This Low Carb Frittata Recipe is a fluffy and versatile recipe, which is made with whisked eggs and fresh spinach. It’s the perfect make-ahead breakfast, ready in about 30 minutes.
Low Carb Frittata Recipe Ingredients
- 8 large eggs
- 1/2 cup heavy cream (or full-fat sour cream for tang)
- 2 tablespoons butter or olive oil
- 1/2 cup chopped onion
- 1 red bell pepper, diced
- 2 cups fresh spinach (or 1 cup chopped broccoli florets)
- 1 cup shredded cheddar cheese (or crumbled feta)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
How To Make Low Carb Frittata Recipe
- Preheat and Prep: Preheat your oven to 400°F (200°C). You will need a 10-inch oven-safe skillet (cast iron is best).
- Sauté the aromatics: Heat the butter or oil in the skillet over medium heat. Add the chopped onion and diced bell pepper. Cook for 5-7 minutes until the vegetables are soft and the onions are translucent.
- Wilt the greens: Add the fresh spinach to the skillet. Stir constantly for about 1-2 minutes until the spinach is fully wilted and any excess moisture has evaporated. (If using broccoli, steam it first or sauté it longer until tender).
- Whisk the base: While the veggies cook, crack the eggs into a large bowl. Add the heavy cream, salt, pepper, garlic powder, and half of the shredded cheese. Whisk vigorously until the mixture is uniform and frothy.
- Combine: Spread the cooked vegetables evenly across the bottom of the skillet. Pour the egg mixture directly over the vegetables. Do not stir; just let the liquid fill the gaps.
- Start the cook: Let the skillet sit on the stovetop burner for 1-2 minutes. You will see the edges start to set and turn pale yellow. This creates a bottom crust so the frittata doesn’t stick.
- Bake: Sprinkle the remaining cheese over the top. Transfer the hot skillet to the preheated oven. Bake for 10-15 minutes. The frittata is done when the center is puffed up and no longer jiggles when you shake the pan.
- Serve: Remove from the oven (handle will be hot!). Let it cool for 5 minutes to deflate slightly and set before slicing into wedges.
Recipe Tips
- The Cream Ratio: Using heavy cream (dairy) is crucial for a low-carb diet as it adds healthy fats and makes the eggs custard-like rather than rubbery. The standard ratio is about 1 tablespoon of dairy per egg.
- Vegetable Moisture: Watery vegetables are the enemy of a good frittata. If you use zucchini or mushrooms, sauté them thoroughly until all the liquid has evaporated before adding the eggs, otherwise, your frittata will be soggy.
- Cast Iron Care: A well-seasoned cast iron skillet is the traditional tool for this. It holds heat evenly and goes from stovetop to oven seamlessly. If you don’t have one, use any oven-safe non-stick pan.
- Don’t Overbake: Eggs continue to cook after you take them out of the oven (carryover cooking). Pull the frittata when the center is just set to ensure it stays creamy.
- Cheese Variations: Goat cheese, feta, or gruyère add excellent flavor. Since cheese is low carb, feel free to be generous.
What To Serve With Low Carb Frittata Recipe
A frittata is a complete meal, but these sides round it out.
- Green Salad: A simple arugula salad with lemon dressing.
- Avocado: Sliced avocado or guacamole adds healthy fats.
- Bacon: Crispy bacon or sausage links on the side.
- Berries: A small bowl of strawberries or raspberries.
How To Store Low Carb Frittata Recipe
- Refrigerate: Slice the cooled frittata into wedges and store them in an airtight container in the refrigerator for up to 4 days. This is a meal prep superstar.
- Reheat: Microwave individual slices for 30-45 seconds. You can also reheat them in a toaster oven to re-crisp the edges.
- Freeze: Wrap individual slices tightly in plastic wrap and then foil. Freeze for up to 3 months. Thaw in the fridge overnight before reheating.
Low Carb Frittata Recipe Nutrition Facts
- Calories: 210
- Total Fat: 16g
- Saturated Fat: 8g
- Cholesterol: 380mg
- Sodium: 320mg
- Total Carbohydrates: 3g
- Dietary Fiber: 1g
- Sugar: 1g
- Protein: 14g
- Net Carbs: 2g
Nutrition information is estimated per slice (based on 6 slices).
FAQs
Can I make this dairy-free?
Yes. Substitute the heavy cream with full-fat canned coconut milk (shake the can well) or almond milk, and omit the cheese or use a vegan cheese alternative.
Why did my frittata deflate?
Like a soufflé, a frittata puffs up from the steam and heat in the oven. It will naturally deflate as it cools; this is normal and doesn’t affect the flavor.
Can I add meat?
Absolutely. Cooked bacon, crumbled sausage, ham, or leftover rotisserie chicken are great additions. Add them to the skillet with the veggies just to warm them through before pouring in the eggs.
Low Carb Frittata Recipe
Description
A fluffy, crustless egg pie loaded with spinach, peppers, and cheese that starts on the stove and finishes in the oven for the perfect texture.
Ingredients
Instructions
- Preheat oven to 400°F.
- Sauté onion and pepper in butter until soft.
- Add spinach and cook until wilted.
- Whisk eggs, cream, spices, and half the cheese.
- Pour eggs over veggies; cook on stove 2 mins.
- Top with remaining cheese.
- Bake 10-15 minutes until set.
- Cool slightly and slice.
Notes
- Ensure all vegetable moisture is cooked off before adding eggs to prevent sogginess.
- Use a cast-iron skillet for the best heat distribution.
- Leftovers keep well in the fridge for 4 days for easy breakfasts.
Low Carb Frittata Recipe
