Best Easy Keto Frittata Recipe (2024)

FAQs

Can you eat too many eggs on keto? ›

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

Tips for Fluffy Eggs

Don't overcook! Overcooking eggs makes them rubbery. When you remove the Frittata from the oven, it will continue to cook, especially if you are using cast iron, which retains heat well. You do want it to be set and not liquidy, but keep this in mind so you keep the texture perfect.

It's extremely low in carbohydrates.

A basic egg frittata typically has less than 5g total carbs per serving, depending on what else you put in it. And this keto bacon frittata has less than 2g per serving!

Almond flour is a 100% keto-approved baking flour. It is also the most widely used keto flour on shelves. However, what it lacks in carbs, it makes up for in calories. Though almond flour is significantly higher in calories than many other flours, it also contains considerable amounts of protein and fiber.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Go for high moisture cheeses

According to Cheese Science, high moisture cheeses like mozzarella and smoked Gouda are great melting cheeses that give frittatas their desired texture. Meanwhile, a low moisture cheese like Parmesan won't melt in the oven, especially when it's surrounded by a mixture of eggs.

Use a cast-iron skillet.

The best choice for making frittatas, cast iron skillets can safely go from stovetop to oven, and they conduct heat well and evenly. Seasoning a cast-iron pan gives it a non-stick quality, so a well-seasoned skillet will result in the easiest slicing & serving.

Adding a bit of dairy, whether it's cream or thick yogurt, is essential for getting the moisture and creaminess of the frittata just right. For every dozen eggs, use a half cup of dairy. It can be cream, whole milk, sour cream, yogurt, crème fraîche, even cottage cheese.

But unlike omelets, egg frittatas can serve a family fast. And unlike most egg recipes, a four-serving frittata cooks all at once without any flipping or fuss. Plus, since there's no crust (like quiches), it makes it a healthier breakfast option.

What do you eat frittata with? ›

Classic sides for a frittata include a fresh green salad, fruit salad, crispy potatoes and/or some fresh bread, scones or toast.

It also may be the perfect brunch party food, since “unlike the omelet, which you must eat straight from the pan or it will turn to rubber, a frittata, I find, tastes even better at room temperature than it does hot,” she writes. “All of which makes it ideal for cooking ahead.”

Almond Flour Is High In Oxalates

The problem with a high intake of oxalate-rich food is that it might contribute to calcium oxalate crystal formation, which, is a major component to some kinds of kidney stone. Also, it's been implicated in gout, and also has been associated with microcrystalline-associated arthritis.

Almond flour is often considered the keto “all-purpose” flour. Generally, you can use almond flour at a 1:1 ratio with regular flour.

Is there such a thing as too many eggs on a keto diet? The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.

There is no recommended amount for how many eggs people should eat. Eggs can be enjoyed as part of a healthy, balanced diet. But, while you can eat as many eggs as you want on a keto diet, we would recommend limiting yourself to no more than 6 to 7 eggs per week.

People who consume too many calories may gain weight, even if they are in a state of ketosis. It is, therefore, important that people keep track of the number of calories that they consume. Sticking to a balanced meal plan can help a person work toward their ideal weight.

For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.