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The ultimate keto frittata, and at just 2 grams of net carbs per serve, I’m absolutely loving it!
Serve for breakfast, lunch, brunch or dinner, frittata is one of my favourite things to enjoy when time is precious but you want something tasty, filling and low in carbs. The whole family will enjoy this Chorizo, Spinach and Goats Cheese Keto Frittata, even if they’re not following a low-carb diet.
Creamy goat's cheese, salty chorizo and full of nutrients from spinach, it’s such a winning tasty keto breakfast combo!
Hands-on Overall
Serving size 1/8 frittata
Nutritional values (per serving, 1/8 frittata)
Net carbs2 grams
Protein17.1 grams
Fat21 grams
Calories272 kcal
Calories from carbs 3%, protein 26%, fat 71%
Total carbs2.9 gramsFiber0.9 gramsSugars1.1 gramsSaturated fat9.2 gramsSodium466 mg(20% RDA)Magnesium36 mg(9% RDA)Potassium341 mg(17% EMR)
Ingredients (makes 8 slices)
- 150 g Spanish chorizo or Mexican chorizo (5.3 oz)
- 200 g fresh spinach (7.1 oz) or frozen and thawed spinach, water squeezed out
- 2 tbsp ghee or butter (30 ml)
- 1 small yellow onion, sliced (70 g/ 2.5 oz)
- 2 cloves garlic, minced
- 100 g soft goat's cheese (3.5 oz)
- 1/4 tsp black pepper
- 12 large eggs
- pinch of sea salt
Instructions
- Grease a large ovenproof casserole dish or a deep dish skillet with ghee. Add the sliced onion and cook over a medium-high heat for about 3 to 5 minutes, until lightly browned and fragrant.
- Add the minced garlic and cook for another minute. If using raw chorizo, crumble the meat over the onion and cook and garlic, and cook for about 5 minutes, stirring frequently. If using Spanish chorizo which is cured, slice and sauté for 1 to 2 minutes until the chorizo releases its oil.
- Add the spinach and cook for 1 to 2 minutes until wilted. Stir to combine.
- Meanwhile, preheat the oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional).
- Crack the eggs into a large bowl or glass jug and add salt (remember chorizo and goats cheese are naturally salty so you don’t really need any) and pepper. Whisk well.
- Pour the eggs into the casserole dish, over the chorizo and spinach. Add half of the goats cheese and stir to combine. Top with the remaining goats cheese and transfer into the oven.
- Bake for about 25 minutes or until the eggs are fully set. Optionally, you can crisp up the frittata by broiling it for the last 3 to 5 minutes.
- To store, let the frittata cool down and refrigerate for up to 4 days or freeze it for up to 2 months.
Ingredient nutritional breakdown (per serving, 1/8 frittata)
| Net carbs | Protein | Fat | Calories |
|---|
| Chorizo sausage, Spanish, hard type |
| 0.3 g | 4.6 g | 7.4 g | 87 kcal |
| Spinach, fresh |
| 0.4 g | 0.7 g | 0.1 g | 6 kcal |
| Ghee, clarified butter |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Onion, brown (yellow), raw |
| 0.6 g | 0.1 g | 0 g | 3 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Goat cheese, fresh (soft) |
| 0 g | 2.3 g | 2.6 g | 33 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.5 g | 9.4 g | 7.1 g | 107 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1/8 frittata |
| 2 g | 17.1 g | 21 g | 272 kcal |
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