Keto Egg Frittata – This low carb egg frittata made in cast iron then baked is loaded with eggs and vegetable is a crowd-pleaser that you can enjoy in your breakfast or lunch.
What Is a Keto Egg Frittata?
A frittata is essentially an egg-based Italian dish similar to an omelette but baked in the oven, giving it a firm, custard-like texture. What makes a keto egg frittata unique is its focus on low-carb ingredients like spinach, zucchini, mushrooms, and high-fat additions such as heavy cream, cheeses, and bacon.
This dish is perfect for keto enthusiasts because it’s:
- Low-carb: Keeps your macros in check with healthy fats and minimal carbs.
- High-protein: Perfect for staying full and energized throughout the day.
- Customizable: Endless variations allow you to adapt it to your taste and dietary preferences.
Keto Egg Frittata – Notes
For dairy-free version – Avoid cream and add unsweetened coconut milk or almond milk instead.
Make it fluffy – Try to not skip the cream or milk, or the keto egg spinach frittata will become more dense and flat. Plus they are lower in carbs, and higher in fat.
Make it perfect – Avoid browning on the top and do not overcook the frittata or it will be too dry. Also, to avoid a soggy frittata, cook the veggies ahead of time, cook off any liquid they give off.
Do not overcook – When the center is just barely set and when you shake the pan it slightly jiggles, this is when it’s done.
Vegetables – Add vegetables like – spinach, zucchini, asparagus, broccoli, cauliflower, kale, bell peppers, mushrooms, onions.
Cheese – You can either mix all the cheese into the frittata or reserve a bit for the top.
Little taste change – You can also try with grilled onion, spinach, and bacon and make a perfect keto bacon egg cheese frittata.
How to Serve Keto Egg Frittata
The keto egg frittata is a meal in itself, but you can enhance your dining experience with these serving ideas:
- For Breakfast: Serve warm with a side of avocado slices or a dollop of sour cream.
- As a Snack: Enjoy cold or at room temperature for a quick bite on the go.
- For Dinner: Pair with a simple green salad drizzled with olive oil and balsamic vinegar.
Can I make this keto egg frittata baked ahead of time?
Yes, you can make it ahead of time and store in the fridge for 3-4 days. When you are ready to heat, pop into the microwave or in the oven at 350 degrees F, until heated through. Do not overheat or it will become rubbery.
Can I freeze this low carb egg frittata?
Yes, you can pack them in an airtight container and freeze for up to 2-3 months. When ready to reheat, thaw in the fridge and pop into the
microwave or oven at 350 degrees.
How to Store and Reheat Keto Egg Frittata
Storing
- In the Refrigerator: Place leftover frittata in an airtight container. It will stay fresh for up to 4 days.
- In the Freezer: Cut the frittata into individual portions and wrap tightly in plastic wrap. Store in a freezer-safe container for up to 2 months.
Reheating
- Microwave: Heat individual slices on medium power for 1-2 minutes.
- Oven: Reheat in a preheated 350°F (175°C) oven for about 10-15 minutes for a fresh-from-the-oven taste.
Keto Egg Frittata (Low Carb Baked)
This low carb keto egg frittata made in cast iron then baked is loaded with eggs and vegetable is a crowd-pleaser that you can enjoy in your breakfast or lunch.
Ingredients
- 8 large eggs
- 1 1/2 cups Mushrooms, sliced (or spinach)
- 1 cup zucchini, cut into quarter moons
- 1/4 cup heavy cream (or unsweetened almond milk)
- 1 cup bell peppers, cut into thin 1-inch strips
- 2/3 cup shredded cheddar cheese
- 1/4 tsp black pepper
- 3/4 tsp sea salt
- 2 tbsp olive oil
Instructions
- Preheat oven to 350 degrees F or 176 degrees C.
- Heat a 10-inch cast iron skillet over medium heat. Add oil, once hot, add the vegetables and saute for 6-10 minutes, until browned and soft, stirring occasionally.
- In a large mixing bowl, beat the eggs, add cream, salt, and pepper and whisk together.
- Pour the egg mixture from the bowl into the skillet, add the shredded cheese. Stir together gently.
- Transfer the pan to the oven and bake for about 15-20 minutes or until the center is barely set, do not brown and overcook.
- Remove from the oven and cool down for a few minutes.
- Slice and enjoy with any vegetable side dish or low carb bread on the side.
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Nutrition Information
Yield
8Serving Size
1 sliceAmount Per Serving Calories 182Total Fat 14gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 8gCholesterol 204mgSodium 355mgCarbohydrates 3gNet Carbohydrates 2gFiber 1gSugar 2gProtein 10g
TastyFitnessRecipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although tastyfitnessrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Still hungry! Try my other keto egg recipes:
- Keto Deviled Egg Salad
- Low Carb Chocolate Mug Cake No Egg
- Keto Sausage Egg Cups
- Low Carb Egg Foo Young Gravy
Give it a try and let me know in the comments down below how much you have enjoyed this keto egg frittata baked with your family and friends. All the keto lovers who are looking for a low carb breakfast egg frittata will surely enjoy this recipe.