Cast-iron Skillet Frittata

Happy Monday, friends. And happy start to a brand new week. Last week was rough. I'm still feeling immense heartbreak for those who lost a little (or a lot) in the California wildfires. My sister lives in Napa, so this natural disaster hit terribly close to home. She's fine, as is her apartment, but many, many others weren't as lucky. There are plenty of ways to get involved, and at this point, anything helps. My heart is with my home state and everyone affected. 

Shifting gears, though, I wanted to tell you about my favorite kitchen appliance. It's the cast-iron skillet. I didn't have one until a few months ago, but I kept telling my husband that I really wanted one. And et voilà, a beautiful cast-iron skillet showed up at our apartment. It was unexpected, of course, but luckily my husband fully supports my (amateur) cooking endeavors. Since then, we've used it for chicken, eggs, pot stickers, sauces, veggies, and a few other things that I can't remember at the moment.

That said, I do know that we've only skimmed the surface in terms of its versatility. Cast-iron skillets are one of those must-have kitchen items. Trust me. They're multi-purpose, and the best part? They require very minimal cleaning. Since I'm no expert, here's a great article with tips and tricks. You'll learn how to season your cast-iron skillet, cook (and bake) properly with it, and keep it clean. I hope you love it just as much as we do!

Last week, before heading to Arizona, we needed to use up the rest of the eggs in our fridge (along with some wilted veggies), so we threw everything into the skillet and crossed our fingers. Luckily, it turned out delicious. So, I wanted to share it here. We had a few slices of this frittata for dinner, but it makes for a satiating grab-and-go breakfast during the week, a lazy brunch on Sunday, or a protein-packed lunch. Also, you can easily make this vegetarian by swapping the chicken sausages for plant-based sausages (or even tempeh). Also, feel free to use regular (or vegan) cheese instead of nutritional yeast. We cook with nutritional yeast a lot—mostly because we like the 'cheezy' taste it provides, but it's also chock-full of B-complex vitamins and is a complete protein. 


  • 8 eggs (I used these, which are organic and pasture-raised)
  • 1 package of frozen Applegate sausages (I used these)
  • 1 small yellow onion, chopped
  • 2 vine-ripe, organic tomatoes, chopped
  • 2 handfuls of fresh, organic spinach
  • 1/2 cup diced banana peppers 
  • 1/4 cup nutritional yeast
  • 3-4 tbsp of avocado oil (these brands are great)
  • 2 tsp dried basil
  • Sea salt, black pepper, and chili flakes to taste


1. Heat your cast-iron skillet with avocado oil (or any other oil / butter with a high smoke point); make sure you add enough oil or butter to cover the entire skillet. You'll want your stove on high.

2. Turn down the heat to medium, and toss in your frozen sausages and onions. Sauté until the onions are translucent. Add in your tomatoes and banana peppers. Mix thoroughly.

3. Crack your eggs into a bowl and whisk. Add your spinach, nutritional yeast, basil, sea salt, black pepper, and chili flakes to the eggs. Combine.

4. Before pouring your egg mixture into the skillet, take a spatula and dice up the sausages into bite-sized pieces. Then, add in your eggs.

5. Cook the eggs on medium for five minutes, then cover the skillet with a piece of tin foil. Let the eggs cook for another 5-10 minutes, or until the middle is firm.

6. Remove from the heat, slice into equal fourths (or eighths), and serve.

7. Store the remaining frittata slices in the fridge, covered, for a few days.

If you make any of my recipes, please tag me (@wellnesswithedie) or use #wellnesswithedie on Instagram! That way, I can easily see your creations :)