Keto Frittata – Easy Breakfast Idea

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A Keto Frittata is perfect for breakfast and can be filled with whatever veggies you love for a satisfying (and gorgeous) breakfast.

» You might also like these Keto Eggs Benedict Cups and 17 more Keto / Low Carb Breakfast Ideas.

Keto Breakfast Frittata

I make this baked frittata for family brunch, because it’s perfect for a crowd and it’s gorgeous, with the bright red and green veggies and glistening eggy exterior.

Everyone loves this keto-friendly egg frittata for very good reasons. It’s keto, low-carb, vegetarian (if you eat eggs), and dairy free. As long as you like eggs, it’s a no-brainer. A frittata is basically just an open-faced omelet in a pan. You might also like this low-carb butternut squash and sausage frittata.

It beats having to make a bunch of individual omelets, and it doesn’t have a crust, like quiche does. So it’s perfect for a keto breakfast.

Since the frittata is meant to be eaten in slices, it’s also a great way to bake your breakfast at the beginning of the week and have a slice each day.

What Pan Do You Use For a Frittata?

The most important part of baking a frittata is the pan that you use. Because it’s baked, you will need a pan that’s okay to put in the oven. A cast-iron skillet is best for this job.

If you don’t use a cast-iron skillet, make sure you’ve buttered or oiled the pan well, so the eggs don’t stick.

In a pinch, you can use a round baking dish or pie dish.

keto frittata

Ingredients You’ll Need

Not many ingredients needed and most of them are common ingredients you probably already have.

  • Butter
  • Bell Peppers – Red, green and yellow or a mixture of these.
  • Tomatoes
  • Eggs
  • Unsweetened almond milk – Almond milk is a great substitute for regular cows milk. Cow’s milk has sugar in it making it off limits in a keto diet. Just make sure to get unsweetened almond milk.
  • Seasonings and herbs – Garlic powder, salt, ground black pepper, and roughly chopped basil.

How to Make a Frittata

A frittata is really just a baked egg. If you’re putting ingredients in, like vegetables, they should be cooked slightly before adding, because the egg cooks very fast.

Start with your cast iron skillet over medium heat on the stove top. Add the butter and let it melt. Then add the veggies you’re using.

Note: If you’re planning to add uncooked meat, like sausage or bacon, you will need to brown that in a different pan and add it in after the vegetables have cooked.

Red and green bell peppers chopped

Sauté the veggies for about 3 minutes. For tomato slices, it’s best not to push them around in the pan. Just flip them once during cooking.

While the veggies are cooking, whisk the eggs and almond milk together in a bowl. Add the garlic powder, salt and pepper and whisk to combine.

When the veggies are done, remove the pan from the heat. Pour the eggs into the pan with the peppers and tomato. Sprinkle with fresh basil.

Put the pan in the oven and cook for about 10 minutes. Keep a close eye on it, because you don’t want it to brown on top. It’s done when the eggs are set and no longer jiggly. To check it, just shake the handle of the pan. If the center is set, it’s done.

Keto Breakfast Frittata

Keto Frittata Ingredient Ideas

I like to keep it simple because I still want to taste the egg in the frittata, but you can really add anything you want to this dish. If you don’t like peppers and tomatoes, substitute with onions and ham. Or whatever combination you desire.

Here are some ideas to get you started. All of these ingredients are keto-friendly and won’t add extra carbs to the count.

  • Bell peppers
  • Tomatoes
  • Onions
  • Asparagus
  • Spinach
  • Mushrooms
  • Zucchini
  • Ham / bacon
  • Sausage
  • Shredded cheddar cheese
  • Feta cheese
  • Parsley
  • Basil
  • Cilantro

Here’s a version we love that uses feta, mushrooms and zucchini. See how versatile it is! There are hundreds of combinations you can make.

zucchini feta mushroom frittata

Are There Carbs in a Frittata?

There are 2 grams of net carbs per serving in this version of the keto breakfast frittata. The carbs come from the tomatoes and red bell pepper. Be aware that onions also have higher carb count, if you’re looking to keep the carbs low.

Adding Milk to a Frittata

It’s not necessary to add the almond milk to this recipe. If you’d rather leave it out, you can. In a typical frittata, you’d use milk or heavy cream. Since this is a keto recipe, we substitute the milk for almond milk.

I think it leads to fluffier egg. However, the frittata will turn out very good even without the milk.

Tips and Notes

  • Change up the flavors every time you make a new frittata. Add different veggies, meats and spices.
  • Spread your veggies evenly in the pan so that they are distributed throughout the frittata.
  • Don’t over whisk your eggs. Adding too much air will cause the frittata to expand while cooking then collapse making it dense.
  • Always pre-cook your veggies.
  • Don’t overcook your frittata. Cook until just set and no longer jiggly.

Frequently Asked Questions

What is the difference between a frittata and an omelet?

A frittata is cooked slowly over low heat in a cast-iron skillet and then finished in the oven. An omelet is cooked over much higher heat and stirred to be more rough in shape.

Do I have to cook it in a cast-iron pan?

You don’t have to but the pan should be one that is oven safe. If you don’t use a cast-iron skillet, make sure you’ve buttered or oiled the pan well, so the eggs don’t stick. In a pinch, you can use a round baking dish or pie dish.

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keto frittata

Keto Frittata for Breakfast

This Keto Frittata makes a delicious and versatile breakfast with high protein and low carbs.
5 from 5 votes
Print Rate
Course: Breakfast
Cuisine: American
Keyword: Eggs
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Servings: 4 servings
Calories: 182kcal
Author: Laura

Ingredients

  • 1 tablespoon butter
  • 1/4 red bell pepper sliced
  • 1/4 green or yellow bell papper sliced
  • 2 plum tomatoes thickly sliced
  • 8 large eggs
  • 1/4 cup unsweetened almond milk or milk of choice
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon basil roughly chopped

Instructions

  • Preheat oven to 400°F (200°C).
  • Heat a 12″ cast-iron skillet over medium heat, add the butter until melted. Add the bell peppers and tomato slices. Cook for 2-3 minutes. Flip the tomatoes over once.
  • Meanwhile, whisk the eggs with almond milk, then add the garlic powder, salt and pepper and whisk to combine. Pour the eggs into the pan with the peppers and tomato. Sprinkle with basil.
  • Transfer the pan to the oven and cook until for about 10 minutes, until the frittata is set and no longer jiggly.
  • Cut into wedges and serve.

Nutrition

Calories: 182kcal | Carbohydrates: 3g | Protein: 13g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 380mg | Sodium: 481mg | Potassium: 240mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1230IU | Vitamin C: 20mg | Calcium: 81mg | Iron: 2mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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Keto Breakfast Frittata
Keto Frittata – Easy Breakfast Idea

8 thoughts on “Keto Frittata – Easy Breakfast Idea

  1. Angela says:

    5 stars
    My favorite breakfast ever! This was so simple to make and I loved all of the veggies. My family ate it up too! YUM!

  2. Nathan says:

    5 stars
    I’m always looking for great new breakfast recipes, and this one is definitely going on my list of things to try. Love a good fritatta!

  3. Amanda Marie Boyle says:

    Really great combination. I’ve never put almond milk in a frittata before, but will have to try.

    • Laura says:

      It’s typically milk, but on a keto diet almond milk is used as a sub. You can just as easily leave the milk out altogether. I just think it leads to fluffier eggs.

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