Mama Terry’s Hearty Keto Frittata (Loaded with Flavor!)
Start your day (or enjoy any meal!) with Mama Terry’s Hearty Keto Frittata! This delicious and versatile dish combines savory Italian sausage, tender vegetables like spinach, bell peppers, and onion, all bound together in a fluffy egg and cream base, and topped with a generous blend of cheeses and chopped ham. It’s a satisfying, low-carb, high-protein, and naturally gluten-free meal that’s a delightful addition to your health journey!
Yields: 6-8 servings Prep time: 15 minutes Cook time: 20-25 minutes
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 4 cups baby spinach
- 1 cup mixed bell peppers, chopped (any color)
- 1 pound Italian sausage, browned and crumbled (remove from casings if links)
- 2 cups chopped ham (pre-cooked or leftover)
- Kosher salt (to taste)
- Freshly ground black pepper (to taste)
- 8 large eggs
- 2 teaspoons dried oregano
- 2 tablespoons heavy whipping cream (HWC)
- ½ cup shredded mozzarella cheese
- ½ cup shredded cheddar cheese
- ½ cup grated Parmesan cheese
Equipment:
- Large oven-safe skillet (e.g., cast iron, ideally 10-12 inch)
- Spatula or wooden spoon
- Large mixing bowl
- Whisk
Instructions:
- Preheat Oven & Prep Skillet: Preheat your oven to 425°F (220°C).
- In a large oven-safe skillet over medium heat, heat the olive oil.
- Cook Sausage & Vegetables: Add the Italian sausage (if using links, remove from casings and crumble) to the skillet and brown it, breaking it up with a spatula. Once browned, drain any excess grease if desired, but leave some for flavor.
- Add the diced onion, minced garlic, and chopped bell peppers to the skillet with the sausage. Cook for about 5 minutes, stirring occasionally, until the vegetables are tender.
- Add the baby spinach to the skillet. Cook for 2 to 3 minutes, stirring, until the spinach has completely wilted. Season the mixture with a pinch of kosher salt.
- Prepare Egg Mixture: In a large bowl, whisk together the eggs, dried oregano, and heavy whipping cream until well combined. Season generously with kosher salt and freshly ground black pepper.
- Combine & Cook on Stovetop: Pour the whisked egg mixture evenly over the vegetables and sausage in the skillet.
- Cook on the stovetop over medium-low heat for 4 to 5 minutes, or until the edges of the frittata are set and starting to cook, but the center is still liquid.
- Add Cheese & Ham, Then Bake: Sprinkle the shredded mozzarella, shredded cheddar, and grated Parmesan cheese evenly over the top of the frittata.
- Distribute the chopped ham over the cheese layer.
- Carefully transfer the skillet to the preheated oven.
- Bake for 5 to 6 minutes more, or until the eggs are completely set and cooked through (a knife inserted into the center should come out clean), and the cheese is melted and bubbly.
- Serve & Enjoy! Remove the frittata from the oven. Let it cool for a few minutes before slicing into wedges and serving directly from the skillet. Enjoy Mama Terry’s hearty frittata!
Tips for Success:
- Oven-Safe Skillet: Ensure your skillet can go from stovetop to oven (e.g., cast iron, stainless steel with a heat-proof handle).
- Don’t Overcook on Stovetop: The goal on the stovetop is just to set the edges; the oven finishes the cooking, which keeps the frittata fluffy.
- Vegetable Variety: Feel free to swap out vegetables based on what you have, just ensure they are low-carb (e.g., mushrooms, zucchini, asparagus).
- Cheese Blend: The combination of mozzarella, cheddar, and Parmesan provides great flavor and a nice melt.
- Seasoning: Italian sausage often has strong seasoning, so adjust the added salt and pepper accordingly after tasting.
- Storage: Leftover frittata can be stored in an airtight container in the refrigerator for 3-4 days and reheats well.
Recipe Analysis & Dietary Classification:
This Mama Terry’s Keto Frittata is a delightful addition to your health journey!
- High Protein: Yes, from eggs, Italian sausage, ham, and cheese.
- High Fat: Yes, from olive oil, sausage, heavy whipping cream, and cheeses.
- Low-Carb: Yes, by using non-starchy vegetables and compliant meats/dairy.
- Keto: Yes, this recipe is keto-friendly. All listed ingredients are suitable for a ketogenic diet.
- Gluten-Free: Yes, this recipe is naturally gluten-free. Always check the label on Italian sausage to ensure no gluten-containing fillers.
Read on how to prepare keto enchilada muffins.