This spicy smoked sausage and potato frittata is the kind of easy meal that works any time of day. Packed with tender potatoes, smoky sausage, sweet red pepper and melted cheddar, it's hearty, full of flavour and feels a little bit special without taking much effort at all.
It's one of those simple dishes that is perfect for a lazy brunch, light lunch or easy dinner, and it slices up brilliantly for meal prep too. Serve it warm or cold with a crisp salad on the side and you've got a delicious meal that is satisfying, colourful and family friendly.
Calories in Spicy Smoked Sausage and Potato Frittata
This recipe serves 3 and is 483 calories for two slices when slicing the frittata into 6
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 500+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Smoked sausage: Adds lots of savoury, smoky flavour to the frittata. Use any smoked sausage you like, just slice it into bite-sized pieces so it distributes evenly throughout.
- Chilli flakes: Brings a little heat to balance the richness of the eggs, potatoes and cheddar. Adjust the amount depending on how spicy you want it.
- Paprika and garlic powder : These add extra depth of flavour and work really well with the smoked sausage and roasted red pepper. They help season the potatoes nicely too.
- Golden potatoes: A waxy variety works best here as they hold their shape well once cooked and give the frittata a lovely tender texture.
- Roasted red pepper: Jarred roasted red pepper keeps this easy and adds a soft, sweet flavour that pairs perfectly with the smoky sausage and spices.
- Onion: Adds extra savoury flavour and a little sweetness as it softens during cooking.
- Salt and black pepper: Essential for seasoning and bringing all the flavours together.
- Eggs: The base of the frittata that holds everything together and gives it that soft, fluffy texture.
- Cheddar: Adds a delicious cheesy finish and a lovely savoury richness. Use a good mature cheddar for the best flavour.
- Dried parsley: Adds a little extra colour and a subtle herby finish. Perfect for sprinkling in with the egg mixture or over the top.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Substitutes and Variations
A few simple swaps can help you adapt this frittata with what you have on hand.
- Switch the sausage - Smoked sausage adds lots of flavour, but you could also use regular cooked sausage, chicken or turkey sausage, hot dogs, cooked chicken or even some chopped ham or bacon.
- Try a different potato - Waxy potatoes are best for texture, but regular white potatoes or even sweet potato will still work. Just avoid overcooking to make sure they don't go too mushy in the frittata.
- Change the peppers - Roasted red pepper adds sweetness and softness, but you can swap it for fresh red pepper, yellow pepper or even some sliced cherry tomatoes.
- Add extra vegetables - This recipe works really well with extras like spinach, mushrooms, courgette, sweetcorn or spring onions. Just cook off any excess moisture first so the frittata sets properly.
- Adjust the spice - For a milder version, reduce or leave out the chilli flakes. If you want it spicier, add a little extra chilli or even some finely sliced jalapeños.
- Swap the cheese - Cheddar is a great all-round choice, but mozzarella, reduced fat feta, red Leicester or a spicy cheese blend would all work well too.
- Use fresh herbs - If you have fresh parsley on hand, that can be used instead of dried parsley for a fresher finish.
- Make it vegetarian - Leave out the sausage and replace it with extra vegetables or a vegetarian sausage alternative for a meat-free version.
Tips for cooking Frittatas
A few simple tips will help you get the best texture and flavour from your frittata.
- Cook the potatoes first - Potatoes need to be tender before you add in the egg mixture, so make sure they are cooked otherwise you'll end up with hard undercooked potatoes in the frittata.
- Soften the onion - Giving the onion a few minutes to soften helps bring out its natural sweetness and stops it tasting too sharp in the finished dish.
- Do not overcook the egg - A frittata should be just set with a soft, tender texture. Overcooking can make it rubbery and dry.
- Use an oven-safe pan if possible - This makes it much easier to start the frittata on the hob and then finish it under the grill without needing to transfer everything.
- Do not overload with fillings - Too many mix-ins can make the frittata heavy and stop the egg from setting properly, so keep a good balance between the eggs and filling.
- Season well - Eggs, potatoes and onion all benefit from good seasoning, so a little salt, black pepper and spice make a big difference to the final flavour.
- Let it rest before slicing - A few minutes of resting time helps the frittata firm up slightly, making it easier to slice and serve.
- Great hot or cold - Frittata is just as delicious served warm as it is cold, which makes it perfect for meal prep, lunch boxes or easy leftovers.
Side Suggestions
This spicy smoked sausage and potato frittata is delicious served just as it is, but a few simple sides can round it out into a great meal.
For something light, serve with a crisp mixed salad, rocket or a simple tomato and cucumber salad. If you want something a little more filling, it pairs well with baked beans, roasted tomatoes, sautéed mushrooms or extra roasted vegetables.
I also love to serve it with a dollop of ajvar, which is a roasted red pepper relish that adds a lovely sweet, smoky flavour. You can usually find it in jars in the international foods section of larger supermarkets, particularly in the European or Balkan section.
Storing, Freezing and Reheating
Leftovers of this frittata store really well, which makes it perfect for meal prep or easy lunches.
To store - Allow the frittata to cool, then slice and store in an airtight container in the fridge for up to 3 days.
To freeze - Slice into portions, wrap well or store in freezer-safe containers and freeze for up to 3 months. Defrost overnight in the fridge before reheating.
To reheat - You can enjoy it cold straight from the fridge, or reheat individual slices in the microwave until warmed through. You can also reheat in the oven or air fryer for a few minutes to help keep the texture nice.
More Sausage Recipes
Wondering what else to make with some sausages you have on hand? check out these recipes:
See more Sausage Recipes →
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Recipe Card
Spicy Smoked Sausage and Potato Frittata
Spicy smoked sausage, tender potato, roasted red pepper and cheddar come together in this easy frittata that is perfect for brunch, lunch or a simple dinner.
Ingredients
- 200g (7oz) golden potatoes, cubed
- 200g (7oz) of smoked sausage, sliced (I used smoked chicken sausage)
- 1 teaspoon of red chilli flakes
- 1 teaspoon of paprika
- 2 teaspoons of dried parsley
- ½ teaspoon of garlic powder
- 1 roasted red pepper, (jarred in brine), diced
- 1 onion, diced
- 6 large eggs
- salt and pepper
- 100g (3.5oz) cheddar, grated
- olive oil spray
Instructions
- Cook the potatoes in boiling water for approx. 8-10 minutes, until just tender. Drain and set aside.
- Heat an ovenproof skillet over a medium-high heat and spray with olive oil spray. Add the sausage and onion and fry until lightly golden.
- Add the paprika, chilli flakes, garlic powder and dried parsley and fry for another couple of minutes until fragrant and everything is well coated.
- Stir in the roasted red pepper and cooked potatoes, then spread out in an even layer.
- Reduce the heat to medium. Whisk the eggs with half of the cheddar and season with a little salt and black pepper. Pour into the pan in an even layer, then sprinkle over the remaining cheddar. Cook for approx. 3 minutes, until the egg just starts to set around the edges.
- Place under the grill for a further 3 minutes, or until the top is lightly golden and the frittata is fully set.
- Slice and enjoy.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- ❄️ Freezer Friendly - see storing, freezing and reheating section
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Nutrition Information
Yield
3Serving Size
1 SERVINGAmount Per Serving Calories 483Total Fat 29gSaturated Fat 12gUnsaturated Fat 25gCholesterol 449mgSodium 871mgCarbohydrates 23gFiber 3gSugar 5gProtein 35g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
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