veggie frittata
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One thing we hear quite often in the ketogenic community is how few options there are for breakfast foods.  

Most people end up resorting to eating the standard bacon and eggs every morning which leads to repetitive meals that can cause individuals to ditch their low carb lifestyle.  

Instead of getting bored with your breakfast, how about trying an even more delicious and nutrient dense spin on your daily egg preparation?  Just be sure to check out Dr. Anthony Gustin’s post on sourcing out the best eggs possible before you get started.

Not only will this freshen up your boring morning eating routine, but it can also save you a ton of time.  Frittatas are so easy to make and a wonderful option to prep or batch cook at the beginning of the week.  This is great for those who seem to always be pressed for time, have hectic morning schedules, get caught up making sure the kids and family are taken care of before yourself, and are usually rushing out the front door without even thinking about what they’ll eat for breakfast.

Reasons To Prep Breakfast:

  1. less stressed about decision making
  2. saves money and time
  3. help you stay on track with your eating
  4. allows for more creativity with meals

Another huge benefit to this breakfast frittata is that it’s loaded with veggies which provide so many vitamins, minerals, fiber, and nutrients our bodies need to run optimally.  Overall we see a lack of vegetable consumption amongst many people who follow a ketogenic diet and often see these same individuals complain about things like constipation, diarrhea, and electrolyte imbalances. One wouldn’t think that simply adding vegetables to their meals could make such a difference, but people will be surprised at how much better they really can feel.

It would be a great idea to think of your vegetables seasonally as well.  Finding locally grown veggies is a wonderful way to liven up this dish throughout the year as well as diversify your gut microbiome. You can also easily change up the vegetables to suit your specific needs and preferences.  Not a fan of red peppers?  How about green peppers?  Love mushrooms?  Feel free to throw those in here as well.  The skies are the limit with the veggies you choose and a bonus to switching them up is a wider variety of flavor.


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Spring Veggie Keto Frittata

veggie frittata

Save time each week meal prepping this fun twist on your boring morning egg routine with this light and seasonal veggie keto frittata.

  • Author: Corina Nielsen
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 8 pieces
  • Category: Breakfast
  • Cuisine: Italian

Ingredients

  • 2 medium zucchinis (thinly sliced)
  • 1 Large carrot (thinly sliced)
  • 1 Large red bell pepper (thinly sliced)
  • 1 Large red onion (thinly sliced)
  • 1 Large eggplant (thinly peeled)
  • 1 cup sliced olives
  • 1 tablespoon garlic (finely chopped)
  • 1/3 cup fresh parsley (finely chopped)
  • 3 tablespoons olive oil
  • 1 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 16 Large whole eggs
  • 1/2 teaspoon Spanish paprika

Instructions

Preheat oven to 350 degrees. Coat the sides and bottom of a 9″ spring form pan with butter, ghee, coconut oil, or non stick spray. Set aside.

Add 2 tablespoons of olive oil, chopped garlic, 1/2 tsp of salt, 1/4 tsp of pepper, and freshly chopped parsley to a small bowl. Mix until combined. Set aside.

Under low heat, add remaining tablespoon of olive oil to a medium sized saute pan. Saute onions and red peppers for 5-6 minutes until softened. Turn off heat and set aside.

Begin to layer pan with your veggies and olive oil/herb mixture by first adding sliced zucchini to the bottom. Brush with olive oil/parlsey/garlic mixture. Add your carrot layer, brush with mixture. Add sautéed onions and peppers, brush with mixture. Add sliced eggplant, brush with remaining mixture. Sprinkle with sliced olives.

In a large bowl, blender, or stand mixer add eggs, Spanish paprika, remaining salt, and pepper. Blend on high until fluffy. Pour mixture over veggies.

Bake for 40 minutes until golden brown on top and edges have slightly come away from the sides of the pan. If it begins to brown too quickly, cover pan with aluminum foil after 25-30 minutes.

Nutrition

  • Serving Size: 1 piece
  • Calories: 286
  • Fat: 23g
  • Carbohydrates: 7g
  • Protein: 13g

Keywords: veggie keto frittata

 

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