Here’ a simple and delicious recipe for one or a dozen – and it tastes enough like a nice quiche to satisfy the urge to splurge. Of course, the crust and flour in the eggs are what make this Keto-friendly. I like it for a late breakfast or brunch, or even for supper if I’m feeling lazy. Because it’s REALLY EASY!




2 large eggs
½ cup fresh spinach, packed in cup (frozen spinach will work, if you’re making frittata for several
People. Otherwise you end up with a lot of soggy previously frozen spinach in your fridge)
½ cup sliced fresh mushrooms (again, you can substitute canned stems and pieces if you must)
2 slices bacon or an equivalent amount of ham, coarsely chopped. Even ham lunchmeat will work
1 teaspoon fresh or dried parsley
Salt and Pepper to taste
Grated parmesan cheese
2 teaspoons butter

This is good with fresh or canned/frozen ingredients, and even with lunch meat ham, but using at least some fresh ingredients makes it really special.


1. Mexican: Substitute the bacon or ham for cooked chorizo (hot or mild), replace the mushrooms with a quarter-cup chopped well-drained tomatoes and the same amount of chopped onions, replace the parsley with cilantro, and the cheese with grated Monterey Jack cheese or separate. You can add a little chili powder to give it a little more kick and a nice color.

2. Italian: Use kale or another green, chopped tomatoes and green peppers instead of the mushrooms, and nice genoa salami or another Italian cured meet, season with basil, oregano and garlic, and use fresh grated parmeson instead of the jar kind.

3. French: Use the spinach and mushrooms, or replace the spinach with asparagus, but pair the veggies with a nice mild cured ham and, instead of sprinkling with parmesan, make a simple sauce by melting some brie or even goat cheese with heavy cream, a little butter, salt and pepper, and a little dill or chervil.

4. Asian: Use bean sprouts, rehydrated black forest mushrooms, and onions for the veggies. Substitute sesame oil for the butter, and season with soy sauce or a little teriyaki sauce. Skip the cheese altogether.

5. Southern: Use pre-cooked collards and onions, and mild breakfast sausage for the meat. Use the drippings from the sausage, heavy cream and salt and pepper to make a sausage “gravy”. Leave out the parsley, and if you want to use cheese, use grated mild chedder.


Preheat the oven to 450 degrees.
Chop all your veggies, not too finely.
If you’re using pre-cooked meat, such as lunchmeat or salami, slice/chop it into the size bits you want.
If you are using sausage, chorizo or any other raw meat, put the butter or oil into an oven-safe pan and cook over medium heat until just done. If you are using tough greens such as collards, put them in the pan and cook along with the meat.
Crack your eggs into a mixing bowl, add all the seasonings (salt, pepper, etc.) and mix with a whip or electric mixer until the eggs and spices are completely mixed and the eggs are a little frothy. This will help make the frittata lighter.
Remove your sausage and greens from the heat and let them cool enough that they won’t pre-cook the eggs. When cool enough, pour the meat and greens in with the egg mixture and gently stir.
If you are making the Southern variation hold back the fat for the gravy. Otherwise, add the butter or oil in with the meat, and let it blend into the egg mixture.
If you are making gravy, get a new oven-safe pan (cast iron skillets are perfect), spray with non-stick spray, and pour the whole thing into the pan. The egg mixture should be ¾ to an inch thick.
Cook on top of the stove, covered, for 4-5 minutes until the mixture is beginning to set.
At that point, take off the lid, sprinkle the cheese on top, and put it in the oven. Cook until the eggs are done and the cheese melted.

The Sauce:
If you’re making a gravy, scrape the pan drippings loose from the cooking pan, add cream and stir over low heat until the gravy is smooth and fairly thick. Season with salt and pepper.
If you’re making the French version, stir and melt the cheese and heavy cream over low heat until it’s creamy, and season to taste.
Drizzle the sauce or gravy over individual pieces or put it on the whole frittata.