Chicken Sausage, Tomato and Asparagus Frittata
A hearty, savory breakfast packed with protein-rich chicken sausage and vibrant roasted asparagus. Bursting with cherry tomatoes, it is a simple, one-pan meal perfect for busy mornings.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Frittatas save perfectly in the fridge for up to 3 days. You can reheat a slice gently in the microwave or enjoy it cold when you need a fast morning option.
Do these three things first
- 1Preheat your oven to 375°F.
- 2Prep oz pre-cooked chicken sausage (sliced)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 375°F
- 01
Preheat your oven to 375°F
Preheat your oven to 375°F.
Tap card to mark done - 02
Heat a drizzle of olive oil in…
Heat a drizzle of olive oil in an oven-safe skillet over medium heat. Add the sliced chicken sausage and chopped asparagus. Sauté until the asparagus is bright green and the sausage is lightly browned, about 5 minutes.
Look for: the asparagus is bright green and the sausage is lightly browned
Tap card to mark done - 03
Toss in the halved cherry tomatoes and…
Toss in the halved cherry tomatoes and cook for 1 more minute until they just begin to soften.
Look for: they just begin to soften
Tap card to mark done - 04
Whisk the eggs vigorously with a generous…
In a small bowl, whisk the eggs vigorously with a generous pinch of salt and black pepper. Pour the egg mixture evenly into the skillet over the vegetables and sausage.
Tap card to mark done - 05
Let it cook undisturbed on the stovetop…
Let it cook undisturbed on the stovetop for 2 to 3 minutes until the outer edges begin to set.
Look for: the outer edges begin to set
Tap card to mark done - 06
Transfer the skillet to the preheated oven…
Transfer the skillet to the preheated oven and bake for 8 to 10 minutes, or until the center is fully set and slightly puffed. Slice into halves and serve hot.
Look for: the center is fully set and slightly puffed
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