This easy-to-do Keto Vegetable Frittata would make your breakfast a healthier one. This low-carb and keto-friendly dish would make a great lunch and dinner option as well if you love this dish so much that you want to eat it at any time of the day.
Keto Vegetable Frittata Recipe by Maya Krampf
What is a Frittata?
A frittata is a type of an egg dish that is cooked with a stovetop at the beginning and is finished in the oven. It is a combination of an omelet and a quiche, but it is not rolled nor it has a crust.
A vegetable frittata is simply a frittata that is full of vegetables. This is the perfect dish to start your day in a healthier and delicious way.
Are Frittatas Keto-Friendly?
Some frittata recipes use regular milk which is not keto-friendly or low-carb.
To make the frittata keto-friendly and low-carb, you can use a heavy cream. It has only 2g net carbs in a slice that is 1/8 of the pan, and is around 2.5g net carbs if you cut it into 6 slices.
If you want a dairy-free version of a frittata, you can use an unsweetened almond milk or coconut milk. These alternatives are still great and would still give your frittatas a flavorful taste.
How to Make a Frittata Fluffy
Keto frittatas are meant to be fluffy. To achieve this result, you will need to add cream.
If you won’t use any cream or milk, your frittatas will end up a bit more dense and flat. In this recipe, we use heavy cream instead of milk because heavy cream is lower in carbs and higher in fat. Which makes it perfect for a keto diet.
Veggies for a Keto Vegetable Frittata
This Keto Vegetable Frittata recipe uses a classic combination of vegetables – mushrooms, bell peppers, and zuchinni – but according to Maya Krampf, the possibilities are endless.
It is important to cook the veggies ahead of time. You should also make sure to cook off any liquid that the veggies give off or you’ll end up with a soggy frittata.
Other Veggie Options for your Keto Vegetable Frittata
- Asparagus
- Broccoli
- Cauliflower
- Kale
- Onions
- Spinach
Tips for the Best Keto Vegetable Frittata Recipe
- Always cook the vegetables first. If you put them in raw, the frittata will become watery. By the time you cooked your eggs, your veggies won’t be cooked thoroughly
- Use the right amount of veggies. You need 2 cups of cooked vegetables for 8 eggs. You need to start with 2 2/3 to 4 cups of raw vegetables, depending on how much they shrink when they are cooked.
- Cook the veggies in the right order. You should first cook the firmer vegetables, such as onions and carrots, until they are almost soft, and then add the soft vegetables, such as zucchini.
- Don’t over mix the eggs. Avoid browning on the top because by then, it will be too dry. You will know if the frittata is done when the center is just barely set, but it still jiggles if you shake the pan.
- Adjust the cook time to your skillet. Your pan size and material affects your frittata baking time. A 10-inch cast iron skillet is used for this frittata recipe, which retains heat very well. A different type of skillet may need more time, a smaller skillet will definitely need less time, and a larger one, more time.
Other recipes you might like to try: Healthy Eggplant Parmesan Recipe, Eggplant Pizza Low Carb Recipe, Classic Keto Deviled Eggs Recipe
Keto Vegetable Frittata
Equipment
- 10-inch iron skillet
- Oven
Ingredients
- 2 tbsp Olive Oil
- 1 1/2 cups Mushrooms If sliced: 4 oz.
- 1 cup Bell Peppers If cut into thin 1-inch strips: 4 oz.
- 8 large Eggs
- 1/4 cup Heavy Cream
- 3/4 tsp Sea Salt
- 1/4 tsp Black Pepper
- 2/3 cup Cheddar Cheese Shredded
Instructions
- Preheat the oven to 350 degrees F (176 degrees C).
- Heat the oil in a 10-inch cast iron skillet over medium heat.
- Meanwhile, in a large bowl, whisk together the eggs, cream, salt, and pepper.
- Pour the egg mixture into the pan and add the cheese. Stir together gently.
- Transfer the pan into the preheated oven immediately. Bake the frittata for 15-20 minutes, until the top is puffy but just set in the center. (Do not over bake or let it brown.) Remove from the oven and let it cool for a few minutes before slicing.
