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Frittata is a tasty and convenient summer dish. It takes just a few minutes to prepare and can be served either hot or cold. It's also a great way to use leftover vegetables, cheese, sausages or bacon.
This easy low-carb breakfast frittata makes 2 servings but you can always double or triple the batch and store it in the fridge for up to 5 days. This recipe is made with feta cheese, fresh herbs and tomatoes. Enjoy!
Hands-on Overall
Serving size 1/2 frittata
Nutritional values (per serving, 1/2 frittata)
Net carbs6.2 grams
Protein26.7 grams
Fat32.6 grams
Calories435 kcal
Calories from carbs 6%, protein 25%, fat 69%
Total carbs7.4 gramsFiber1.2 gramsSugars4.7 gramsSaturated fat16.7 gramsSodium754 mg(33% RDA)Magnesium32 mg(8% RDA)Potassium414 mg(21% EMR)
Ingredients (makes 2 servings)
- 6 large eggs
- 1/2 medium or yellow white onion (55 g/ 1.9 oz)
- 2/3 cup crumbled soft cheese like feta or goat's cheese (100 g/ 3.5 oz)
- 2/3 cup cherry tomatoes, halved (100 g/ 3.5 oz)
- 1 tbsp ghee or duck fat (15 ml)
- 2 tbsp freshly chopped herbs such as chives or basil
- sea salt and ground pepper, to taste
Instructions
- Preheat the oven (or ideally broiler if you have it) to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Peel and slice the onion. Place on a hot pan greased with ghee and cook until lightly browned.
- Crack the eggs into a bowl and season with salt and pepper. Add finely chopped herbs (I used chives) and whisk well.
- When the onion is browned, pour in the eggs and cook until you see the edges turning opaque.
- Top with the crumbled cheese and halved cherry tomatoes. Place under the broiler and cook for 5-7 minutes or until the top is cooked.
- Remove from the oven and set aside to cool down. Serve immediately or store in the fridge for up to 5 days.You can freeze the frittata fr up to 3 months.
Ingredient nutritional breakdown (per serving, 1/2 frittata)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 1.1 g | 18.8 g | 14.3 g | 215 kcal |
| Onion, white, fresh |
| 2.1 g | 0.3 g | 0 g | 11 kcal |
| Feta cheese |
| 2 g | 7.1 g | 10.6 g | 132 kcal |
| Tomatoes, cherry, fresh, all varieties |
| 0.9 g | 0.4 g | 0.2 g | 9 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Chives, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1/2 frittata |
| 6.2 g | 26.7 g | 32.6 g | 435 kcal |
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