Here’s a delicious meal that takes next to no time to make. It’s a favorite Lazy Keto meal that can be on the table in less than 30 minutes from start to finish.
Frittatas are basically scrambled eggs baked in the oven. They are made with protein rich eggs and just about any type of vegetable or cheese you have on hand. Once you’ve got the basic skill down you can play around with the filling and seasonings.
Frittatas are a great low carb meal if you don’t add potatoes or rice. Bonus points for being able to include all the miscellaneous bits of leftovers that are currently found in your refrigerator in a tasty new meal. That makes this recipe a money as well as time saver.
For this particular frittata I used what I already had in my refrigerator which included linguica, onions, zucchini and some Asiago cheese I got at the farmers market.
For those who have never heard of linguica it is a Portuguese pork sausage available in a mild or slightly spicier form. You may have heard of Emril Lagasse talk about it on his show. If your not one of the lucky ones and can’t purchase it locally it can be bought online. You can also use other types of pork sausage in it’s place but you will sadly be missing out on the delicious flavor of this sausage.
Frittata with Linguica, Zucchini and Cheese
Ingredients:
- 12 large eggs
- 1 small onion, diced
- 6 to 8 ounces of linguica (or other type of sausage), diced
- 1 zucchini, cut into slices
- 1 cup shredded cheese
- 1-2 tablespoons olive oil
- 1 teaspoon dried basil
- salt and pepper
Directions:
- Set oven temperature to 400 F. Because the final baking is done in the oven please make sure the skillet or pan you are using has a heat proof handle. Preferably one made out of metal. Resin based handles will melt.
- Start by adding a tablespoon or two of olive oil to your pan or skillet. Add 1 small diced onion to the pan. Saute the onion for about 2 minutes until just beginning to soften.
- Add in the linguica or other type of pork sausage. Cook for another 4 to 5 minutes.
- Add in sliced zucchini. Cook for 2-3 minutes to soften.
- Turn off heat once soft and leave vegetables in the skillet.
- In a bowl scramble the eggs.
- Add in the basil, salt, peppers and cheese to the eggs. Blend well and pour the mixture over the vegetables in the skillet.
- Gently stir the filling items around to even distribute them. Cook the eggs until they begin to set around the edges.
- Transfer the skillet to the oven and bake 10 to 12 minutes or until the eggs are set and slightly puffed up.
- Carefully remove the pan from the oven and serve.
- 12 large eggs
- 1/2 onion, diced
- 6 to 8 ounces of linguica (or other type of sausage), diced
- 1 zucchini, cut into slices
- cheese
- olive oil
- 1 teaspoon dried basil
- salt and pepper
- Set oven temperature to 400 F. Because the final baking is done in the oven please make sure the skillet or pan you are using has a heat proof handle. Preferably one made out of metal. Resin based handles will melt.
- Start by adding a tablespoon or two of olive oil to your pan or skillet. Add 1 small diced onion to the pan. Saute the onion for about 2 minutes until just beginning to soften.
- Add in the linguica or other type of pork sausage. Cook for another 4 to 5 minutes.
- Add in sliced zucchini. Cook for 2-3 minutes to soften.
- Turn off heat once soft and leave vegetables in the skillet.
- In a bowl scramble the eggs.
- Add in the basil, salt, peppers and cheese to the eggs. Blend well and pour the mixture over the vegetables in the skillet.
- Gently stir the filling items around to even distribute them. Cook the eggs until they begin to set around the edges.
- Transfer the skillet to the oven and bake 10 to 12 minutes or until the eggs are set and slightly puffed up.
- Carefully remove the pan from the oven and serve.
Here’s a picture that shows how the eggs begin to pull away from the edge of the pan. The pan can now be transferred to the oven to finish baking.
Here it is when it’s done baking and the egg has set. Gently run a spatula around the edges to loosen them up and then invert the pan over a large plate or platter.
Once you can make a frittata it’s easy to swap out ingredients. How about some of these combinations:
- Italian sausage, spinach and feta
- Broccoli, ham and cheddar cheese
- Tomatoes, basil and feta
- Got left over chicken? Try a chicken and veggie filled frittata
- Left over taco meat? Go Mexican with taco meat, olives, onions, and cheese
The great thing about frittatas is they tend to be very low in carbs. This will vary based on the type of add ins you use and the amount. Using a cup or more of diced veggies and a cup or more of shredded cheese will most likely keep the carbs to around 2 grams if you cut your frittata into 6 servings.
What type of fillings have you used in a frittata? Any unusual combinations that you weren’t sure about but turned out great? Leave a comment below. I’d love to hear what you created.
If you are looking for other low-carb/keto recipe ideas, be sure to check out our growing Recipe Index full of low-carb/keto recipes!
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Tried this recipe?
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