The Soiled Frittata


The Soiled Frittata is a mashup of Italian and Mediterranean influences on a white trash tip. What makes it white trash? I made it. Everything I cook pretty much comes with the sub-head of “white trash” in the title. Actually, the entire name for this should be The Soiled Primal-ish White Trash Frittata but it was too long to put in the title. Bummer.

The Soiled Frittata is low on carbs, big on fat and protein and one of the most palatable things I’ve ever done with eggs, of which I am usually not a fan. This version serves one (me) and is a bit thinner than I would like, but as the kids’ say “I ain’t got no money for a new sauté pan right now,” so I’m goin’ with what I got.

Directions and what not:

Prep time: 5 minutes?
Cook time: 10 minutes


  • 3 large eggs, beaten
  • 2.5 cups of baby spinach, chopped (it cooks down.. a LOT)
  • Fat Free Feta Cheese Crumbles, to taste (fat free bought by accident)
  • 1 link hot Italian turkey sausage link, gutted and crumbled
  • Pinches of garlic powder, kosher salt and black pepper (whatever you want)


  • Preheat oven to 400˚
  • Gut the sausage link down the middle like a pig and add meat to non-stick and/or cooking sprayed 8″-ish sauté pan and brown.
  • Chop 2.5 cups of fresh baby spinach and add to sausage.
  • While spinach is cooking down beat 3 eggs (with yokes) to death in a small bowl.
  • Add garlic powder, kosher salt and black pepper to sausage/spinach (mix through).
  • Add beat to death eggs.
  • Top with about a 1/4 cup or less of Feta cheese.
  • Remove from heat and stick a 400˚ oven for 10 minutes.

Eat. A few dashes of Frank’s Red Hot on top is pretty swell.


Calories 405
Total Fat 22g
Carbohydrates 2.5g
Dietary Fiber 1g
Protein 41.9g


I used fat free feta cheese ’cause I accidentally pick it up. Full fat or low fat would have been fine and/or preferred. After years and years of being a big ass bagel or cereal for breakfast type of person I never would have thought that this meal would keep me satisfied or keep calories in check. However, as I’ve mentioned I have been starting to lean towards the primal/paleo-ish type of eating to avoid a ton of excess carbs that I haven’t been burning off. Even with a high fat, higher calorie breakfast like this and similar types of lunches and dinners I have still be hovering at just under 2,000 calories a day and many days less. Obviously the days I enjoy some evening beers I blow any of that goodness out of the water but I am getting there… slow but sure. Also, sorry for the poor photo, a dark cloudy morning meant kitchen lights and trying to correct in Photoshop.

Off to hunt down a mastodon for lunch.


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