Frittata (Keto, Spinach, Mushroom & Feta, 3.1g Net Carbs)
- Total time
- 43 minutes
- Makes
- 6 slices
- Net carbs
- 3.1g
- Calories
- 217
A frittata is the breakfast I make when the fridge is half empty and I still want something that feels like a real meal. Eggs, a few vegetables, a handful of cheese, one pan. It goes from the stove into the oven, comes out puffed and golden, and you cut it into wedges like a pie.
It is also naturally keto. There is no crust, no flour and no potatoes. This version uses mushrooms, red bell pepper, baby spinach and feta, and one of six slices comes to 3.1g net carbs with about 12g of protein.
My first attempts were rubbery and wet at the same time, which I did not think was possible. Two mistakes did it. I threw raw spinach straight into the eggs, so it wept water into the pan as it baked. And I left the frittata in the oven until the middle was firm, which meant the edges had gone tough long before. Now I cook the vegetables until the pan is dry, and I take the pan out while the center still has a slight wobble. It finishes setting as it rests.
Why This Keto Frittata Works
Dry vegetables, tender eggs. Mushrooms and spinach are mostly water. Cooked first until that water has sizzled away, they add flavor instead of puddles, and the custard around them stays smooth.
A little cream keeps it soft. A quarter cup of heavy cream to eight eggs is enough to make the texture tender and custardy without turning it into a quiche filling.
A moderate oven. At 350°F the eggs set gently from the edges in. A hotter oven puffs the eggs fast and then it sinks and goes spongy.
Feta does double duty. It melts into soft, salty pockets, so the eggs need only half a teaspoon of salt. Every bite gets a little of it.
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 28 minutes
- Rest Time: 5 minutes
- Total Time: 43 minutes
- Serves: 6 slices
- Net Carbs: 3.1g per slice
Ingredients
| Ingredient | Quantity | Notes |
| Olive oil | 2 tbsp | |
| Cremini mushrooms | 1½ cups | Sliced (about 4 oz) |
| Red bell pepper | 1 cup | Thin 1-inch strips (about 4 oz) |
| Garlic | 1 clove | Minced |
| Baby spinach | 3 cups | Loosely packed (about 3 oz) |
| Large eggs | 8 | |
| Heavy cream | ¼ cup | |
| Sea salt | ½ tsp | |
| Black pepper | ¼ tsp | |
| Feta cheese | ½ cup | Crumbled (about 2½ oz) |
| Fresh parsley | 1 tbsp | Chopped, for serving |
Use a 10-inch oven-safe skillet. Cast iron or stainless steel both work, as long as the handle can go into the oven. In a 12-inch pan the eggs come out thin and dry; in an 8-inch pan the middle takes too long to set.
Buy feta in a block if you can. It is creamier than the pre-crumbled kind and you can break it into bigger pieces. Either works.
Recipe Timing
| Stage | Time |
| Slice the vegetables, whisk the eggs | 10 minutes |
| Cook the mushrooms, pepper, garlic and spinach | 10 minutes |
| Bake at 350°F | 15 to 20 minutes (about 18) |
| Rest before slicing | 5 minutes |
| Total | 43 minutes |
How to Make a Frittata, Step by Step
1. Heat the oven and whisk the eggs
Heat the oven to 350°F. Crack the eggs into a large bowl, add the heavy cream, salt and black pepper, and whisk until the mixture is one even color with no streaks of white. Set it aside while the vegetables cook.
2. Brown the mushrooms and pepper
Heat the olive oil in a 10-inch oven-safe skillet over medium heat. Add the mushrooms and red pepper strips and cook for 7 to 8 minutes, stirring now and then. At first the mushrooms release a lot of liquid. Keep going until it has completely cooked off and the mushrooms have started to brown at the edges.
3. Wilt the spinach
Stir in the garlic for about 30 seconds, until it smells good. Add the spinach a big handful at a time and stir until it collapses, 1 to 2 minutes. If you see liquid pooling in the pan, keep cooking until it is gone. This is the step that decides whether the eggs turn out tender or watery.
4. Add the eggs and feta
Spread the vegetables evenly over the bottom of the pan. Pour the egg mixture over them, scatter the feta on top, and give everything one gentle stir so the cheese and vegetables are spread through the eggs. Move the pan into the oven right away.
5. Bake until just set
Bake for 15 to 20 minutes. Mine is usually ready at about 18. It is done when the top has puffed, the edges are set, and the very center still jiggles slightly when you nudge the pan. Do not wait for the top to brown. A knife pushed into the middle should come out with no runny egg on it.
6. Rest, then slice
Let it rest in the pan for 5 minutes. It will settle a little and finish setting in the middle. Run a thin spatula around the edge, scatter the parsley over the top, and cut it into 6 wedges.
Tips and Variations
- Swap the vegetables, keep the amounts. About 3 cups of chopped vegetables in total works for 8 eggs. Zucchini, broccoli, asparagus or onion all fit; just cook them until the pan is dry.
- Change the cheese. Shredded cheddar, mozzarella or Gruyere in place of the feta. Those are less salty, so add a pinch more salt to the eggs.
- Add some meat. Brown 8 oz of ground beef or chicken first, drain it well, and add it with the spinach. That will change the nutrition numbers.
- Make it dairy-light. Unsweetened almond milk can replace the cream, and the texture will be slightly firmer.
- No oven-safe skillet? Cook the vegetables in any pan, then spread them in a greased 9-inch pie dish, pour the eggs over and bake. It may need a few minutes longer.
What to Serve With a Frittata
For breakfast, a wedge on its own is plenty. For lunch or a light dinner I serve it with a simple green salad dressed with lemon juice and olive oil, which cuts through the richness of the eggs and feta. Sliced avocado or a few cherry tomatoes on the side are good too.
If you like this combination but want it faster, our mushroom spinach scrambled eggs use the same vegetables and are ready in about 25 minutes. And for a bigger crowd, our fluffy egg casserole bakes 12 eggs with beef bacon and bell peppers in a 9×13 dish.
Storage and Reheating
Fridge: let it cool, then keep the slices in an airtight container for up to 4 days. It makes an easy grab-and-go breakfast for the week.
Reheat: warm a slice in the microwave for 30 to 60 seconds, or in a 350°F oven for about 10 minutes. It is also good cold or at room temperature.
Freezer: wrap the slices individually and freeze for up to 2 months. Thaw them in the fridge overnight. The spinach turns a little softer after freezing, but the flavor holds.
Frequently Asked Questions
Is a frittata keto?
Yes. A frittata is eggs, cheese and vegetables with no crust and no flour. With mushrooms, red pepper, spinach and feta, a slice of this one has 3.1g net carbs. Keep higher-carb fillings like potatoes and sweet onions small, or leave them out.
What is the difference between a frittata and a quiche?
A quiche bakes in a pastry crust and uses much more cream, so the filling is closer to a set custard. A frittata has no crust, is mostly eggs, and starts on the stove in the same pan it bakes in.
Why is my frittata watery?
The vegetables were not cooked long enough. Mushrooms, spinach and zucchini release their water as they bake. Cook them in the skillet until no liquid is left in the pan before the eggs go in.
How do I know when a frittata is done?
The edges are set and the top has puffed, while the very center still jiggles a little when you nudge the pan. It sets the rest of the way while it rests. A knife in the middle should come out without runny egg.
More Low-Carb Breakfast Ideas
- Keto Quiche Lorraine — Gruyere and turkey bacon in a cream custard, baked in a keto pie crust.
- Keto Beef Breakfast Casserole — ground beef, bell peppers and cheddar baked with eggs and cream for 8.
- Turkey and Egg Cups — deli turkey cups with an egg and cheddar baked in each, ready in 25 minutes.
- Creamed Spinach — steakhouse-style spinach with cream cheese and Parmesan, ready in 25 minutes.
- Keto French Toast — almond flour bread dipped in a cinnamon custard and fried in butter.
Recipe Card
The full ingredient list and the method in short are in the card below.
Keto Frittata with Spinach, Mushroom and Feta
Equipment
- 10-inch oven-safe skillet
- Mixing Bowl
- Whisk
Ingredients
- 2 tbsp olive oil
- 1 1/2 cups cremini mushrooms sliced (about 4 oz)
- 1 cup red bell pepper thin 1-inch strips (about 4 oz)
- 1 clove garlic minced
- 3 cups baby spinach loosely packed (about 3 oz)
- 8 large eggs
- 1/4 cup heavy cream
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1/2 cup feta cheese crumbled (about 2 1/2 oz)
- 1 tbsp fresh parsley chopped, for serving
Instructions
- Eggs: Heat the oven to 350°F. Whisk the eggs, heavy cream, sea salt and black pepper until even in color.
- Vegetables: Heat the olive oil in a 10-inch oven-safe skillet over medium heat. Cook the mushrooms and red bell pepper 7 to 8 minutes, until their liquid has cooked off and the mushrooms are browning.
- Spinach: Stir in the garlic for 30 seconds, then add the spinach in handfuls and cook 1 to 2 minutes until wilted and the pan is dry.
- Assemble: Spread the vegetables evenly, pour the eggs over, scatter the feta cheese on top and stir once gently. Move the pan to the oven right away.
- Bake: Bake 15 to 20 minutes, until puffed and set at the edges with a slight jiggle in the center.
- Rest: Rest 5 minutes in the pan, sprinkle with the parsley and cut into 6 wedges.
Notes
Keep cooking
