Low Carb Spring Vegetable Frittata with Bacon for One

Frittatas are basically just baked omelets. They’re so easy to prepare, they make an excellent quick breakfast or main dish anytime. Often frittatas are made in a large skillet to feed many people, but in this version I prepared it in an 8-inch oven proof omelet pan (or you can use any 8 inch skillet) to create one generous serving. I’ve chosen to highlight the early spring vegetables in this bright and colorful frittata, but feel free to substitute your favorites at any time of year.

Low Carb Spring Vegetable Frittata with Bacon for One

Make 1 serving

2 eggs

1 tablespoon almond milk (or heavy cream)

Salt and pepper to taste

1 tablespoon avocado or coconut oil

4 spears asparagus, cut into 1/2-inch pieces

1 green onion, chopped (green and white parts)

2 medium radishes, cut into matchsticks

2 slices of precooked bacon, chopped (leave out for vegetarian)

1 ounce fontina or cheddar cheese, cubed

1 teaspoon chives, chopped (optional)

1. Preheat oven to 400 degrees Fahrenheit. Beat the eggs, almond milk, salt and pepper together in a small bowl; set aside.

2. In an 8-inch, oven proof skillet, heat oil over medium heat. Add the chopped vegetables and bacon and sauté for about 4-5 minutes until the vegetables begin to soften and brown slightly. Remove from heat and pour the egg mixture over the vegetables and shake the pan to evenly distribute the vegetables. Drop the cubes of cheese on the top of the egg and bake in a preheated oven for 12 minutes, or until set.

3. Remove from oven and transfer frittata to a serving plate. Top with the chopped chives and enjoy.

Nutritional Information per serving (entire recipe): 370 calories, 5.5 g carbohydrate (1.9 g dietary fiber, 2.5 sugars), 26.2 g total fat (11.3 g saturated fat, 0 g trans fat), 425 mg cholesterol, 439 mg sodium, 241.5 mg calcium, 442 mg potassium, 27.8 g protein. Net carbs per serving: 3.6 grams

Photos and Recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission. 

Low Carb Egg in a Zoodle Nest

Before my diagnosis of celiac disease and switching to a gluten free diet, one of my favorite breakfasts was Egg in a Nest. Here is a very satisfying alternative recipe that highlights low carb vegetables and thinly sliced ham “noodles” to form the nest. This is a quick and very easy meal that is perfect for breakfast, lunch or a light dinner. It’s made convenient if you use pre-spiralized vegetable noodles that are becoming more commonplace in the produce or frozen section of many grocery stores. I spiralized zucchini and red radishes to create these colorful noodles that are perfect for springtime, but feel free to substitute your favorite veggie noodles instead. Although this recipe makes one serving, simply increase the amounts listed to make as many nests as you desire. This flavorful egg dish is as fun to make as it is to eat!

Low Carb Egg in a Zoodle Nest

Makes 1 serving

1/2 medium zucchini, spiralized into noodles (about 1 cup)

2-3 red radishes, spiralized into noodles (about 1/2 cup)

1/2 ounce deli ham, cut into long, thin strips

1 tablespoon butter or avocado oil

1 large egg

1/2 ounces cheddar or your favorite cheese, shredded (1/4 cup)

Salt and pepper to taste

1. Toss the vegetable noodles and ham strips together. Melt the butter or avocado oil in a skillet over medium heat. Add the zoodle and ham mixture to the pan and sauté until the vegetables are beginning to soften and the ham is fragrant and starting to brown lightly.

2. Form the zoodle mixture into a nest, creating a small depression in the center. Crack an egg into the center of the nest and season with salt and pepper. Put a lid on the skillet and allow the steam from the vegetables to cook the egg to your liking.

3. Gently remove the nest from the skillet to a serving plate and sprinkle the shredded cheese around the yolk of the egg. Serve immediately.

Nutritional Information per serving: 165 calories, 4.8 g carbohydrate (1.3 g dietary fiber, 3.3 g sugars), 10.3 g total fat (4.9 g saturated fat, 0 g trans fat), 206 mg cholesterol, 440 mg sodium, 149 mg calcium, 368 mg potassium, 1 mg iron, 20 mg Vit C, 13.6 g protein. Net carbs per serving: 3.5 grams

Photos and recipe by Kathy Sheehan, copyright 2019

All rights reserved. Please do not duplicate without the author’s permission.