, it’s a messy job.

  48. Frittata is on our dinner rotation, typicallly loaded with veggies, but no meat.  So simple, making it a great option for those days when we forget to take something out of the freezer!  With the cottage cheese and sausage, this looks amazing!  I’m thinking arugula!

  49. Can you use frozen spinach?

  50. I love that you are starting to incorporate cottage cheese. I never ate it growing up and realized how versatile and tasty it is just recently. I would love to see even more! I haven’t made this one yet but I have three of your cookbooks and plan on making this one soon and I can only assume it will be a 5 star

  51. Out of all the frittata / egg muffin recipes I have tried, this is easily my favorite. Used bell pepper instead of spinach (because that’s what I had in the fridge). No other changes. Added a splash of hot sauce to mine and it was perfect. Thanks for a super easy and delicious recipe.