Keto frittata with fresh spinach

Keto frittata with fresh spinach

This gorgeous dish looks beyond impressive, yet is amazingly simple to make! Spinach, eggs, sausage or bacon, and veggies magically combine into a divine feast for the eyes… and the tummy. It’s keto gold!
December 9 2015 recipe by , photo by , nutritional review by in Recipes, Breakfast, Meal

Keto frittata with fresh spinach

This gorgeous dish looks beyond impressive, yet is amazingly simple to make! Spinach, eggs, sausage or bacon, and veggies magically combine into a divine feast for the eyes… and the tummy. It’s keto gold!
USMetric
4 servingservings

Ingredients

  • 5 oz. 140 g diced bacon or chorizo
  • 2 tbsp 2 tbsp butter
  • 8 oz. (7½ cups) 230 g (1.8 liters) fresh spinach
  • 8 8 eggeggs
  • 1 cup 240 ml heavy whipping cream
  • 5 oz. (1¼ cups) 140 g (290 ml) cheddar cheese, shredded
  • salt and pepper
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Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 350 °F (175 °C). Grease a 9x9 baking dish or individual ramekins.
  2. Fry the bacon in butter on medium heat until crispy. Add the spinach and stir until wilted. Remove the pan from the heat and set aside.
  3. Whisk the eggs and cream together and pour into a baking dish or in ramekins.
  4. Add the bacon, spinach, and cheese on top and place in the middle of the oven. Bake for 25–30 minutes or until set in the middle and golden brown on top.

Tips!

Try serving with shredded green or red cabbage on the side, with a homemade dressing. Delish!

You can also bake this frittata in the oven at 350 °F (175 °C) for about 20 minutes.

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What did you think? Please share your thoughts in the comment section below!
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176 comments

  1. 1
    Dawn
    December 28 2015
    size of baking dish, servings?, how many carbs in each serving.... Looks amazing. :D
  2. 2
    Debbie
    January 5 2016
    Why do you not have the calorie count on your recipes........??
  3. 3
    Mary Lynn
    January 5 2016
    It is 4 servings. LCHF is not about counting calories. Eating so much fat helps your body feel filled sooner, so you don't eat as much. One of the videos on the site explains it, I just can't remember which one! Eat mindfully & savor your food, you'll be amazed how much less you feel like eating. The other thing I find amazing is I'm not hungry all the time. Read/watch everything on the site, it's different than anything I've been taught for 30 years. Good luck.
  4. 4
    Pearl
    January 6 2016
    how does this work for diabetics? I am also green juicing.
    Reply: #5
  5. 5
    Reply to comment #4 by Pearl
    Marty
    January 8 2016
    Pearl LC is the BEST for diabetes. I was pre- and no long am, my sister was type 2 and she is no longer, and off her meds as well. Carbs are bad. Even to much fruit is not good.
  6. 6
    Laurie
    February 25 2016
    Wow that is amazing. But what about people who make to much cholestrol or have high chol this can't be good for the heart
    Reply: #12
  7. 7
    Steffany
    March 2 2016
    I think if its healthy fat like natural butter its fine. The dangerous kind is usually in your food that says its healthy like low fat don't touch it. It will be full of chemicals that your body really doesn't need. So honestly believe this website I've done this for a day and couldn't figure out why I was so happy until I watched the video on here about the less sugar I have the better I will feel and its true. I couldn't sleep last night but I'm up early which recently all I've done is lay in bed all day till I go to work. Happy with the affects already and can't wait to see the weight change in the next couple of weeks
  8. 8
    Marfy
    March 13 2016
    I am just starting this. Please tell me what is a good ratio of carbs, protein, fats?
    Also, I live with chronic pain, so need meds which cause bad bad bad constipation. Any thoughts?
    Marfy
    Reply: #15
  9. 9
    Lori
    March 15 2016
    How does this impact a person with high cholesterol and triglycerides? is there a video that goes over this? I have started eating low carb only 4 days ago and do feel a difference already...but I have not added additional fats, cheeses, etc. due to the high cholesterol but I am feeling hungry. how can I balance this?
    Reply: #14
  10. 10
    Jan
    May 1 2016
    I am, so far feeling satisfied with what I eat, just starting this also. I was eating way too much fruit, which I am missing a little, but that's just habit. I feel this will work for me as long I remain disciplined, I'll just have to lie to the dietician at the Doctors. I am so hopeful I can nilify the diabetes, and lose weight.
    Jan
  11. 1 comment removed
  12. 12
    Reply to comment #6 by Laurie
    Di
    May 5 2016

    Wow that is amazing. But what about people who make to much cholestrol or have high chol this can't be good for the heart

    Hi Laurie, dietary cholesterol is not readily absorbed into our bloodstream. This YouTube video may help you understand this. https://www.youtube.com/watch?v=QsvnP1V5m6U&index=14&list=P...
    Healthy dietary fat is extremely important to our health. ;)

  13. 1 comment removed
  14. 14
    Reply to comment #9 by Lori
    Di
    May 5 2016

    How does this impact a person with high cholesterol and triglycerides? is there a video that goes over this? I have started eating low carb only 4 days ago and do feel a difference already...but I have not added additional fats, cheeses, etc. due to the high cholesterol but I am feeling hungry. how can I balance this?

    Hi Lori, I answered this question for another contributor here.

    Dietary cholesterol is not readily absorbed into our bloodstream. This YouTube video may help you understand this. https://www.youtube.com/watch?v=QsvnP1V5m6U&index=14&list=P...
    Healthy dietary fat is extremely important to our health. ?

    The fact you are low carb is great but you will need to up your fats, this will not affect your cholesterol long term overall. In fact, it will help lower it! If you have not added additional fats as you mentioned you may be having too much protein which will convert to glucose in the liver, therefore increasing your carbohydrates. You may therefore not be as low carb as you think. ;)

  15. 15
    Reply to comment #8 by Marfy
    Sarah
    May 9 2016
    I am not sure whether or not you got an answer to your question. I found this site helpful to me in calculating my macros for lchf- ketogenic dieting.

    http://keto-calculator.ankerl.com

  16. 16
    Rosa
    June 3 2016
    Sausage is also great in this recipe. To cut down on prep time I keep a Baggie of cooked sausage "crumbles" in my freezer. On mornings that I don't have a lot of time I'll set my oven to turn on at the same time my alarm goes off, it only takes a couple of minutes to have it in the oven and is ready to eat as soon as I've showered and dressed.
    Reply: #30
  17. 17
    Maddie
    August 3 2016
    Absolutely delicious! Although I had to cook mine for 45 minutes to get it to set in the middle.
    Reply: #22
  18. 18
    Bob
    August 8 2016
    Size of baking dish?
    Reply: #19
  19. 19
    Reply to comment #18 by Bob
    Kristin Berglund Team Diet Doctor
    August 17 2016

    Size of baking dish?

    Hi Bob!

    You can use an average casserole dish if you like or smaller individual sized dishes. If you do the smaller size you might have to cook them for a shorter time.

    Good luck!

  20. 20
    gbl
    August 27 2016
    I can eat very little cruciferous vegetables. It must be a family thing, because I have a sibling who cannot eat any. This is not a question of "like" but intestinal pain, which I also have with grain, so at least there is some relief on that with no-carb. But this no cruciferous really cuts my options. Any suggestions? I am tempted to go more root vegetables.
  21. 21
    Jess
    August 28 2016
    Are we supposed to drain the fat from the bacon before we put the spinach in?
    Reply: #23
  22. 22
    Reply to comment #17 by Maddie
    Jess
    August 29 2016
    Did you drain the bacon grease?
  23. 23
    Reply to comment #21 by Jess
    Kristin Berglund Team Diet Doctor
    September 3 2016

    Are we supposed to drain the fat from the bacon before we put the spinach in?

    Hi Jess!

    No, it gives the dish a lovely flavor. We keep it in the pan for frying the spinach.
    Good luck!

  24. 24
    Rosemary
    September 6 2016
    Hi, I made this today and am confused as the bacon you said to use was very salty and you stated to add more salt which it didn't need. I fried it in coconut oil and not butter, as butter is fatty, so how is this a low carb when the bacon is very salty and to fry the bacon in butter and to add cheese and cream which is also fatty, so how is this low carb, I did make it and was very nice just really salty, so if you decide to make don't add any extra salt as you don't need it. also how come you have no calories with your dishes ??. so is this low carb with so much salty in the bacon and the frying with the butter and the cream and the cheese, dunno about others but I'm puzzled. I really need to stick with a low carb diet as this will help me lose weight as i have PCOS.
    Replies: #28, #50
  25. 25
    Rosemary
    September 6 2016
    Oh I like to add that i did drain the fat from the bacon and it was less oily when adding the spinach to frying, Also I made the prep in 5 min no way did it take 5 min to crack 8 eggs and whip the cream and cheese and spinach. lol
  26. 26
    Maryellen
    October 9 2016
    I made this and found it much too rich. Second time I cut the heavy cream in half and it was much better.
  27. 27
    Annette
    October 19 2016
    What cheeses or herbs go best? Many recipes state that one should add 5 oz r so of cheese, but never pairs them with the veggies, etc. Also, it might say fresh herbs. But which herbs would be best? Could we get a pairing of cheese and herbs that would taste and blend best?

    thanks!

  28. 28
    Reply to comment #24 by Rosemary
    Billie
    October 27 2016
    This is for a LCHF (low carb, high fat) diet. Believe it or not, the higher fat content makes you lose weight because it regulates your blood sugar levels so your body makes less insulin and allows your body to to burn fat instead of glucose. You should also limit your protein on this diet, as protein also converts into blood sugar, which you want to avoid so your body will burn fat instead.
    Reply: #31
  29. 29
    Linda
    October 31 2016
    A cast-iron skillet is great! Cooked beautifully, just a regular size one! I put butter in it and heated in the oven then the egg mixture then the veggies then the cheese! It was great !
  30. 30
    Reply to comment #16 by Rosa
    miranda
    October 31 2016
    wow thanks for the tip of freezing sausage meat crumbles. Never thought of that, was just thinking I have to bake some sausages now for tomorrowmorning but baking and freezing more is an excellent tip!!
  31. 31
    Reply to comment #28 by Billie
    miranda
    October 31 2016
    I just looked at ketobuddy and there is says I should increase my protein-intake. I shouldn;t eat chicken or fish everyday then? And what about a generous portion of vegetables and chicken or something like that daily? I thought that was good.
  32. 32
    Jess B
    December 7 2016
    I fully support the LCHF way, but have questions in relation to food allergies. I am lactose intolerant so struggle to find 'fat' products including butter, non sweetened yoghurt, any cheese except cheddar etc. I am also allergic to nuts and seeds inc coconut which means a substantial amount of these recipe are not suitable. Can I still do the LCHF system without risk to my health? Can you please assist??? I'm insulin resistant and struggle with my weight. Thanks you
    Reply: #33
  33. 33
    Reply to comment #32 by Jess B
    Peter Biörck Team Diet Doctor
    December 10 2016
    Hi Jess!

    You should be able to use the diet but unfortunately we don't have the resources to give personal advice, so the best tip I can give is that you should go through our recipes and try to find out which ones are possible to use for you.

    https://strongmetabolism.fit/low-carb/recipes%3C/a%3E%3C/p%3E

    I fully support the LCHF way, but have questions in relation to food allergies. I am lactose intolerant so struggle to find 'fat' products including butter, non sweetened yoghurt, any cheese except cheddar etc. I am also allergic to nuts and seeds inc coconut which means a substantial amount of these recipe are not suitable. Can I still do the LCHF system without risk to my health? Can you please assist??? I'm insulin resistant and struggle with my weight. Thanks you

  34. 34
    Eric S.
    January 6 2017
    need grams & calories by macronutrient i.e. fat, protein, Carb
    Reply: #38
  35. 35
    Heidi
    January 19 2017
    Excelent recipes and mealplans. Just one question; as you have made the option to change the servings from 1 person to more, I wondered if it could possible to change lbs and oz to gram or ml as well? Could be a nice option :o)
    Reply: #39
  36. 36
    Carla
    January 24 2017
    Why is this recipe included under a vegetarian tab???
    Reply: #40
  37. 37
    Danielle
    January 24 2017
    Are you supposed to drain the bacon fat and butter before adding the other ingredients ?
    Reply: #41
  38. 38
    Reply to comment #34 by Eric S.
    Kristin Berglund Team Diet Doctor
    January 25 2017

    need grams & calories by macronutrient i.e. fat, protein, Carb

    Hi Eric S.

    You'll find information regarding macros in the square with the recipe titel in the top left corner of the recipe. Good luck!

  39. 39
    Reply to comment #35 by Heidi
    Kristin Berglund Team Diet Doctor
    January 25 2017

    Excelent recipes and mealplans. Just one question; as you have made the option to change the servings from 1 person to more, I wondered if it could possible to change lbs and oz to gram or ml as well? Could be a nice option :o)

    Hi Heidi!

    You can choose between US or metric right beside where you choose number of servings. Good luck!

  40. 40
    Reply to comment #36 by Carla
    Kristin Berglund Team Diet Doctor
    January 25 2017

    Why is this recipe included under a vegetarian tab???

    Hi Carla!

    That is a mistake. Thank you for noticing and letting us know. It's fixed now!

  41. 41
    Reply to comment #37 by Danielle
    Kristin Berglund Team Diet Doctor
    January 25 2017

    Are you supposed to drain the bacon fat and butter before adding the other ingredients ?

    Hi Danielle!

    No, keep the fat in the dish for flavor and satiety. Please se: https://strongmetabolism.fit/low-carb%3C/a%3E for more information about fat in the low-carb diet.

  42. 42
    Audrey
    March 12 2017
    Does anyone know the macro counts? I don't track by percentages and I don't know how to calculate it, given the provided information. Thank you!
    Reply: #43
  43. 43
    Reply to comment #42 by Audrey
    Peter Biörck Team Diet Doctor
    March 13 2017
    Hi Audrey!

    Sorry but we don't want to promote to much "counting" that's why we only have the carbs in gram.

    But If you feel that this is important to you then use the formula below to calculate, a bit complicated though. ;-)

    (%PROTEIN / %CARB) * gram_CARB = gram_PROTEIN
    (%FAT / %CARB) * 4/9 * gram_CARB = gram_FAT

    gram_CARB * 4 + gram_PROTEIN*4 + gram_FAT*9 = CALORIES

    Does anyone know the macro counts? I don't track by percentages and I don't know how to calculate it, given the provided information. Thank you!

  44. 44
    Manon
    April 9 2017
    This is a really great dish! The variation is endless, I add some chives, parselie and jalapeno's to it. I have a square ovendish and that gives me 4 big square pieces which I put in a to go box in the freezer. In the morning just grap a box and you have youre lunch! Garanteed stuffed till dinertime! The only thing: I have to dubble the cookingtime to min. 55 minutes on 175 degrees. I have a hot air oven so if you do have one like me, keep that in mind. Thanks for this great recipe!
  45. 1 comment removed
  46. 46
    lchf lady
    June 4 2017
    I always produced too much cholesterol....the lchf plan with ample fats provided my body with what it needed. my lipid panel is now normal...when my body got sufficient dietary fat it no longer produced the high amounts of cholesterol.
  47. 47
    Cat
    June 21 2017
    Hey,
    I would like to know if I can sub the whipping cream for coconut cream/milk or soy cream instead. If yes would that be okay with any recipe on here that requires dairy?
  48. 48
    Gonneke
    July 9 2017
    Hi Cat, I just made it with soy cream and it turned out great.
  49. 49
    Donna
    September 15 2017
    OMG! What a wonderful meal. What is even better is I cooked it.....and I don't cook. Whoo Hoo. My husband had to help me set the convection oven to bake...I only ever microwave things in there.
  50. 50
    Reply to comment #24 by Rosemary
    Catalina
    October 30 2017
    You are confusing fats with carbs. Totally different.
    Coconut oil is as "fatty" as butter, as oils are fats. They are made of fatty acids and glycerol, and there are lots of types, from vegetable and animal origen.
    Carbs on the other hand is short for "carbohydrates", mostly found in cereals like corn and wheat, rice and starchy vegetables like potatos (most roots are starchy)
    Salt is neither a carb nor fat, is just a salt. What we call "salt" or "table salt" is one type of salt, sodium chloride. In chemistry, salt means a compound made by a base and an acid (most of them occur naturally). There are lots of salts, but not all of them are edible.
    Hope it helps.

    PS: Try to do as much physical activity as you can! It will help with your PCOS.

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