Keto Radish and Egg Frico

Frico is a traditional dish from north eastern Italy usually made with potatoes. I modified the recipe to make it keto by replacing the potatoes with radishes. This quick meal for any time of day is basically a crispy, double-crusted cheese pie filled with vegetables and made in a skillet. It is rustic comfort food that is filling and SO DELICIOUS!

Keto Radish and Egg Frico

Makes 2 servings

1/2 tablespoon avocado oil or bacon grease

3/4 cup sliced radishes

1/2 small onion, sliced

4 ounces shredded cheese, about 1-1/2 cup (Cheddar, Asiago and Gruyere are good choices)

2 eggs

2 slices cooked bacon, chopped

Salt and pepper to taste

1. Melt the oil in an 8-inch, non-stick skillet over medium heat. Add the sliced onions and radishes and cover, stirring occasionally, until the vegetables are browned and tender. 

2. Remove lid and reduce heat to low. Remove the cooked vegetables to a plate and, into the hot skillet, sprinkle 1/2 of the shredded cheese.

3. Return the sautéed vegetable to the skillet, carefully arranging the vegetables on top of the shredded cheese.

4. Crack two eggs on top of the vegetables. Season the eggs with salt and pepper. Add the chopped bacon on top of the eggs.

5. Finally, sprinkle the remaining shredded cheese over the top. Continue cooking until the bottom layer of cheese is firm and crispy.

6. Very carefully, flip the frico with a spatula. Cook on the second side until the cheese is firm and crispy. Remove to a serving plate, cut in half or quarters and enjoy!

Nutritional Information per serving (1/2 recipe): 357 calories, 5.1 g carbohydrate (1.1 g dietary fiber, 2.3 g sugars), 26.4 g total fat (14.8 g saturated fat, 0 g trans fat), 255 mg cholesterol, 655 mg sodium, 446.7 mg calcium, 262 mg potassium, 1 mg iron, 263 IU Vit A, 8 mg Vit C, 24 g protein. Net carbs per serving: 4 grams

Photos and recipe by Kathy Sheehan, copyright 2021

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

Keto Home Fries

These pan-roasted radishes taste just like home fries! I think the real trick is adding some onion, so the radishes and onions caramelize together. Even my husband, who does not eat keto and is basically a meat & potatoes man, loved them! He commented that they tasted like fried potatoes—and they really do!

Keto Home Fries

Makes 2 servings

1-2 tablespoons avocado oil or bacon grease

2 cups cubed or sliced radishes

1/4 cup onion, cut into chunky pieces

Salt and pepper to taste

Chopped fresh chives and thyme, if desired

1. Place avocado oil or bacon grease into a skillet. Add cubed or sliced radishes and season with salt and pepper. Cover and cook for a few minutes until the radishes begin to release some of their moisture and start to soften.

2. Remove lid and add onion. Sauté uncovered over medium-low heat until the radishes and onions have browned and caramelized, stirring occasionally, making sure the radishes have browned nicely on all sides. Season with additional salt and pepper to taste. Sprinkle with herbs just before serving, if desired.

Nutritional Information per serving (1/2 recipe): 81 calories, 5.8 g carbohydrate (2.1 g dietary fiber, 3.1 g sugars), 6.4 g total fat (2.9 g saturated fat, 0 g trans fat), 6 mg cholesterol, 140 mg sodium, 32.2 mg calcium, 291 mg potassium, 2 IU Vit A, 1 g protein. Net carbs per serving: 3.7 grams

Photo and recipe by Kathy Sheehan, copyright 2021

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

Low Carb Parmesan Radish Gratin

I dislike raw radishes, but LOVE roasted and cooked radishes! In the keto world, radishes and turnips make great substitutes for potatoes in soups and other recipes. The first time I saw a casserole recipe similar to this, it was created for potatoes and contained several high carb ingredients, such as flour and whole milk. I thought it would be worth a try to make a few ingredient substitutions and make it low carb—the result was wonderful! You can make this delicious side dish with red or daikon radishes (or maybe even turnips) and I think you’ll be quite pleased too.

Low Carb Parmesan Radish Gratin

Makes twelve 1/2 cup servings

8 oz. Parmesan cheese

2 slices cooked bacon, crumbled

1 green onion, thinly sliced

1 tablespoon snipped fresh chives

1/2 tablespoon fresh chopped thyme (or use 1 teaspoon dried)

1/2 tablespoon fresh chopped rosemary (or use 1 teaspoon dried)

2 tablespoons unsalted butter, cut into small cubes

6 cups thinly sliced radishes (about 2 lbs, leaves removed)

Salt and pepper

6 tablespoons coconut or almond milk

6 tablespoons heavy cream

1/2 teaspoon xanthan gum

Snipped fresh rosemary and thyme for garnish (optional)

1. Preheat the oven to 325 degrees F and grease a 1.5 quart casserole dish; set aside. Using a wide vegetable peeler, shave the Parmesan cheese (about 2 cups) or use pre-shaved Parmesan; set aside.

2. In a small bowl, combine the crumbled bacon, green onion and chives. Stir to combine. In the prepared baking dish, arrange 1/2 of the radishes to cover the bottom of the dish. Sprinkle with 1/2 teaspoon salt and pepper, half of the bacon mixture and half of the herbs. Top with 1/2 of the Parmesan and dot with half of the butter cubes. Repeat layers.

3. In a medium bowl, whisk together the coconut or almond milk, heavy cream and xanthan gum until the xanthan gum is incorporated and dissolved (you can use a stick blender to make this easier). Pour the cream mixture evenly over the radishes.

4. Bake, covered for 1.5 hours. (If using foil to cover, spray the underside with non-stick cooking spray.) Increase oven temperature to 400 degrees F. Bake, uncovered for 15-20 minutes more or until the radishes are tender and the top is golden brown.

Nutritional Information per 1/2 cup: 168 calories, 3.7 g carbohydrates (1.3 g dietary fiber, 1.7 g sugars), 14 g total fat (8.5 g saturated fat, 0 g trans fat), 40 mg cholesterol, 400 mg sodium,  264 mg calcium, 206 mg potassium, 1 mg iron, 131 IU Vit A, 12 mg Vit C, 8.3 g protein. Net carbs per serving: 2.4 grams

Photos and recipe by Kathy Sheehan, copyright 2020

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

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.