Follow us 148.4k
I love the convenience of frittatas. They are quick and easy to prepare and are ideal for batch cooking.
Mexican chorizo, which I used in this recipe, may not be available where you live. You can substitute it with a combination of Spanish chorizo and ground pork. Compared to Mexican chorizo, which is made with raw ground pork flavoured with spices, Spanish chorizo is cured or smoked sausage similar to pepperoni.
If you want to make your own Mexican chorizo in a few easy-to-follow steps, check out my new Quick Keto Book. I always keep a pound or two in the freezer in 2-serving ziplock bags. Because it's already flavoured, you won't need to use more than just a few ingredients to make a quick meal like this frittata or Keto Mexican Breakfast Hash!
Serving Suggestions for Frittatas
Frittatas can be served on their own or with a side of:
- diced avocado, cherry tomatoes or peppers
- sour cream or crumbled feta cheese
- Guacamole - you can make your own
- Sriracha sauce - you can make your own
Hands-on Overall
Serving size slice
Nutritional values (per slice)
Net carbs3 grams
Protein18.2 grams
Fat21.5 grams
Calories285 kcal
Calories from carbs 4%, protein 26%, fat 70%
Total carbs4.4 gramsFiber1.4 gramsSugars1.6 gramsSaturated fat9.3 gramsSodium422 mg(18% RDA)Magnesium45 mg(11% RDA)Potassium383 mg(19% EMR)
Ingredients (makes 8 slices)
- 225 g Mexican chorizo sausage (1/2 lb)
- 200 g dark leaf kale such as cavolo nero, stems removed (7.1 oz)
- 2 tbsp ghee or duck fat (30 ml)
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 1 cup grated cheddar cheese (113 g/ 4 oz)
- 1/4 tsp sea salt or pink Himalayan salt
- 1/4 tsp black pepper
- 12 large eggs
Instructions
- Wash the kale. Remove the stems and tear the kale into small pieces.
- Grease a large ovenproof casserole dish or a deep dish skillet with the ghee. Add the sliced onion and cook over a medium-high heat for about 5 minutes, until lightly browned and fragrant. Add the minced garlic and cook for another minute.
- Crumble the chorizo over the onion and cook and garlic, and cook for about 5 minutes, stirring frequently.
- Add the kale and stir to combine. Cover with a lid and cook over a medium-low heat for 10-15 minutes.
- Meanwhile, preheat the oven to 175 °C/ 350 °F. Crack the eggs into a large bowl and add salt and pepper. Whisk well.
- Pour into the casserole dish, over the chorizo and kale. Add half of the grated cheddar and stir to combine.
- Top with the remaining cheddar and transfer into the oven.
- Bake for about 15 minutes. Optionally, you can crisp up the frittata by broiling it for the last 3-5 minutes.
Serve 1-2 slices with toppings of choice. To store, let the frittata cool down and refrigerate for up to 5 days.
Ingredients
- 225 g Mexican chorizo sausage (1/2 lb)
- 200 g dark leaf kale such as cavolo nero, stems removed (7.1 oz)
- 2 tbsp ghee or duck fat (30 ml)
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 1 cup grated cheddar cheese (113 g/ 4 oz)
- 1/4 tsp sea salt or pink Himalayan salt
- 1/4 tsp black pepper
- 12 large eggs
Instructions
- Wash the kale. Remove the stems and tear the kale into small pieces.
- Grease a large ovenproof casserole dish or a deep dish skillet with the ghee. Add the sliced onion and cook over a medium-high heat for about 5 minutes, until lightly browned and fragrant. Add the minced garlic and cook for another minute.
- Crumble the chorizo over the onion and cook and garlic, and cook for about 5 minutes, stirring frequently.
- Add the kale and stir to combine. Cover with a lid and cook over a medium-low heat for 10-15 minutes.
- Meanwhile, preheat the oven to 175 °C/ 350 °F. Crack the eggs into a large bowl and add salt and pepper. Whisk well.
- Pour into the casserole dish, over the chorizo and kale. Add half of the grated cheddar and stir to combine.
- Top with the remaining cheddar and transfer into the oven.
- Bake for about 15 minutes. Optionally, you can crisp up the frittata by broiling it for the last 3-5 minutes.
Serve 1-2 slices with toppings of choice. To store, let the frittata cool down and refrigerate for up to 5 days.
Nutrition (per slice)
Calories285kcal
Net Carbs3g
Carbohydrates4.4g
Protein18.2g
Fat21.5g
Saturated Fat9.3g
Fiber1.4g
Sugar1.6g
Sodium422mg
Magnesium45mg
Potassium383mg
Detailed nutritional breakdown (per slice)
| Total per slice |
| 3 g | 18.2 g | 21.5 g | 285 kcal |
| Chorizo sausage, Mexican, soft type |
| 0.5 g | 4.5 g | 5.5 g | 72 kcal |
| Kale, dark leaf, Italian black kale (cavolo nero) |
| 0.4 g | 0.9 g | 0.4 g | 9 kcal |
| Ghee |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Onion, brown (yellow), raw |
| 0.9 g | 0.1 g | 0 g | 5 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Cheddar cheese |
| 0.4 g | 3.2 g | 4.7 g | 57 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 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 |
Do you like this recipe? Share it with your friends!
