Easy low carb frittata

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.

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

Serving Size 1 slice

Low Carb Frittata Made Easily!

A low carb frittata made easily by baking in the oven.

10 minPrep Time

50 minCook Time

1 hrTotal Time

Save RecipeSave Recipe


  • 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


  1. Preheat oven to 350 degrees, and grease a cast iron skillet or other oven proof dish.
  2. Cook ground sausage until fully cooked.
  3. Cook the onion and garlic in the sausage drippings.
  4. Add the spinach and cook till wilted.
  5. Remove from heat and set aside.
  6. Combine the eggs, cheeses, seasonings until fully incorporated.
  7. Place the sausage, spinach, onion, and garlic, into the egg mixture.
  8. Bake for 45-55 minutes, until lightly browned and the middle is set.
  9. Serve warm or at room temperature.
Cuisine: Main Dish | Recipe Type: Low Carb Frittata
Nutrition Facts
Serving Size 1 slice
Servings Per Container 12

Amount Per Serving
Calories 255 Calories from Fat 175.5
% Daily Value*
Total Fat 19.5g 30%
Saturated Fat 7.9g 40%
Trans Fat 0g
Cholesterol 185mg 62%
Sodium 485mg 20%
Total Carbohydrate 2.1g 1%
Dietary Fiber 0.5g 2%
Sugars 0.9g
Protein 17.8g 36%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Enjoy in good health!

Looking for proven ways to stay committed to a low carb keto plan? Look no more! Allow me to introduce to you Keto//OS the first therapeutic ketone supplement that allows you to drink your ketones and put you into ketosis in under 59 minutes. You can now stay the course longterm with this amazing supplement. To be able to have ketosis on demand is simply a game-changer. I invite you to read more about the success we are seeing in our community group here.

Learn more about how the science works by watching these short explainer videos Needing further support? Learn about Prüvit’s Keto N8 Challenge and get on the path to success!





Recipe Name
Low Carb Frittata
Author Name
Published On
Preparation Time
Cook Time
Total Time

Leave a Comment

Your email address will not be published. Required fields are marked *


Rate this recipe: