Keto Frittata – A Simple, Satisfying Low-Carb Breakfast

A good frittata is one of those recipes that makes mornings feel easier. It’s hearty, flavorful, and comes together with whatever you have in the fridge. This keto version keeps carbs low without sacrificing comfort or taste.

You’ll get creamy eggs, rich cheese, and crisp-tender vegetables in every bite. Make it once and you’ll have breakfast ready for the next couple of days, or a quick lunch with a side salad.

Keto Frittata - A Simple, Satisfying Low-Carb Breakfast

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 8 large eggs
• 1/3 cup heavy cream (or full-fat coconut milk for dairy-free)
• 1 cup shredded cheese (cheddar, Gruyère, or mozzarella)
• 4 slices bacon, chopped (or 6 oz breakfast sausage)
• 1 cup chopped low-carb vegetables (such as bell pepper, zucchini, spinach, or mushrooms)
• 1/4 small red onion, thinly sliced (optional, for flavor)
• 2 tablespoons olive oil or butter
• 2 cloves garlic, minced
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1/2 teaspoon smoked paprika (optional)
• 2 tablespoons chopped fresh herbs (parsley, chives, or basil)

Method

 

1. Preheat the oven: Set to 375°F (190°C). Use a 10-inch oven-safe skillet, preferably cast iron or stainless steel.
2. Crisp the bacon: Cook chopped bacon in the skillet over medium heat until crisp. Transfer to a plate and leave about 1 tablespoon of fat in the pan. If using sausage, crumble and cook until browned.
3. Sauté the vegetables: Add olive oil or butter if needed. Cook onion (if using) for 2–3 minutes, then add bell pepper, zucchini, or mushrooms. Sauté until just tender, 3–5 minutes. Stir in garlic and cook 30 seconds. Add spinach last and wilt briefly. Season with a pinch of salt and pepper.
4. Whisk the eggs: In a bowl, whisk eggs, heavy cream, salt, pepper, and smoked paprika until smooth and slightly frothy.
5. Combine in the skillet: Return bacon or sausage to the pan, scatter evenly. Pour the egg mixture over the vegetables. Sprinkle cheese over the top, reserving a little for the last minute if desired.
6. Cook on the stove: Let the edges set over medium-low heat for 2–3 minutes without stirring. This helps the bottom firm up and prevents overcooking in the oven.
7. Bake: Move the skillet to the oven and bake for 10–14 minutes, until the center is just set and slightly wobbly. Avoid overbaking—it will continue to cook as it rests.
8. Finish and rest: Sprinkle with fresh herbs. Let sit for 5 minutes before slicing into wedges. Serve warm or at room temperature.

Why This Recipe Works

This keto frittata focuses on ingredients that are naturally low in carbs and high in flavor. Eggs, cheese, and cream create a silky base that sets beautifully in the oven.

Sautéed vegetables add color and texture without adding too many carbs. Bacon or sausage brings savory depth, while herbs brighten everything up. The method is simple, flexible, and forgiving—perfect for busy mornings or meal prep.

Ingredients

• 8 large eggs
• 1/3 cup heavy cream (or full-fat coconut milk for dairy-free)
• 1 cup shredded cheese (cheddar, Gruyère, or mozzarella)
• 4 slices bacon, chopped (or 6 oz breakfast sausage)
• 1 cup chopped low-carb vegetables (such as bell pepper, zucchini, spinach, or mushrooms)
• 1/4 small red onion, thinly sliced (optional, for flavor)
• 2 tablespoons olive oil or butter
• 2 cloves garlic, minced
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1/2 teaspoon smoked paprika (optional)
• 2 tablespoons chopped fresh herbs (parsley, chives, or basil)

How to Make It

1. Preheat the oven: Set to 375°F (190°C).
   

   Use a 10-inch oven-safe skillet, preferably cast iron or stainless steel.

2. Crisp the bacon: Cook chopped bacon in the skillet over medium heat until crisp. Transfer to a plate and leave about 1 tablespoon of fat in the pan. If using sausage, crumble and cook until browned.
3. Sauté the vegetables: Add olive oil or butter if needed.
   

   Cook onion (if using) for 2–3 minutes, then add bell pepper, zucchini, or mushrooms. Sauté until just tender, 3–5 minutes. Stir in garlic and cook 30 seconds.

   
   

   Add spinach last and wilt briefly. Season with a pinch of salt and pepper.

4. Whisk the eggs: In a bowl, whisk eggs, heavy cream, salt, pepper, and smoked paprika until smooth and slightly frothy.
5. Combine in the skillet: Return bacon or sausage to the pan, scatter evenly. Pour the egg mixture over the vegetables.
   

   Sprinkle cheese over the top, reserving a little for the last minute if desired.

6. Cook on the stove: Let the edges set over medium-low heat for 2–3 minutes without stirring. This helps the bottom firm up and prevents overcooking in the oven.
7. Bake: Move the skillet to the oven and bake for 10–14 minutes, until the center is just set and slightly wobbly. Avoid overbaking—it will continue to cook as it rests.
8. Finish and rest: Sprinkle with fresh herbs.
   

   Let sit for 5 minutes before slicing into wedges. Serve warm or at room temperature.

Keeping It Fresh

Frittatas store well, which makes them great for meal prep. Let it cool completely, then cover tightly or transfer slices to an airtight container.

Refrigerate for up to 4 days. Reheat gently in a skillet over low heat or in the microwave at 50% power so it stays tender.

For freezing, wrap individual slices in plastic, then foil, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.

Add a small splash of water and cover when reheating to keep it moist.

Why This is Good for You

• High in protein: Eggs and meat help keep you full and support muscle maintenance.
• Healthy fats: Cheese, cream, and olive oil provide satisfying fats that fit a keto lifestyle.
• Low in carbs: Using non-starchy vegetables keeps carbs in check while adding fiber and micronutrients.
• Customizable nutrients: You can tailor vegetables to boost vitamins A, C, K, and minerals like potassium and magnesium.

Pitfalls to Watch Out For

• Too many veggies with high water content: Mushrooms and zucchini can release liquid. Sauté well and avoid overcrowding the pan to prevent a watery frittata.
• Overbaking: Dry, rubbery eggs happen fast. Pull it when the center is barely set and let carryover heat finish the job.
• Unseasoned eggs: Salt the egg mixture, not just the veggies.
  

  Eggs need more seasoning than you think.

• Wrong pan: Thin, non-oven-safe pans can scorch or warp. A heavy, oven-safe skillet gives even heat and easy transfer to the oven.
• Carb creep: Onions and tomatoes add sweetness and carbs. Use sparingly if you’re tracking closely.

Recipe Variations

• Classic Italian: Prosciutto, spinach, sun-dried tomatoes (drained), and mozzarella with a touch of pesto.
• Green and Goat Cheese: Zucchini, asparagus tips, spinach, and crumbled goat cheese with fresh dill.
• Tex-Mex: Chorizo, bell pepper, jalapeño, cheddar, and a sprinkle of cumin.
  

  Serve with avocado and sour cream.

• Mushroom and Gruyère: Browned cremini mushrooms, thyme, garlic, and shredded Gruyère.
• Dairy-Free: Use full-fat coconut milk instead of cream and skip the cheese. Add extra herbs, nutritional yeast, and a dollop of dairy-free pesto for depth.
• Vegetarian: Swap bacon for olives or artichoke hearts and add more leafy greens for body.

FAQ

Can I make this without an oven-safe skillet?

Yes. Start everything in a regular skillet, then transfer the mixture to a greased baking dish or pie plate before baking.

You may need to add 2–4 minutes to the oven time.

How do I know when it’s done?

Look for lightly puffed edges and a center that’s set but still soft. A toothpick should come out mostly clean. If it’s fully firm and dry, it’s overdone.

What’s the best cheese to use?

Cheddar, Gruyère, and mozzarella all melt well.

For sharper flavor, try aged cheddar or Parmesan in combination. Avoid very wet cheeses unless you drain them.

Can I make this ahead?

Yes. Bake it the night before, cool, and refrigerate.

Reheat slices gently in a skillet or microwave at half power. It’s also tasty cold for a quick on-the-go meal.

Is this suitable for strict keto?

It can be. Stick to low-carb vegetables (spinach, zucchini, mushrooms, peppers in moderation), measure onion lightly, and track ingredients to stay within your macros.

What size pan should I use?

A 10-inch skillet gives a nice thickness and even cooking.

A 12-inch pan works too, but shorten the bake time since the frittata will be thinner.

Can I add cooked leftovers like chicken or steak?

Absolutely. Chop into small pieces and add with the vegetables before the eggs go in. Aim for about 1/2 to 3/4 cup of add-ins so it doesn’t get too dense.

Why did my frittata leak water?

Veggies weren’t cooked off enough or the pan was overcrowded.

Next time, sauté in batches and let moisture evaporate before adding eggs. Salting mushrooms early also helps draw out water.

Final Thoughts

A keto frittata is the kind of recipe you can make on a sleepy morning or a busy Sunday night and still feel accomplished. It’s flexible, forgiving, and full of flavor. With a handful of basic ingredients and a good skillet, you get a satisfying meal that fits your goals. Keep this base method, swap in your favorite add-ins, and you’ll never be bored with breakfast again.