Keto Frittata
A fluffy oven-baked frittata loaded with sausage, spinach, and sharp cheddar that's ready in 35 minutes. Each generous slice delivers just 2.9g net carbs and 20g of protein, making it the perfect make-ahead keto breakfast for busy mornings.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 6. Values are estimates; brands vary.
This oven-baked keto frittata turns ten eggs, savory sausage, and sharp cheddar into a protein-packed breakfast that's done in about 35 minutes. It's endlessly adaptable, reheats beautifully, and keeps each slice at under 3g net carbs.
Ingredients
- 10 large eggs
- 1/2 cup heavy cream
- 6 oz cooked breakfast sausage, crumbled
- 1 cup shredded sharp cheddar cheese
- 1.5 cups baby spinach, roughly chopped
- 1/2 cup cherry tomatoes, halved
- 1/4 cup yellow onion, finely diced
- 2 tablespoons butter
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
Instructions
- 1
Preheat the oven to 375°F (190°C). In a large bowl, whisk together the eggs, heavy cream, salt, pepper, and garlic powder until smooth and slightly frothy. Whisk in half of the shredded cheddar.
- 2
Melt the butter in a 10-inch oven-safe skillet over medium heat. Add the diced onion and cook for 2 to 3 minutes until softened and translucent.
- 3
Add the crumbled cooked sausage and chopped spinach to the skillet. Stir for 1 to 2 minutes, just until the spinach wilts. Spread the mixture into an even layer.
- 4
Pour the egg mixture over the filling and gently tilt the pan to distribute it evenly. Scatter the halved cherry tomatoes and remaining cheddar over the top. Let it cook undisturbed on the stovetop for about 2 minutes until the edges begin to set.
- 5
Transfer the skillet to the oven and bake for 18 to 22 minutes, until the center is set and no longer jiggly and the top is lightly golden.
- 6
Let the frittata rest for 5 minutes, then slice into 6 wedges and serve warm.
Tips & notes
- Swap the sausage for sautéed mushrooms and bell pepper to make it vegetarian; the macros stay nearly identical while net carbs rise only slightly.
- Store leftover wedges in an airtight container in the fridge for up to 4 days. Reheat in a 350°F oven or microwave until warmed through.
- No oven-safe skillet? Build the frittata in the pan, then transfer everything to a greased pie dish before baking.
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Frequently asked questions
- How many carbs are in keto frittata?
- Each of the 6 servings has just 2.9g net carbs (3.3g total carbs minus 0.4g fiber), along with 385 calories, 20.2g protein, and 32.3g fat. It easily fits a ketogenic diet.
- Can I make this frittata ahead of time for meal prep?
- Yes. Bake it, cool completely, then slice and refrigerate in an airtight container for up to 4 days. Reheat individual wedges in the microwave or a 350°F oven. It also freezes well for up to 2 months.
- Why is my frittata watery or rubbery?
- A watery frittata usually means too much moisture from the vegetables, so wilt the spinach first and pat the tomatoes dry. Rubberiness comes from overbaking, so pull it as soon as the center is just set and let it rest 5 minutes.
