KetoNick's Guide to Frittatas - The Perfect Keto Breakfast

Frittatas are the perfect breakfast for the keto diet - lots of protein and fat and only a few carbs. By making large 12 egg frittatas, you take care of an entire week of breakfasts for quick and easy mornings, no matter how little time you have before you have to run out of the house. Cut into six wedges, a minute and a half in the microwave, and you're good to go!

The beautiful thing about frittatas is that there is no one recipe. It's a canvas, an equation, a paint by numbers procedure that can give you lots of variety. I will show you the process for the frittata I made this week, and then your creativity can take over from there.

We start with the ingredients:

• 12 eggs
• 1/2 pound of meat
• 1/2 of a yellow onion
• 1/2 cup of cheese
• Keto friendly vegetable
• salt, pepper, and hot sauce

For the meat, my go-to choice is usually bacon. This time I used half bacon, half spicy salami. You can also use breakfast sausage (sliced or crumbled), chorizo, cubed chicken, or really anything you want. One time I used smoked herring (I did less than a half pound because the herring has a very strong flavor). If using something other than bacon, you will need to supplement the fat - a tablespoon or two of butter or coconut oil will give you what you need. Remember, this is keto, so fat is good!

When it comes to the vegetables, if you're using leafy greens like spinach, or in this case chard, use about four cups of chopped greens. If using solid vegetables like broccoli, green beans, asparagus, or mushrooms, use about two cups. And you can mix and match - get creative!

The cheese can be whatever you have on hand, or you think will best match the meat and veggie.

How to make your frittata:

Render/cook your meat of choice over medium heat

Cook in the onions until translucent

Cook in the veggies, the pan should be about half full once wilted/sauteed

With 12 eggs, I like to scramble them by shaking them in a lidded container

Sprinkle on the cheese, turn heat up to medium high

Gently pour the eggs over the meat and veggies

You want to see the edges start to firm up

With a spatula, lift the firm edges while tilting
the pan and let raw egg run underneath

Once most of the eggs have run under the edges, its time to flip

I prefer the over-sized plate method

Flip carefully!

It's not burned, it's the camera, I swear! (it's the bottom anyways)

Slide the frittata back into the pan, for a few minutes (seriously, its the camera)

Once it is firm to the touch, flip back onto the cutting board

Slice into six wedges and enjoy!

Nutrition Information per slice (according to SparkRecipes Recipe Calculator)

Some other frittatas I've made:

Bacon and rainbow chard with cheddar

Smoked herring and green bean with mozzarella

Not pictured:

• Bacon and broccoli raab with cheddar
• Sausage and mushroom with Swiss
• Steak and asparagus with bleu cheese

The possibilities are endless!