Smugs's Breakfast Frittata


SourceSmugs Fitness (Sam Mugavero)
Prep time15 minutes
Cooking time45 minutes
Total time1 hour


Quick, easy, and delicious! This tasty breakfast can be eaten right away or prepared on the weekend and reheated during your busy week!


16 oz
Zucchini (Sliced)
16 oz
Yellow Squash (Sliced)
8 oz
White Onion (Diced)
12 oz
Mushrooms (Sliced)
1 lb
Chicken Chorizo Sausage (crumbled or sliced)
12 oz
Broccoli (cut into pieces)
2 ct
Egg Whites (You can use whole eggs, if you prefer)
2 t
Chili Powder
1 pn
Sea Salt
1 pn
Ground Pepper
2 T
Olive Oil


Preheat your oven to 375 degrees Farenheit.

In a medium sized pan on medium heat, add 1 T olive oil and all vegetables. Lightly saute the onion, mushrooms, zucchini, squash, and broccoli with the chili powder, sea salt, and ground pepper for 3-5 minutes.  Add the vegetables to a 9" x 13" rectangular, glass baking pan previously coated with a non stick substance (olive oil spray, PAM, butter, your choice). In another pan, add 1 T olive oil and brown the chorizo over medium heat for 5-7 minutes. Add the chorizo to the vegetables in the baking pan and mix together. Pour eggs over the mixture until the eggs are about 1.5-2 inches deep in the baking dish. 

Place the baking dish in the oven and bake, uncovered for 35-45 minutes, checking after 35 minutes to see if it is done.  To check for doneness, place a knife in the center of the frittata and see if there is any liquid remaining.  If so, continue to bake for additonal time until the frittata is fully cooked.

Serve immediately or allow to cool before storing it for later use.  This meal can be reheated in the oven, but be sure to cover if reheating.


Chicken Chorizo is my favorite, but any breakfast meat will do.  You can use bacon, diced chicken, all types of sausage, even ground beef works!