Low Carb Frittata Made Easily!

Growing up my family always enjoyed a good frittata. I remember my parents making all sorts of variations of this staple. My dad didn’t cook often, but anything that involved eggs was his specialty. When dad announced that he was going to make a Spanish omelet, it always brought cheers from us kids. My Mom is a fantastic cook, so I think the excitement we had was more about seeing him in the kitchen and the banter between my parents.

Looking back mom wasn’t too thrilled of dad’s cooking ventures, I suspect because he inevitably always made a bit of mess. It did however, serve for some wonderful memories. My parents would make their frittatas on the stove top and would flip them to cook both sides. I just remember what a challenge that was, so I have made mine in the oven for years.

Low carb frittata crustless quiche

Mom preferred a ripe plantain frittata instead of dad’s more traditional Spanish one. Ripe plantains taste a little like bananas and as child I just didn’t enjoy the taste of bananas with eggs. Today, I would gladly have my Mami’s ripe plantain frittata, if it wasn’t so high in carbs. Isn’t it interesting how our taste buds develop as we age?

I enjoy making frittatas for my family and friends. I do however, leave out the traditional potatoes that most call for. Potatoes are just too high in carbs and all that starch causes sugar spikes that we frankly don’t need. A frittata or crust-less quiche is an easy customizable dish, that can be made low carb effortlessly. Honestly, the sky’s the limit when creating a low carb frittata. The only non-negotiable item is the eggs.

I love how a frittata makes for an easy and satisfying dinner with a side salad. I personally feel that it makes the perfect brunch item, since it can be eaten hot or at room temperature. Any leftovers are saved for breakfast the next morning. In fact, I like making a large frittata for a week’s worth of breakfasts. Making a frittata ahead of time is convenient for busy mornings.

Next time you need to get food to the table quickly and inexpensively, why not make a low carb frittata!

Low Carb Frittata


1 pound ground sausage

10 eggs

1 cup of sharp cheddar cheese shredded

½ cup grated parmesan cheese

2 cups of raw spinach

1 small yellow onion finely chopped

2 minced cloves of garlic

1 teaspoon of sea salt

¼ teaspoon of black pepper

¼ teaspoon of red pepper flakes

½ teaspoon of dried basil

½ teaspoon of dried oregano


Preheat oven to 350 degrees, and grease a cast iron skillet or other oven proof dish.

Cook ground sausage until fully cooked. Cook the onion and garlic in the sausage drippings. Add the spinach and cook till wilted. Remove from heat and set aside. Combine the eggs, cheeses, seasonings until fully incorporated. Place the sausage, spinach, onion, and garlic, into the egg mixture.

Bake for 45-55 minutes, until lightly browned and the middle is set.

Serve warm or at room temperature.

Enjoy in good health!

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