You can whip up a delicious keto-friendly spinach and cheese frittata that's both satisfying and nutritious. Start by preheating your oven to 350°F. Sauté fresh spinach in a pan until it wilts, then whisk together six large eggs, 1/4 cup of heavy cream, and your favorite seasonings. Stir in the sautéed spinach and a cup of shredded cheese like cheddar or feta. Pour the mixture into a baking dish and bake for 25-30 minutes until it's set and golden. This frittata is low in carbs and high in protein, making it a perfect addition to your meal plan. Explore additional variations to elevate your frittata experience!
Ingredients Needed
Keto-Friendly Spinach and Cheese Frittata Recipe
Indulge in the deliciousness of a keto-friendly spinach and cheese frittata—a dish that's not only packed with protein and healthy fats but also bursting with flavor. This versatile dish can be enjoyed at breakfast, brunch, or even as a light dinner. The combination of fresh spinach, creamy cheese, and fluffy eggs creates a satisfying meal that's both nutritious and easy to prepare. Plus, it's an excellent way to incorporate more greens into your diet while keeping your carb intake low.
Ingredient List
- 2 cups fresh spinach
- 6 large eggs
- 1 cup shredded cheese (cheddar, mozzarella, or feta)
- 1/4 cup heavy cream or full-fat milk
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder (optional)
- 1/2 teaspoon onion powder (optional)
- 1/2 cup sautéed onions or bell peppers (optional)
- 2 tablespoons olive oil or butter (for sautéing)
Pro Cooking Tips
- Use Fresh Spinach: Fresh spinach wilts beautifully and adds a vibrant color to your frittata. If using frozen spinach, make sure to thoroughly drain and squeeze out excess moisture.
- Whisk Your Eggs Well: Ensuring that your eggs are well-whisked will create a fluffier texture in your frittata.
- Experiment with Cheese: Try different cheese combinations to find your favorite flavor profile. Goat cheese or cream cheese can add a unique twist.
- Sauté Vegetables First: For a deeper flavor, sauté onions, bell peppers, or any other vegetables before adding them to the egg mixture.
- Don't Overcook: Keep an eye on your frittata while baking; it should be set but still moist in the center. Overcooking can lead to a dry texture.
- Serve Warm or Cold: Frittatas can be enjoyed warm or cold, making them perfect for meal prep or leftovers.
Nutritional Breakdown
| Nutrient | Amount per Serving (1/6 of frittata) |
|---|---|
| Calories | 250 |
| Total Fat | 20g |
| Saturated Fat | 10g |
| Carbohydrates | 3g |
| Fiber | 1g |
| Protein | 15g |
Additional Nutritional Notes: This frittata is a great source of protein and healthy fats, making it ideal for those following a ketogenic diet. The inclusion of spinach provides essential vitamins and minerals, including vitamin K, vitamin A, and folate.
Instructions
- Preheat your oven to 350°F (175°C).
- In a skillet over medium heat, add olive oil or butter. Once hot, sauté the onions or bell peppers until they soften, about 5 minutes.
- Add the fresh spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from heat and set aside.
- In a large mixing bowl, whisk together the eggs, heavy cream, salt, pepper, garlic powder, and onion powder until fully combined.
- Stir in the sautéed vegetables and shredded cheese into the egg mixture.
- Pour the mixture into a greased oven-safe skillet or baking dish.
- Bake in the preheated oven for 25-30 minutes, or until the frittata is set and lightly golden on top.
- Let cool for a few minutes before slicing. Serve warm or at room temperature.
Variations
- Add Herbs: Fresh herbs like basil, parsley, or dill can enhance the flavor of your frittata.
- Swap the Greens: Feel free to replace spinach with other leafy greens such as kale or arugula for a different taste.
- Protein Boost: Add cooked bacon, sausage, or ham for an extra protein punch and a savory flavor.
Enjoy making this keto-friendly spinach and cheese frittata, and savor the delightful blend of flavors in every bite!
Conclusion
Ultimately, you've just whipped up a delicious keto-friendly spinach and cheese frittata that's perfect for any meal of the day. Its rich flavors and nutritious ingredients make it a standout dish that'll keep you satisfied and on track with your dietary goals. So, whether you enjoy it for breakfast, lunch, or dinner, this frittata is sure to impress. Don't forget to share it with friends and family—they'll love it just as much as you do!
