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Keto frittata recipe with spinach

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4.89 from 17 votes
Carine Claudepierre - September 21, 2018

A vegetarian keto frittata recipe with spinach, cheddar, mushrooms, capsicum, and feta cheese! This is the perfect keto breakfast to meal prep your week with an easy egg baked breakfast recipe.


How to make a keto frittata recipe with spinach?

I am not sharing many savory recipes on my blog simply because I am more of a sweet tooth and a baking lover. But today I thought it will be great to show you what I eat very often as a dinner – apart from wraps.

You know how much I love to wrap everything from my fridge in my coconut flour flatbread for a quick dinner right?

But let’s be real I don’t eat sandwiches or wraps every day. I also love a quick and easy tasty meal like this spinach frittata with feta goat cheese on top! Yum.

And good news, this spinach frittata is keto, low carb, and gluten-free as there is no flour involved and only low carb vegetables in this recipe.

How to Make Keto Vegetarian Frittata Recipe ?

All you need to make this delicious low-carb spinach frittata is:

  • Spinach. Fresh or frozen it is up to you, I provided both measurements in the recipe card below.
  • Eggs. Of course, that’s the base of this meal so you can’t swap eggs!
  • Mushrooms. If you don’t like mushrooms, you can use some bacon strips or cubes of ham.
  • Capsicum 
  • Unsweetened almond milk. I love to whip my eggs into almond milk to give an extra fluffy texture to my frittata by heavy cream is a great option as well.
  • Feta goat cheese. If you can find soft French-style goat cheese that will taste even better.
  • Grated cheddar. Or Emmental for a French twist.
  • Spices. I love to combine dried Oregano, garlic powder, salt, and pepper. Feel free to play with the spices. Other spices that are very good are a pinch of ground nutmeg, paprika, or cumin.

Easy 30-minute dinner or breakfast

What I love the most about this keto spinach frittata is that it makes both a delicious light dinner or a quick protein breakfast. It also freezes really well in an airtight container for up to 1 month.

I always defrost my food the day before in the fridge and rewarm my frittata in a hot oven for 5 or 8 minutes on a non-stick pan.

Set up your oven around 150C and rewarm until it crisps on top. Microwaving is also an option, but it makes the frittata very chewy and watery if it had been frozen, so I don’t enjoy it much.


Enjoy this 30-minute meal and let me know if you want to see more savory recipes on the blog!

Keto spinach frittata with feta cheese

Made this keto frittata recipe yet? Share a picture with us on my Facebook support group, where we connect and answer all our questions to thrive on keto!

xoxo Carine

Recipe Card

spinach frittata feta

Keto spinach frittata

Keto spinach frittata with feta, mushrooms, capsicum and eggs.
Prep Time: 15 mins
Cook Time: 18 mins
Total Time: 33 mins
Author: Carine Claudepierre
6 people
4.89 from 17 votes
Leave A Review Print The Recipe



  • 2 tablespoons Extra virgin olive oil
  • 1/4 cup Onion , diced
  • 1 cup button mushrooms , sliced
  • 1/2 cup Red Capsicum , seeded, diced
  • 6 cups Fresh Spinach Leaves ,cleaned, feet removed, roughly chopped (300g,10.5 oz)or or 10 oz frozen spinach

Egg batter

  • 8 large Egg
  • 1/3 cup Unsweetened Almond Milk or heavy cream
  • 1/4 teaspoon Garlic powder
  • 1/4 teaspoon salt - adjust to taste
  • 1 teaspoon Dried oregano
  • a pinch Pepper - optionnal

Cheese Toppings

  • 1 cup Grated Cheddar , grated or grated emmental
  • 1/3 cup feta cubed, optional
Keto quick start guide
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  • Preheat oven to 200°C (400°F). Spray olive oil into a 1.5-liter glass or ceramic baking dish. Set aside.

Prepare the egg batter

  • In a large mixing bowl, whisk together eggs, unsweetened almond milk, garlic powder, salt, dried oregano, salt, and pepper. I used a hand whisk and this process took me 1 minute, don't over whisk. Simply whisk enough to break eggs and combine with milk and spices. Set aside in the fridge.

Saute the vegetables

  • Under medium heat, warm olive oil into a large non-stick pan. 
  • Stir in the diced onion and cook for 1- 2 minutes until fragrant and transparent.
  • Stir in diced capsicum and sliced mushrooms. Saute the vegetables for 2-3 minutes until roasted, fragrant, and mushrooms have released their water.
  • Pile the chopped spinach in the pan, cover with a lid, reduce to low heat and cook, stirring every 30 seconds until the spinach leaves wilt. It will significantly decrease in volume as spinach leaves will release their water. 
  • Remove lid, stir and cook for an extra 1-2 minute to evaporate the water from the spinach. You don't want to add water in the frittata or it won't firm up in the oven. Note: If your pan is too small, you can simply add the spinach in two parts, repeat the cooking process two times. 
  • Transfer the sauteed vegetables into the baking dish. If there's vegetable juice in the pan, discard, don't add in the baking dish.
  • Pour egg mixture on top of the cooked vegetables. Add grated cheese, then give a quick swirl with a spoon to evenly combine the egg batter, cheese and vegetables.
  • Crumble the goat cheese all over the top.
  • Bake in the middle of the oven for 20 minutes or until the filling is set. Check if cooked through by cutting a tiny bit in the center of the frittata. If not set, bake longer. 
  • Serve hot with a green salad on the side.
Frozen spinach can be used and you will need 10.5 oz.
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Nutrition Facts
Keto spinach frittata
Amount Per Serving (1 slice)
Calories 254.7 Calories from Fat 175
% Daily Value*
Fat 19.4g30%
Saturated Fat 8g50%
Cholesterol 275.2mg92%
Sodium 445.1mg19%
Potassium 364.7mg10%
Carbohydrates 4.4g1%
Fiber 1.3g5%
Sugar 2g2%
Protein 15.9g32%
Vitamin A 3785.7IU76%
Vitamin C 25.1mg30%
Calcium 265.9mg27%
Iron 2.4mg13%
Net Carbs 3.1g
* Percent Daily Values are based on a 2000 calorie diet.
  • Keto frittata recipe

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    1 comment
  1. 5 stars
    Thank you so much for sharing your wonderful recipes. We are paleo & low carb and this really helps me to make some fresh and healthy meals. 🙂

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