This keto frittata is one of the easiest low-carb breakfasts you can make — just 3g net carbs per serving, 21g of protein, and everything cooked in a single cast iron pan. Rated 5 stars by 115 readers, it’s a staple on the keto meal prep rotation.
Loaded with bacon, mushrooms, spinach, and cheddar, it’s rich, satisfying, and endlessly customisable. You can swap the fillings to suit what’s in your fridge, make it dairy-free, or go vegetarian — the base recipe stays the same.
As a nutritionist and founder of My Keto Kitchen, I’ve made this frittata dozens of times. The cast iron skillet is the key — it gives you that perfect golden edge and goes straight from stovetop to oven without any fuss.
At a glance
- ✓Only 3g net carbs per serving
- ✓Ready in 40 minutes
- ✓Rated 5 stars by 115 readers
- ✓Perfect for meal prep — keeps 3 days
If you love this recipe, you’ll love my easy breakfast recipes, delicious cauliflower fritters, and fluffy keto pancakes.
Key Ingredients and Substitutions
Refer to the recipe card for a printable list of ingredients.
- Bacon: Provides flavor and healthy fats. You can substitute bacon with sausage, shame, chicken, or pancetta. Omit meat for a vegetarian option.
- Mushrooms: Use your favorite variety or swap with other vegetables like spinach, bell peppers, or onions. I used sliced button mushrooms for this frittata.
- Eggs: The base of the frittata. Use high-quality, pasture-raised eggs for optimal nutrition.
- Spinach: I used baby spinach its great for adding essential vitamins and minerals and another texture and color to your dish.
- Heavy Cream. Adds richness and creaminess. For dairy-free options, substitute with coconut cream or full-fat almond milk.
- Cheese: Choose a full-flavored cheese like cheddar, gruyere, or parmesan. If needed, opt for dairy-free cheese alternatives. I used cheddar for this recipe.
How To Make Keto Frittata
Step-by-Step Instructions
- Preheat Your Oven: Set your oven to 350°F (175°C).
- Sauté the Goodies: Heat the olive oil in a cast-iron skillet over medium heat. Add the bacon (if using) and cook until crispy. Add the mushrooms and cook until softened, then stir in the spinach until wilted.
- Whisk the Eggs: In a separate bowl, whisk together the eggs, heavy cream, salt, and pepper until well combined.
- Assemble and Bake: Pour the egg mixture over the cooked ingredients in the skillet. Sprinkle with grated cheese. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set and golden brown.
- Cool, Slice, and Savor! Let the frittata cool slightly before slicing and serving.
Pro Tips
Use a 10-inch cast iron skillet. It distributes heat evenly and goes straight into the oven — no transferring needed. If you don’t have one, a 10-inch oven-safe frying pan or a quiche dish both work well.
Don’t over-whisk the eggs. Whisk just until combined. Over-beating introduces too much air and can make the frittata rubbery once baked.
Wilt the spinach completely. Excess moisture from undercooked spinach will make the egg mixture watery. Cook it for a full 2 minutes until fully wilted, then turn off the heat before adding the egg mix.
Check doneness by touch, not time. Ovens vary. The frittata is done when the centre doesn’t jiggle when you gently shake the pan — usually 18–22 minutes at 180°C/355°F.
Meal prep tip. Make a full batch and meal prep on Sunday and refrigerate in individual portions. It reheats beautifully in the microwave in 60–90 seconds — ideal for weekday breakfasts or a quick lunch at work.
Try it with half an avocado. As reader Eliza noted in the comments — serving a slice alongside half an avocado adds healthy fats and makes it even more filling.
Keto Frittata Recipe
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Ingredients
- 4 slices bacon
- 1 cup mushrooms sliced
- 2 tablespoons Butter
- 4 ounces baby spinach
- 1 cup Cheddar Cheese shredded
- 6 large eggs
- 1/4 cup Heavy Cream
- 1/2 teaspoon Salt
- 1/2 teaspoon Pepper
Instructions
- Preheat your oven to 180C/355F.
- Place a cast iron frying pan over high heat.
- Dice the bacon and add to the pan. Saute for 4 minutes then add the butter.4 slices bacon, 2 tablespoons Butter
- Add the mushrooms and saute for another 3 minutes.1 cup mushrooms
- Add the spinach and cook for another 2 minutes, until it has just wilted. Turn off the heat.4 ounces baby spinach
- Sprinkle the cheddar over the sauteed ingredients.1 cup Cheddar Cheese
- In a mixing bowl, add the eggs, cream, salt and pepper. Whisk until combined.6 large eggs, 1/4 cup Heavy Cream, 1/2 teaspoon Salt, 1/2 teaspoon Pepper
- Pour the egg mix into the pan and place the pan into the oven.
- Bake for 20 minutes, or until the egg no longer jiggles.
- Remove from the oven, slice into 4 pieces and serve.
Notes
Nutrition
Frequently Asked Questions
A keto frittata is an Italian-style baked egg dish made without pastry or starchy fillings. It starts on the stovetop and finishes in the oven. This version uses bacon, mushrooms, spinach, and cheddar — all keto-friendly ingredients — and contains just 3g net carbs per serving.
This keto frittata has 3g net carbs per serving (150g/approx. a quarter of the frittata). Total carbohydrates are 3g with 0g fibre, giving 3g net carbs.
A 10-inch (25cm) cast iron skillet is ideal for this recipe, which serves 4. If you use a larger pan the frittata will be thinner and may cook faster, so check it a few minutes earlier.
Any oven-safe frying pan works well. Alternatively, sauté your ingredients in a regular pan, transfer everything to a greased quiche dish or baking dish, pour over the egg mixture, and bake as directed.
Yes. Swap the butter for olive oil or coconut oil, replace the heavy cream with full-fat coconut milk or unsweetened almond milk, and use a dairy-free cheese alternative. Reader Christine made this swap and called it “absolutely delicious.”
To make frittata vegetarian simply omit the bacon and add extra vegetables. Good additions include diced bell peppers, asparagus, zucchini, broccoli florets, or sun-dried tomatoes. Add a pinch of smoked paprika to compensate for the flavour the bacon would have provided.
Full-flavoured melting cheeses work best — cheddar, gruyère, fontina, and parmesan are all excellent. Softer cheeses like feta and brie add creaminess without melting fully, which gives a nice contrast in texture. Reader Denise used fontina with great results.
Both are egg-based dishes, but a frittata is thicker, cooked more slowly, and finished in the oven — making it easier to fill generously and cook for multiple people at once. An omelette is folded and cooked entirely on the stovetop, usually for one serving.
Store leftover frittata in an airtight container in the refrigerator for up to 3 days. Reheat individual slices in the microwave for 60–90 seconds or in the oven at 160°C/320°F for 8–10 minutes.
Frittata is not ideal for freezing — the egg texture becomes watery and rubbery once thawed. For best results, refrigerate and eat within 3 days. If you want to batch cook, the recipe doubles easily for a crowd.
Reader tips
“I like to make it on a Sunday and have it for breakfast over the next four days. It’s a great portable option I can heat up at work. Delicious with half an avocado.”
★★★★★ Eliza
“I modified it by adding fontina cheese, onion and bell pepper. Very satisfying — a simple, quick, and delicious meal!”
★★★★★ Denise
“Swapped the butter for vegan, milk for almond milk, and dairy-free cheese — absolutely delicious. Thank you for the recipe.”
★★★★★ Christine
To make this low-carb breakfast Keto Frittata recipe in a larger batch, adjust the serving amounts in our recipe card above.
This is a wonderfully tasting recipe that is not too difficult. A large iron skillet is helpful.
Thank you for your kind words Jonda. So glad you enjoyed the frittata.
Delicious!!!!
Love this Frittata. A simple, quick, and delicious meal!
I did modify it a bit by adding fontina cheese, onion and bell pepper. Very satisfying!
Thank you.
Altered few ingredients to fit my taste, but overall wonderful recipe. Thank you!
Delicious thank you!!!
Swapped out the butter for vegan, milk for almond milk and dairy free cheese and it was absolutely delicious. Thank you for the recipe.
I made this recipe in a glass pie pan and it came out perfect with little clean up. The only issue I have is the amount of time in the oven, I used a counter top oven and had to add 8 minutes to the cooking time. I also have substituted ham for the bacon and took out the mushrooms and added spinach.
Made this exactly as recipe said. OMG so good. Will def make again. Thank you!
can you transfer mixture from frying pan to baking pan then pour the remainder indegrid. if you don’t have a cast iron pan?
Hi Julie,
You certainly can.
Wow, it looks like pizza and I love it so much. Wonderful recipe to eat.
This recipe was so yummy! Mmmm
Glad you enjoyed it Kathy! Thanks for stopping by 🙂
This frittata is SO good! I like to make it on a Sunday and have it for breakfast over the next four days. It’s a great portable option that I can heat up at work. It’s delicious with half an avocado.
Did you just use button mushrooms or does it matter? Thanks.
Hi Erin,
I prefer to use button mushrooms, but you can use whichever type you like.
Gerri
What size iron skillet did you use?
Hi Charlie,
We used a 10 inch skillet 🙂
Gerri