My adventures in Keto began with some feelings of deprivation. I was mostly craving things like pizza and nachos– things that are savory. However, putting my cooking skills to use, I began adapting my favorite recipes to be Keto Friendly. This recipe is fantastic to make on the weekend and portion out for the week ahead. This recipe makes anywhere from 6-10 servings depending on how generously you cut it. I’ve calculated the nutrition information for 6 servings.
This is based on a Quiche recipe that’s was made for my high school prom and adapted (and altered) by my mom! You can find the original recipe that my mom adapted here. http://wholebodyliving.com/recipe/original-quiche-recipe/
You can change up the vegetables depending on your tastes and what’s in season. Some ideas I plan to play around with are broccoli, spinach, chard, artichoke hearts, sun dried tomatoes, zuchhini and maybe even some sauteed kale! If you’re following a ketogenic diet– keep an eye on the carbohydrate content. I use Cronometer to track my macro’s and enter in all my recipes. You’ll find the cronometer nutrition information at the bottom of this post. Keep in mind that depending on the ingredients and brand of cheese/bacon you use–the actual nutrition information can vary. To make this even lower carb, you can reduce the amount of vegetables by half. I just really love veggies!
For this Frittata you’ll need the following ingredients:
1/4 pound of bacon, cooked & diced
2 1/2 Tablespoons Bacon Grease
2.55 ounces diced scallions (or 2 scallions)
2 cups asparagus (11oz), chopped
1 pound mushrooms, cut
1/2 lb shredded real cheddar cheese
1 cup half and half or heavy cream
1/2 tsp dried mustard
1 TBS Sherry
1 tsp worchestershire sauce
dash of cayenne pepper
Ingredient notes: I prefer using nitrate free bacon. We find ours at Costco.
I use weight whenever possible because it’s the most accurate measure. I strongly recommend that you invest in an inexpensive kitchen scale like this one. (http://amzn.to/2qc29cY)
I used half and half (because that’s what I had) when i made this. You could use heavy cream or Whole milk. Just realize the nutrition information will change based on what you choose.
I used a cast iron skillet for this recipe. You could use a 9×13 pan instead and a regular skillet to do the sautéing and such with the veggies. I would imagine the cooking time would need to be increased to about an hour for a 9×13 pan. I would cover with foil for the first 40 minutes and then uncover and top with the cheese you reserved. Then cook another 20-30 minutes until the frittata is set. Using the cast iron sped up the cooking time because the cast iron was already hot. Therefore, when I put in the egg mixture, it immediately began cooking. By the time I got it in the over, the eggs in the middle were already bubbling–indicating to me that it was going to take 20-30 minutes in the oven.
If you haven’t already cooked your bacon, start with that. You can cook it in your cast iron or in the oven or microwave. Reserve the bacon grease in a tempered glass jar. (Warning: Be extra careful working with the bacon grease, it’s hot and will burn!) Once the bacon is done cooking, break it into small pieces or dice it. Set this aside near your cooking area.
Preheat your cast iron skillet on medium-low while you chop up your vegetables. If you’re cooking your bacon, you can use the waiting time to chop vegetables. I like to leave my mushrooms in pretty large pieces. You can see in the photo that the mushrooms reduce to about 1/3 of their original size once they are finished cooking.
Preheat your oven to 350 degrees.
We will begin by cooking the mushrooms. Add 2 Tablespoons of reserved bacon grease into your cast iron skillet and heat the oil on medium heat. Add your mushrooms and saute. This will take 15-20 minutes. Stir occasionally.
Prepare the frittata egg mixture by grabbing a medium sized bowl and cracking 10 eggs into it. Then add the 1 cup of half and half or cream, dried mustard, sherry, Worcestershire sauce and cayenne. Stir with a large fork or whisk until well combined. Set aside near your cooking area.
The mushrooms should be almost done cooking. Add the asparagus and onion and another 1/2 TBS of Bacon grease and sauté until the asparagus is done when you test a bite.
Now we need to work quickly. Spread out the vegetable mixture so it’s even all around and toss in the bacon pieces. Then add 2/3 of the cheese mixture and quickly toss.
Finally, top with the remaining 1/3 of cheese. Carefully, using hot pads, put your cast iron skillet in your preheated 350 degree oven and cook for 20-30 minutes until browned and cooked through.
1 Serving = 1/6 of the Frittata