Keto Frittata With Asparagus
Keto frittata with asparagus and baby spinach is a delicious and nutritious hearty vegetarian meal. Enjoy as main dish or side to a potluck style meal for breakfast, lunch, dinner or for a special gathering!
Frittata is a simple egg based one pan dish that starts on the stovetop and ends in the oven. Not only delicious, but its also the most flexible dish that allows you to switch up the ingredients with what you have stocked in your refrigerator.
Keto Frittata Recipe
This keto frittata is a complete meal with plenty of protein from the eggs and filling fat from the cheese making this a super satisfying dish for keto and low carb diet followers.
You might ask why this frittata is considered Keto approved? Well, when you look at the ingredient list you’ll notice that all the ingredients are naturally low carb.
Sautéing the vegetables in a healthy oil, the heavy whipping cream, and cheeses in this recipe is what turns this dish to a keto friendly meal.
However, notice that I added 1 cup of cherry tomatoes. If this doesn’t fit within your macronutrients, then simple omit the tomatoes.
What is a frittata? What’s the difference between a frittata and a quiche?
Frittata is an egg-based dish that originated in Italy. this dish consists of eggs beaten with cream and/or cheese and cooked with additional meat, vegetables and cheese.
This meal is started on the stove and finished in the oven. It is a wonderfully easy meal that can be eaten any time of day.
A frittata is basically like a crustless quiche, which is made with a similar mixture of eggs, cream and cheese along with meat and veggies that is baked in a pastry crust.
How to make keto frittata
Ingredients:
- Vegetables: asparagus, onion, garlic, cherry tomatoes, and baby spinach
- Healthy Fats: olive or avocado oil, ricotta cheese, fontina cheese, heavy whipping cream
- Protein: Eggs
- Spices: salt and pepper, tarragon
Simple 10 minutes steps:
- Clean and cut the asparagus – see this air fryer asparagus post for the snap method. You will want about 3 inches of the tips to add to the top of the frittata. The remaining will be sautéed.
- Whisk eggs, cream and salt in a medium bowl. Set aside. You’ll add the ricotta just before pouring over the vegetables below.
- Heat a large (10”) oven-safe skillet over medium heat. Add olive oil when hot. Saute onion.
- Add the chopped asparagus to the skillet. Cover the skillet to allow to steam and soften. Remove cover and stir in garlic.
- Toss in tomato halves and cook for 1 minute. Stir in spinach and tarragon. Stir until spinach starts to wilt.
- Pour egg mixture (with ricotta) into the skillet over the veggies. Turn off burner. Sprinkle on salt and pepper to taste. Arrange asparagus tips on top, then sprinkle on the fontina cheese.
- Bake in oven.
How do I store Keto Frittata?
This keto frittata recipe is best when eaten fresh out of the oven. Store any leftovers in an air-tight container in the fridge for up to 2 days.
Reheat in a skillet over medium-low heat until warmed through. It’s not half bad eaten cold, too!
What substitutions can I make?
The great thing about frittatas is they are the perfect way to use up any vegetables in your fridge. Feel free to substitute equal quantities of whatever veggies you have on hand.
If you don’t have fontina cheese, goat cheese is also wonderful in this, but any cheese you have on hand will do here.
The only caveat to follow would be to shred your own cheese. If you aren’t already aware, manufactures add additional ingredients like cellulose to prevent the shredded cheese from clumping together.
What to serve with keto frittata
Looking to round out this dish with a side? Check out these recipes:
- Low carb rolls – these are topped with everything seed blend.
- Broccoli slaw – use a pre-packaged broccoli slaw and toss with the light dressing in this recipe.
- Add this Poppy Seed Dressing – over fresh green salad or fruit.
Hope you enjoy this frittata! Let me know if you switched up the vegetables. I would love to know what combination you came up with!
Ingredients
- 1 pound asparagus one bundle
- 1 tablespoon olive oil
- ½ yellow onion diced
- 1 cup cherry tomatoes halved
- 2 cups fresh baby spinach
- 7 eggs
- ¼ cup heavy whipping cream
- ⅓ cup shredded fontina cheese
- 1 cup ricotta cheese
- 1 teaspoon salt
- 2 cloves garlic minced
- 1 teaspoon tarragon
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F.
- Snap off rough ends of asparagus, and discard. Trim off top 3 inches of the spears and set aside. Chop remaining asparagus into ½ inch pieces.
- Whisk eggs, cream and salt in a medium bowl. Set aside.
- Heat a large (10”) oven-safe skillet over medium heat. Add olive
oil when hot. Saute onion until soft, about 3 to 5 minutes. - Add the chopped asparagus to the skillet. Stir once, then cover
skillet to allow to steam and soften, about 5 minutes. Remove cover and stir in garlic, cooking for 1 more minute. - Toss in tomato halves and cook for 1 minute. Stir in spinach and
tarragon. Stir until spinach starts to wilt. - Mix the ricotta cheese into the egg mixture. Pour into the skillet
over the veggies. Turn off burner. Sprinkle on salt and pepper to taste.
Arrange asparagus tips on top, then sprinkle on the fontina cheese. - Bake in oven for 20-25 minutes, until middle is set and cheese is
starting to brown. Let cool slightly and serve.
Nutrition
Disclaimer
Please note that the nutritional information provided are guidelines and may vary based on the brand of products used. For your specific nutritional goals use My Fitness Pal or Verywell Fit recipe calculators. All content within this site is not intended as medical diagnosis or treatment and should not be considered a substitute for professional medical expertise.
PIN TO YOUR BRUNCH, BREAKFAST, LOW CARB AND KETO RECIPE BOARDS
This looks so healthy and tasty! Yumm!!