FREE 5-Ingredient Recipe EBook

• Why You Need My Frittata Recipe
• Ingredients & Substitutions
• My Formula For Any Frittata Recipe
• How To Make A Frittata
• My Recipe Tips
• Common Questions
• Storage Instructions
• Serving Ideas
• Frittata Recipe (Easy & Customizable) Recipe card
• Recipe Reviews

This frittata recipe is one of my favorite ways to make a healthy breakfast to eat all week long! I call it “4 ingredients” because it’s just 4 components: Eggs, milk of your choice, fillings (veggies or meats), and cheese. But my egg frittata isn’t just for breakfast. It also makes a great lunch or dinner option… especially if you love breakfast for dinner like I do. Make it with me for an easy meal with minimal prep and lots of flavor!

Why You Need My Frittata Recipe

• Perfect fluffy texture – Nobody wants dense eggs! I’ve got tips to ensure your frittatas come out fluffy every time. If you liked my crustless quiche , this is kind of like that, but the method is a little different.
• Quick & easy – This recipe is on the table in just 30 minutes, and uses simple, common ingredients. Plus, it’s super easy to meal prep for the week.
• Totally customizable – Just like my egg muffins and breakfast casserole , you can use any veggies or meats you have on hand. It’s a great way to clean out your fridge — and my formula is why I call it “the only frittata recipe you’ll ever need”!

Ingredients & Substitutions

Here I explain the best ingredients for my easy frittata recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Eggs – The base, of course. I recommend room temperature eggs, so they blend better with other ingredients and make a more consistent texture throughout the frittata. I always forget to set them out, so I just place them in a bowl with warm water to come to room temp quickly.
• Milk or Cream – I often use heavy cream to get the richest egg frittata, but have also made this with whole milk, half and half, almond milk , and coconut milk. Any type of milk works!
• Meat and/or Veggies – This time, I made a vegetable frittata with veggies I had on hand: mushrooms, red bell peppers, and zucchini. But I’ve made frittata recipes with all kinds of add-ins, including garlic, caramelized onions , sun-dried tomatoes , and even leftover roasted vegetables … all using the same base recipe! You can add any veggies you have in your fridge, or add cooked sausage, chorizo , ham, or bacon .
• Cheese – I use shredded cheddar cheese most often. Mozzarella, Gruyere, feta cheese, or goat cheese also taste great, depending on your other fillings.
• Olive Oil – For sauteing the fillings. Avocado oil or any other neutral cooking oil works.
• Sea Salt & Black Pepper – You can also add up to 2 tablespoons of fresh herbs, such as parsley, chives, or basil, or up to 2 teaspoons of dried herbs, such as Italian seasoning .

My Formula For Any Frittata Recipe

I packed my frittata with some of my fave low carb veggies , but feel free to make it your own. That’s one of my favorite things about it — it’s customizable. Here’s my formula to use what you’ve got:

• 8 large eggs
• 1/4 cup milk or cream of choice
• 2/3 cup cheese
• 2 cups cooked meat and/or cooked vegetables – If using veggies, start with 2 2/3 to 4 cups raw to get 2 cups cooked. Meats will cook down a little as well, so start with 2 1/2 to 3 cups to get 2 cups cooked.
• Salt & pepper

How To Make A Frittata

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the vegetables. Heat the oil in a large oven-safe skillet (I recommend a cast iron skillet like this ) over medium heat on the stovetop. Add the veggies and cook until they are browned and soft, and any extra moisture has sizzled away.
2. Make the egg base. In a large bowl, whisk together the eggs, milk or cream, salt, and pepper.

1. Assemble the frittata. Pour the egg mixture into the pan and add the cheese. Stir together gently.
2. Bake in the oven. Transfer the pan into the preheated oven immediately. Bake the frittata recipe until the top is puffy but just barely set in the center, with a slight jiggle. Let it cool slightly to set before slicing.

My Recipe Tips

• Use a cast iron skillet. Since a frittata is cooked on both the stovetop and in the oven, a cast iron skillet lets you use the same pan for both. Plus, it heats evenly and I love that it looks beautiful for serving. This one is my fave !
• Always cook the meat and veggies first. If you put them in raw, the frittata will be watery, and the veggies and meat won’t cook through by the time the eggs are done.
• Use the right amount of meat and veggies. As a rule of thumb, aim for about 2 cups of cooked fillings. These can be any combo of cooked meats and veggies. (See my formula above!)
• Cook the meat and veggies in the right order. Cook the meat separately. For firmer veggies like onions, carrots, or potatoes, cook them first until almost soft, then add softer veggies, like zucchini, asparagus, broccoli, or cherry tomatoes.
• Don’t overmix the eggs. Whisk the eggs just enough to combine. Too much air can make the frittata puff up in the oven and then deflate, leading to a denser texture.
• Avoid overcooking and browning the top to keep the frittata from getting dry. Cook until the center is just barely set with a slight jiggle when you shake the pan. It will continue to cook for a couple of minutes from the residual heat, after you take it out of the oven.
• Adjust the cook time to your skillet. My frittata recipe is made for a 10-inch cast iron skillet which retains heat very well. If you decide to use something else, the baking time can vary.
• There are 2 ways to add cheese. Sometimes I mix all the cheese into the frittata for ease, other times I reserve a bit for the top. It’s up to you!

Common Questions

• What is a frittata? A frittata is an egg dish that starts on the stovetop and finishes in the oven. I think of it like a cross between an omelette and a quiche , but without a crust and not folded or rolled.
• What is the difference between a frittata vs quiche? The main difference is that frittatas are crustless, and cooked in a skillet, using the stovetop followed by the oven. Quiches usually have a crust (though mine sometimes don’t) and are baked in the oven only, using a pie pan or baking dish. Frittatas also tend to have less milk.
• How long to cook a frittata? Once you pour the egg mixture into the hot pan with the fillings, my frittata recipe takes 15-20 minutes in the oven. Because the pan is already hot, it bakes faster than a quiche. See my recipe card below for full details.
• How do you prevent sticking? I’ll be honest, egg frittatas do stick to the bottom of the pan a bit, even with the oil. It’s not too bad, though, since the pan has oil from cooking the fillings.

Storage Instructions

• Store: If you have a lot left, you can just cover the pan in plastic wrap after cooling. However, this frittata recipe stores better if you tranfer slices to an airtight container. It will last for 3-4 days in the fridge.
• Reheat: The best way to reheat a frittata is in the oven at 350 degrees F for about 10 minutes. The microwave works too, but tends to dry it out.
• Freeze: You can freeze this for up to 3 months, though the texture won’t be as good as fresh. I wrap individual slices in plastic wrap, as this avoids freezer burn and I can thaw a little at a time.

Serving Ideas

Frittatas make a quick and easy meal all on their own, but you can definitely add other dishes to round things out. Here are some of my favorite options:

• Breakfast & Brunch – Try my oven bacon on the side, a spinach smoothie , or protein waffles for a sweet-and-savory combo.
• Vegetables – When I make frittata recipes with meats in them, I serve veggie sides for balance, like roasted mushrooms , fried brussels sprouts , or a medley of sauteed vegetables .
• Salad – For a fresh flavor, pair it with my strawberry spinach salad or creamy cucumber salad .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Olive oil ▢
• 1 1/2 cups Mushrooms (sliced; ~4 oz) ▢
• 1 cup Bell peppers (cut into thin 1-inch strips; ~4 oz) ▢
• 1 cup Zucchini (cut into quarter moons; ~4 oz) ▢
• 8 large Eggs ▢
• 1/4 cup Heavy cream (or any milk of your choice – 2%, whole milk, half and half, almond milk, or coconut milk) ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 2/3 cup Cheddar cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (176 degrees C).
2. Heat the oil in a 10-inch cast iron skillet over medium heat.
3. Add the vegetables. Saute for 6-10 minutes , stirring occasionally, until vegetables are browned and soft, and any extra moisture has sizzled away.
4. Meanwhile, in a large bowl, whisk together the eggs, cream, salt, and pepper.
5. Pour the egg mixture into the pan and add the cheese. Stir together gently.
6. Transfer the pan into the preheated oven immediately. Bake the frittata for 15-20 minutes , until the top is puffy but just set in the center. (Do not over bake or let it brown.) Remove from the oven and let it cool for a few minutes before slicing.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 slice, or 1/8 entire frittata

Nutrition info will vary depending on the type of milk you use and what fillings you add. See my post above for the formula to use any fillings you like!

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Frittata Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Frittata Recipe (Easy & Customizable)

The only frittata recipe you’ll ever need! I’ve got a formula to use ingredients you have on hand: eggs, milk, cheese, and veggies or meats.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/frittata-recipe/

Ingredients

• 2 tbsp Olive oil
• 1 1/2 cups Mushrooms (sliced; ~4 oz)
• 1 cup Bell peppers (cut into thin 1-inch strips; ~4 oz)
• 1 cup Zucchini (cut into quarter moons; ~4 oz)
• 8 large Eggs
• 1/4 cup Heavy cream (or any milk of your choice - 2%, whole milk, half and half, almond milk, or coconut milk)
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper
• 2/3 cup Cheddar cheese (shredded)

Instructions

1. Preheat the oven to 350 degrees F (176 degrees C).
2. Heat the oil in a 10-inch cast iron skillet over medium heat.
3. Add the vegetables. Saute for 6-10 minutes , stirring occasionally, until vegetables are browned and soft, and any extra moisture has sizzled away.
4. Meanwhile, in a large bowl, whisk together the eggs, cream, salt, and pepper.
5. Pour the egg mixture into the pan and add the cheese. Stir together gently.
6. Transfer the pan into the preheated oven immediately. Bake the frittata for 15-20 minutes , until the top is puffy but just set in the center. (Do not over bake or let it brown.) Remove from the oven and let it cool for a few minutes before slicing.

Maya’s Recipe Notes

Serving size: 1 slice, or 1/8 entire frittata

Nutrition info will vary depending on the type of milk you use and what fillings you add. See my post above for the formula to use any fillings you like!

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)