Keto Vegetable Frittata Recipe 🍳

This entry was posted by keto beautiful on June 6, 2023 at 6:17 am

Keto Vegetable Frittata Recipe 🍳

Got a hankering for a Keto Vegetable Frittata? You’re in the right place! We’ve taken the classic Italian frittata and given it a keto makeover. It’s loaded with fresh veggies, eggs packed with protein, and oh-so-delicious cheese. This is more than just a low-carb meal—it’s a lightning-fast breakfast solution that won’t skimp on flavor. Ready to satisfy those cravings and keep it keto? Let’s get cooking!

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Preparation and cooking overview

Whip up a delicious Keto Vegetable Frittata in just 30 minutes, perfect for breakfast or a main dish! Simply chop your veggies, lightly sauté them, blend them into whisked eggs, and bake it all to perfection in the oven.

Chef’s note

This frittata is just as delicious served warm, cold, or at room temperature – making it perfect for meal prep or as a tasty leftover!

  • Prep Time: 20 minutes
  • Cooking Time: 10 minutes
  • Total Time: 30 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 8 Servings
Triangular piece of keto vegetable frittata served on a plate.

🍳 Ingredients for this keto vegetable frittata recipe

  • 2 tablespoon olive oil
  • 1 ½ cups mushrooms, sliced
  • 1 cup raw bell peppers, cut into thin 1-inch (2.5cm) strips
  • 1 cup zucchini, cut into quarter moons
  • 8 large eggs
  • ¼ cup heavy cream
  • ¾ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ⅔ cup cheddar cheese, shredded

Ingredient substitutions

  • Olive oil: You can substitute it with coconut or avocado oil. But you may notice a slight coconut flavor in the dish when you use coconut oil.
  • Mushrooms: Substitute mushrooms with baby spinach or kale. Cook the fresh spinach or kale until it has wilted and any excess moisture evaporates before adding the egg mixture.
  • Bell peppers: You can replace bell peppers with broccoli. Chop broccoli into small or bite size pieces and add it to the skillet along with the other vegetables.
  • Zucchini: You can use yellow squash as it has a similar texture and flavor to zucchini.
  • Heavy cream: You can use unsweetened coconut cream instead of heavy cream, as coconut cream is thicker and richer.
  • Cheddar cheese: You can replace it with mozzarella or goat cheese.

Additional ingredients

  • Avocado: Dice one avocado and add it to the egg mixture. Also, you can use it as a garnish on top of the finished dish.
  • Tomatoes: You could add diced or cherry tomatoes, as they are low in carbs and high in fiber. If fresh ones are not available, you can also use sun-dried tomatoes.
  • Feta cheese: Add feta cheese for some tangy flavor.
  • Bacon: For those who want some meat, add 4 bacon pieces or crumbled bacon for a smoky flavor and extra protein.
  • Green onions: Mix this with the eggs for a mild onion flavor.
Homemade vegetable frittata served on a kitchen table.

Cooking tools required

To make this Keto Vegetable Frittata Recipe, you’ll need the following tools:

  • Oven
  • 10 inch Cast iron skillet
  • Whisk
  • Cutting board
  • Knife
  • Spatula
  • Oven mitt

Tools substitute options

  • Oven: If you don’t have an oven, you can try cooking on the stovetop on low heat until it is set.
  • Cast iron skillet: If you don’t have a cast iron skillet, you can use a large nonstick skillet instead. Also, you can use a suitable baking dish to cook this keto breakfast. A large pan helps in even baking and creates the perfect texture.
  • Whisk: If you don’t have a whisk, you can use a fork to beat the eggs, cream, salt, and pepper together.
  • Spatula: If you don’t have a spatula, use a spoon.
  • Oven mitts: If you don’t have these, use a clean kitchen towel or potholder.
Frittata Recipe on a Cast Iron served on table.

How to make Keto Vegetable Frittata Recipe: step-by-step guide

Cooking methods

  • Pan-sautéing
  • Oven-baking

Preparation steps

  1. Gather and measure all your ingredients.
  2. Prepare all the needed tools.
  3. Preheat the oven to 350°F (180°C)

Cooking instructions

  1. Start by adding oil to a 10-inch iron skillet and heat over medium heat.
  2. Saute vegetables for a couple of minutes (6 to 10 minutes) or until browned and softened, stirring occasionally.
  3. Whisk together eggs, cream, salt, and pepper in a large bowl.
  4. Pour egg mixture into skillet and add cheese, stirring gently.
  5. Bake the mixture in the oven for 15-20 minutes in the preheated oven until the top is puffy but moist. Let it cool before slicing.
Bell pepper being cut by a sharp knife.
Bell pepper cut into small pieces being furthermore sliced into more smaller pieces.
Zucchini on a chopping board being sliced by a sharp knife.
Finely chopped zucchini pieces and bell peppers.
Mushrooms sliced into small pieces.
Vegetables being sautéed in a cast iron pan placed on an induction stove.
Mushrooms being added in a cast iron pan with finely chopped bell peppers and zucchini.
Vegetables on a cast iron pan being sautéed by a wooden spatula.
A hand is carefully cracking an egg over a bowl, with the egg's contents being poured into the bowl.
Yolk and egg contents collected on a bowl.
Eggs and coconut cream on a bowl.
Eggs, coconut cream, and salt collected in a bowl.
In a separate bowl, eggs, coconut cream, salt, and pepper being gathered for mixing.
Pouring the egg mixture over the sautéed vegetables in the skillet.
Frittata mixture in the skillet, ready to be baked.
Bell pepper being cut by a sharp knife.
Bell pepper cut into small pieces being furthermore sliced into more smaller pieces.
Zucchini on a chopping board being sliced by a sharp knife.
Finely chopped zucchini pieces and bell peppers.
Mushrooms sliced into small pieces.
Vegetables being sautéed in a cast iron pan placed on an induction stove.
Mushrooms being added in a cast iron pan with finely chopped bell peppers and zucchini.
Vegetables on a cast iron pan being sautéed by a wooden spatula.
A hand is carefully cracking an egg over a bowl, with the egg's contents being poured into the bowl.
Yolk and egg contents collected on a bowl.
Eggs and coconut cream on a bowl.
Eggs, coconut cream, and salt collected in a bowl.
In a separate bowl, eggs, coconut cream, salt, and pepper being gathered for mixing.
Pouring the egg mixture over the sautéed vegetables in the skillet.
Frittata mixture in the skillet, ready to be baked.

Chef’s pro tip

Nailing the perfect vegetable frittata requires some finesse – the trick is to avoid overcooking the eggs. As soon as the center is just a bit wobbly, take that skillet off the heat, and stick to the prescribed baking time to prevent any culinary missteps. This guarantees a frittata that’s creamy, moist, and cooked to perfection. Additionally, resist the urge to cover it immediately after it comes out of the oven; trapping the steam could turn your scrumptious frittata into a mushy mess.

What to serve keto vegetable frittata recipe?

  • Keto salad: Pair it with a simple side salad of mixed greens, tomatoes, and cucumbers for a light and refreshing meal.
  • Roasted vegetables: Brussels sprouts with bacon make a delicious and nutritious side dish to this keto egg recipe.
  • Condiments: You can spice up the game by serving it with your favorite salsa, hot pepper sauce, or our favorite creamy jalapeno sauce on the side.
  • Guacamole: You can make homemade guacamole using avocados, lime juice, cilantro, diced tomatoes, and spices. This will be a flavorful dip.
Baked and cut frittata recipe.

How to make it healthier

We have created a healthy frittata recipe that uses an oven-baked method. To have a healthier and more delightful dish, you can make the following tweaks:

  • Use less cheese or opt for a lower-fat cheese such as feta or ricotta.
  • Consider adding more nutrient-dense ingredients such as spinach, kale, or broccoli.
  • Limit the salt you use or substitute it with herbs and spices to add flavor.
  • If you want to make it a dairy-free frittata, you can use vegan options for heavy cream and cheese.

Time-saving tips

  • Use frozen vegetables instead of fresh ones. Just make sure to thaw them before using and pat them dry to remove any excess moisture.
  • Use a food processor to chop your veggies but do not over-process them, or they may become too small and mushy.
  • Use an immersion blender to mix the egg mixture quickly instead of whisking it by hand.
Frittata recipe.

What can I prepare ahead of time?

  • Wash and chop the vegetables ahead of time, and store them in airtight containers in the fridge until ready to use.
  • You can whisk the eggs, coconut cream, salt, and pepper ahead of time and store them in the fridge until ready to use.
  • Buy shredded cheese ahead of time and store it in the fridge until ready to use.

Storage and reheating instructions

You can slice it up into individual portions and store it in the fridge for an easy and convenient breakfast, lunch, or dinner option. You can store the leftovers in an airtight container in the refrigerator for up to 3-4 days.

For reheating cooked leftovers, you can use a microwave, oven, and stove.

  • Microwave: Place the leftovers on a microwave-safe plate, cover the plate with a microwave-safe cover or paper towel, and microwave for 30 seconds to 1 minute or until it is heated.
  • Oven: Preheat the oven to 350°F (180°C), place the leftovers on an oven-safe dish, cover it with foil, and bake for 10-15 minutes.
  • Stovetop: Cut a slice of baked omelet and place it in a nonstick skillet over medium heat. Cook for 2-3 minutes on each side or until it is heated.

When reheating, reheat the leftovers to an internal temperature of 165°F (74°C) to avoid overcooking, as it can cause them to become dry and rubbery.

A close-up shot of Keto Frittata on a Cast Iron Skillet.

Recipe wrap-up & conclusion

This Keto Vegetable Frittata Recipe offers a versatile and healthy meal that’s both a fantastic breakfast and a scrumptious main course. Packed with vibrant veggies and beneficial fats, it’s a go-to for those committed to a low-carb or ketogenic lifestyle. In just 30 minutes, you can whip up this baked beauty to enjoy as a standalone breakfast or pair it with a salad or roasted vegetables for a more complete meal.

Ready to savor this flavorful frittata? We’re convinced that this keto-friendly, vegetarian frittata will quickly become a favorite in your kitchen. And don’t forget to share the love – pass this recipe along to your egg-loving friends or anyone eager for a savory start to their day!

Frittata served on a white plate with a side of cucumber slices and a cluster of ripe cherry tomatoes.
Vegetable Frittata Recipe on a Cast Iron Skillet.
Keto Vegetable Frittata piece served on a white plate alongside red cherry tomatoes and sliced cucumber.
A side shot of Keto Vegetable Frittata served on a white plate with a side of fresh cucumber slices and a cluster of ripe cherry tomatoes, presenting a balanced meal.
Vegetable Frittata Recipe on a Cast Iron Skillet.
Close-up shot of a Keto Vegetable Frittata piece served on a white plate, accentuating the crisp edges and soft interior filled with assorted veggies.

Frequently asked questions

The number of carbs in a veggie frittata can vary based on the specific ingredients used and their quantities. Refer to our recipe card for total carbs and other nutrients in this recipe.

A watery or runny frittata can occur if there is excess moisture in the ingredients or if it’s undercooked. To avoid this, ensure the vegetables are properly cooked, have well-drained cheese, and cook it as per the instructions.

To determine if it is cooked, you have to see if the center is set and no longer jiggling. Also, you can poke a toothpick or a knife into the center; if it comes out clean, the frittata is done.

This is the best frittata as it is easy and flavorful. The cool part is it can be made with ingredients available in your home.

Absolutely! You can use a muffin tin or mini quiche pans to make individual-sized mini frittatas. You may have to adjust the cooking time as they will cook faster than a skillet.

📖 Recipe

Keto Vegetable Frittata Recipe on a Cast Iron Skillet.

Print

Keto Vegetable Frittata Recipe

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The Keto Vegetable Frittata Recipe is a quick, versatile, and flavorful low-carb meal packed with healthy fats and veggies, perfect for any breakfast or main course.
Course Breakfast, Main Course
Cuisine Italian
Keyword vegetable frittata
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 8
Calories 169kcal

Ingredients

  • 2 tablespoon olive oil
  • 1 ½ cups mushrooms sliced
  • 1 cup raw bell peppers cut into thin 1-inch (2.5cm) strips
  • 1 cup zucchini cut into quarter moons
  • 8 large eggs
  • ¼ cup heavy cream
  • ¾ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ⅔ cup cheddar cheese shredded

Instructions

  • Start by adding oil to a 10-inch iron skillet and heat over medium heat.
  • Saute vegetables for a couple of minutes (6 to 10 minutes) or until browned and softened, stirring occasionally.
  • Whisk together eggs, cream, salt, and pepper in a large bowl.
  • Pour egg mixture into skillet and add cheese, stirring gently.
  • Bake the mixture in the oven for 15-20 minutes in the preheated oven until the top is puffy but moist. Let it cool before slicing.

Video

Nutrition

Calories: 169kcal | Carbohydrates: 3g | Protein: 9g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.02g | Cholesterol: 182mg | Sodium: 347mg | Potassium: 213mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1056IU | Vitamin C: 27mg | Calcium: 101mg | Iron: 1mg

The post Keto Vegetable Frittata Recipe 🍳 appeared first on Cast Iron Keto.

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