Keto Frittata Made Easily!

keto frittata

Simple and delicious this recipe for a keto frittata is full of flavor, and nutrition. Think of it as a complete healthy meal in a pan. 

A low carb frittata can be enjoyed any time of day but it is an especially nice way to start the day. Which is why I mostly enjoy a keto-friendly frittata for breakfast or brunch.

One of best things about a great frittata recipe is how custimizable they are. You can pack alot of vegetables, protein and fat in one delicious meal.

Although, a traditional frittata recipe normally includes potatoes in keto diet, adding any form of potatoe is a sure way to be kicked out of ketosis. Potatoes are just too high in carbs and all that starch causes sugar spikes that we frankly my family doesn’t need.

You may also want to check out my recipe for Easy Keto Quiche that even features a low carb crust.

Keto Frittata
Keto Frittata

Keto Frittata

Growing up my family always enjoyed a good frittata. I remember my parents making all sorts of variations of this staple. My dad didn’t cook often, but anything that involved eggs was his specialty.

When dad announced that he was going to make a Spanish omelet, it always brought cheers from us kids. My Mom is a fantastic cook, so I think the excitement we had was more about seeing him in the kitchen and the banter between my parents.

Looking back mom wasn’t too thrilled of dad’s cooking ventures, I suspect because he inevitably always made a bit of a mess. It did however, serve for some wonderful memories.

My parents would make their frittatas on the stove top and would flip them to cook on both sides. All that meant is most of the time the frittata wasn’t very pretty. However that never stopped us from digging in.

Mom preferred a ripe plantain frittata instead of dad’s more traditional Spanish one. Ripe plantains taste a little like bananas and as child I just didn’t enjoy the taste of bananas with eggs.

Today, I would gladly have my Mami’s ripe plantain frittata, if it wasn’t so high in carbs. Isn’t it interesting how our taste buds develop as we age?

How To Make A Keto Frittata 

A frittata or crust-less quiche is an easy customizable dish, that can be made low carb and keto-friendly rather effortlessly. Honestly, the sky’s the limit. The only non-negotiable item is the eggs.

Although I mentioned earlier that I prefer to have this dish in the morning or early afternoon. It does however make for an easy and satisfying dinner. 

Any leftovers are saved for breakfast the next morning. In fact, sometimes I  make a large frittata for a week’s worth of breakfasts. Making a keto frittata ahead of time is convenient for busy mornings. 

You can even make this recipe in well-greased muffin tin for an easy on the go breakfast option. 

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you, I will earn a commission if you click through and make a purchase. 

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This recipe is made in an oven. Although it can be made on the stove top the way my parents did, it’s so much easier in the oven.

Next time you need to get food to the table quickly and inexpensively, why not make a keto frittata.

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Arming yourself with keto recipes is certainly key in doing this diet long enough to see the many benefits. But even with the best low carb ketogenic recipes sometimes additional help is needed. 

This is when we also encourage you to have the right supplements to help you get and stay in ketosis. Because when you have the right tools the keto diet becomes easier. 

Perhaps you’ve struggled to get into ketosis consistently on your low carb keto diet, or you’ve hit a plateau that doesn’t seem to budge, consider using Perfect KETO’s bundle to assist you. It’s a great way to see the benefits sooner rather than later. 

You’ll learn how to elevate your ketones naturally enter into ketosis more quickly. Being at a deeper level of ketosis will help reduce your appetite, carb cravings, and give you lasting energy.  These are the things you want to see happen as they make this diet sustainable and it’s why we recommend them. 

Make sure you also pick up your free Start-Up Guide to the Ketosis Diet.

Wondering which foods you should avoid when doing Keto? This Keto Food Guide will assist you in doing the Keto Diet correctly.

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keto frittata

Keto Frittata

Yield: 12
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour

Enjoy a keto frittata that is packed with flavor and nutrition and baked easily in an oven.


  • 1 pound ground sausage
  • 10 eggs
  • 1 cup of sharp cheddar cheese shredded
  • ½ cup grated parmesan cheese
  • 2 cups of raw spinach
  • 1 small yellow onion finely chopped
  • 2 minced cloves of garlic
  • 1 teaspoon of sea salt
  • ¼ teaspoon of black pepper
  • ¼ teaspoon of red pepper flakes
  • ½ teaspoon of dried basil
  • ½ teaspoon of dried oregano


  1. Preheat oven to 350 degrees, and grease a cast iron skillet or other oven proof dish.
  2. Cook ground sausage until fully cooked.
  3. Cook the onion and garlic in the sausage drippings.
  4. Add the spinach and cook till wilted.
  5. Remove from heat and set aside.
  6. Combine the eggs, cheeses, seasonings until fully incorporated.
  7. Place the sausage, spinach, onion, and garlic, into the egg mixture.
  8. Bake for 45-55 minutes, until lightly browned and the middle is set.
  9. Serve warm or at room temperature.
  10. Refrigerate any leftovers for up to 5 days.

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Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 255Total Fat: 19.5gSaturated Fat: 7.9gTrans Fat: 0gCholesterol: 185mgSodium: 485mgCarbohydrates: 2.1gNet Carbohydrates: 2.5gFiber: 0.5gSugar: 0.9gProtein: 17.8g

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