Ketolicious Kale Sausage Goat Cheese Frittata

Looking for a simple and deliciously healthy keto breakfast or anytime snack? Try out this kale sausage goat cheese frittata. It’s got some really complex textures and tastes but is easy to make and a home run for many guests. I like making this dish on Sunday morning for brunch for the family or friends and save the leftovers for the evening or even next morning if they last long enough.

Kale is an excellent source of calcium, in fact one serving of kale has more absorbable calcium than a small carton of milk. Kale’s secret power is its Phytonutrients, better known as the miraculous molecules in plants often called “Antioxidants”. Kale can be eaten raw or cooked and has a very mild flavor that many people enjoy.

Fritattas are super awesome keto breakfast meals as well. Just toss in whatever you like with some scrambled eggs and cheese and you have a perfect meal. Making these simple dishes are much better than anything you could purchase at the store and not very time consuming at all. There are so many delicious ingredients to try out. Do you have a favorite frittata recipe? Let us know!

Kale Sausage Goat Cheese Frittata

Category: Breakfast Calorie Count: 494 Macronutrient ratio: Carb-induced calories—1% Protein: 34 grams Carbohydrates: 4 grams Total Fat: 38 grams
Course Breakfast, Main Dish


  • 1/2 bunch kale
  • 1 pound ground pork
  • 8 large eggs
  • 2 garlic cloves minced
  • 1 small onion diced
  • 1/2 cup heavy cream
  • 1 cup goat cheese crumbled
  • 1 tablespoon avocado oil
  • 1 teaspoon dried sage
  • 1 teaspoon dried thyme
  • 1/4 teaspoon red pepper
  • 1/4 teaspoon ground nutmeg


  • With a sharp paring knife, separate the kale leaves from their stems. Chop the leaves and dice the stems, keeping the stems and leaves separate.
  • In a large cast iron skillet, heat the avocado oil over medium heat. Once the oil is hot, add the ground pork. Cook 5 minutes, stirring occasionally. Begin preheating the broiler.
  • As the pork cooks, add the seasoning (sage, thyme, red pepper flakes, and nutmeg) in a small bowl and mix before adding the seasoning blend to the pork in the skillet. Continue cooking the pork until fully cooked, likely another 5 minutes.
  • With a slotted spoon (to let the grease drain off the meat), move the cooked meat from the skillet to a bowl. You should have a tablespoon or two of grease left in the skillet; if more grease remains, drain the excess from the skillet.
  • Put the skillet back on heat, adding the kale stems and onion to saute. After about 5 minutes, the onion should have softened; add the garlic and stir another minute. If the onion and garlic is beginning to stick, add a little water to the pan to deglaze.
  • Once the onion and garlic have both softened, add the kale leaves gradually, adding more as the last handful wilts. Once all of the kale has been added, start adding the meat back to the skillet, stirring as you do.
  • At the same time, whisk the cream and eggs in a medium bowl before pouring the mix over the skillet mixture; let cook (without stirring) until the eggs begin to set, about 5 minutes.
  • Once the eggs have begun to set, pull it off heat and sprinkle the crumbled goat cheese over the top. Move the skillet to the oven with the broiler set to low, placing the skillet on a medium rack (6-8 inches from the top).
  • Keep a close eye on the skillet; you want the egg to finish setting and the goat cheese to lightly brown, but it will burn if you aren't careful, so attentive baking is important here.
  • Once the egg is set and the goat cheese browned, pull the skillet from the oven and allow it to cool a few minutes before slicing into wedges and serving.


Tools Needed:
  • Sharp paring knife
  • Cast iron skillet
  • Small bowl
  • Two medium bowls
  • Whisk

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