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Kale & Caramelized Onion Frittata w/ Feta (Low Carb Frittata)

Dec 13, 2022 | Recipes | 0 comments

Low Carb Frittata

This low carb frittata has only 7 ingredients…including salt & pepper! It works well as a prep ahead breakfast or an easy lunch or dinner.

Just look at this beauty! It's hard to believe that so few ingredients (including salt!) can come together in such a lovely breakfast…or lunch, or dinner! Frittatas are so flexible.

I often make a frittata or 2 at the beginning of the week and enjoy for breakfasts or easy lunches, along with a salad, throughout the week. If you're looking for a budget-friendly dinner though, this totally fits the bill. Breakfast for dinner can be really fun and there's no reason eggs can't serve as a dinnertime protein!

While it certainly has broad appeal, this kale and caramelized onion frittata with feta works well if you're low carb or keto.

First, preheat your oven to 350 F. Then chop your kale and thinly slice your red onion. (For my no-tears method of slicing onions, watch my short video!)

Next you'll sauté your onions, followed by your kale, in a bit of olive oil. Let your veggies cool while you whisk your eggs so they don't begin cooking the eggs when you mix everything together.

Stir your cooled onions and kale, along with the crumbled feta, into your whisked eggs. Add a sprinkle of black pepper if you like. Then pour the mixture into an oiled 8×8 or 9×9 pan. Sprinkle with salt.

Finally, you'll bake your frittata for 34-38 minutes, or until no longer jiggly.

Make sure to check out the meal prep tips and variations below!

 

Low Carb Frittata
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Kale & Caramelized Onion Frittata with Feta

Ingredients

  • 1 bunch kale
  • 1 red onion
  • 12 eggs, omega-3
  • 4 oz feta cheese crumbles
  • salt & pepper
  • 1 T + olive oil

Instructions

  • Preheat oven to 350 F.
  • Remove leaves from stems from 1 bunch kale, and finely chop both.
  • Cut 1 red onion into long, thin strips.
  • Heat 1T oil in a large sauté pan over medium heat, add 1 sliced onion and a pinch of salt. Sauté for 5-10 min.
  • Add chopped kale leaves & stems, cook for 20-25min, add more oil/ lower heat as needed. Turn off heat and allow to cool.
  • Whisk 12 eggs in a large bowl.
  • Stir in cooled, sautéed onions & kale, feta crumbles and season with ½ tsp fresh ground black pepper
  • Pour into an oiled 8x8” or 9x9” pan. Sprinkle w/ 1/8tsp salt.
  • Bake at for 34-38 minutes or until no longer jiggly.

Does this work well as a prep ahead breakfast?

Yes! You have a couple of options to use this recipe as a prep ahead breakfast.

First, you can simply make the whole thing ahead of time. That's what I do!

If you prefer your frittatas freshly baked though, simply prep the veggies ahead of time. Chop your kale and slice your onions and store in the fridge. When it comes time to make your frittata, it will come together quickly.

Prep Ahead Breakfast Frittata

Low Carb Frittata Variations

It's easy to vary this low carb frittata recipe based on your preferences, or simply what you have on hand. You will want to keep the ratio of veggies to eggs to cheese roughly the same for best results. Here are some easy variations:

  • Swap goat cheese for feta
  • Try freshly shredded or thinly sliced cheddar instead
  • Use spinach instead of kale

What to Serve with a Frittata

Sweet Potato Pear Soup
Minted Fruit Salad

Frittatas work so well for breakfast, lunch or even part of a light dinner. What you want to serve with it likely depends in part on the time of day when you're serving it. Here are some ideas for what to serve with your frittata:

At breakfast, try serving with fresh fruit. If you need to keep the meal low carb, take a look at my article on 5 Low Carb Fruits.

For lunch or dinner, try serving with one of these simple sides (Note: these are not all low carb):

Is this a healthy Frittata recipe?

Indeed it is! This frittata is jam packed with veggies and protein, making it quite a healthy frittata recipe in my opinion. Here's a snapshot of a few of the nutritional benefits this meal offers:

Kale (Vitamin K, Vitamin A, Vitamin C, Folate, Potassium)

A cruciferous vegetable, kale is high in vitamin K, vitamin A, vitamin C and folate. It also contains the omega-3, alpha-linolenic acid. One caveat – if you have thyroid issues, talk to your doctor about whether it's safe for you to consume kale. Cruciferous vegetable like kale can interfere with thyroid function in those with certain conditions.

In addition to the vitamins listed above, kale is quite high in antioxidants, including quercetin and kaempferol.

If you're low carb, kale is an excellent choice, containing just 4 grams of net carbs for one cup of raw kale. According to animal studies, these antioxidants may help protect your heart, lower blood pressure and combat cancer.

Red Onion (Vitamin B6, Vitamin C, Antioxidants, Folate, Potassium)

Onions in general are super healthy as they're full of antioxidants, B vitamins and potassium. Red onions in particular contain anthocyanins, a type of flavonoid believed to reduce the risk of heart disease.

Eggs (Vitamin A, Vitamin E, Vitamin D, Lutein, Choline)

An egg contains 7 grams of protein and is full of lutein (good for your eyes) and choline (good for your brain).When it

When it comes to eggs, the type you choose actually significantly impacts their nutrition. Omega-3 eggs offer up to 5 times as much omega-3 in contrast to conventional eggs. In addition, they have almost 40% less of the inflammatory omega-6 fatty acid arachidonic acid. As a result, I think Omega-3 eggs are worth it if you can swing it in your grocery budget.

Similarly, pastured eggs offer far superior nutritional content to conventional eggs. Higher in vitamin A, vitamin D, vitamin E and omega-3, they're certainly a better choice than conventional if available to you.

Feta Cheese (Calcium, B Vitamins, Selenium, Zinc)

Feta cheese is quite high in calcium and thus can be good for your bones. Feta also contains lactobacillus plantarum, which is beneficial for gut health. It also offers conjugated linoleic acid (CLA) which has numerous health benefits, including potentially helping to fight cancer.

However, on the flip side, feta is high in sodium and also high in lactose and thus may not work well for those who need to watch their salt intake or are sensitive to lactose.

I want more simple frittata recipes!

No one loves frittatas more than I do! They are a regular part of the rotation on my own family table. Here are three of my favorite frittata recipes.

Sweet Potato Frittata

Sweet Potato Frittata

This dairy free frittata is an excellent choice for anyone with an allergy / intolerance to dairy. Coconut milk gives it its creaminess and sweet potatoes and bell pepper balance out the savory notes from the eggs.

Prep Ahead Frittata

Asparagus, Bacon & Feta Frittata

It doesn't take much bacon to lend a ton of flavor to a dish and that's certainly the case here! I really love the addition of fresh garlic here too, it gives such a deep, full flavor.

Healthy Egg Muffin Recipe

Lumberjack Muffins (Mini Frittatas)

These are so fun! I love to make a big batch and store some in the freezer for future meals or toddler snacks.

Beginner Menu Guide

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