Posted by Own Your Eating
on May 30, 2019
Frittata, egg-bake, crustless quiche, omelette or tortilla! Whatever name you call them by, these primarily egg-based dishes are an awesome way to start your day and can be very simple to prepare as make-ahead breakfasts that are easy to grab on the go. This Keto-friendly recipe is also a gem for anyone utilizing carb-cycling strategies or maximizing their carbohydrate uptake post-workout. I love frittata’s but I typically find myself making them with egg whites. Right now I’m experimenting with some carb cycling which means I get to enjoy more fat than usual. Using whole eggs and cheese was such a treat! It definitely made this frittata even tastier and filling. I didn’t even notice the lack of carbs to my breakfast!
Using an instant pot for this recipe is such a genius idea! I was actually able to use the smart steam setting on our Rice Cooker and it turned out great. Really if you want to be smart about it, you’ll double the recipe below and then each quarter slice of the frittata can serve as breakfast for 4 days. Talk about setting yourself up for success for the week! You’ll get a huge serving of healthy fats and protein with each slice, which I’m starting to discover is a surprisingly satisfying way to start the day. The combination of fats and protein help with the steady release of energy throughout the morning. And if you’re like the majority out there, then meeting your daily protein needs usually necessitates getting a head start on protein as early as possible.
This recipe is so versatile, it doesn’t have to be Keto-friendly or low-carb. You can easily include a carbohydrate source for a more balanced meal by enjoying this with a slice of toast and some fruit on the side. And if you need a little less fat? No worries! Just take out the cheese, switch out some of the eggs for egg whites and maybe throw in some turkey bacon for additional protein.
The options are endless! The real secret to making this recipe work for you is to make your frittata big enough so that you have enough to last you at least a few meals. I can tell you I wish I had thought of doing this in an instant pot before I spent 2 days in a row making the exact same meal! Save yourself 20 minutes in the kitchen every morning by making your breakfast in bulk ahead of time. If you don’t have an instant pot, you could easily divvy out your mix into muffin tins and bake in the oven instead (or use your rice cooker like I did). You could also use a deep skillet or cast-iron skillet to bake in the oven as well.
What variations will you make? Comment below and let me know how this recipe worked out for you!
Low-Carb Instant Pot Frittata
Roz
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 10 minutes mins
Course Breakfast
Cuisine American, European
Servings 2 people
Calories 375 kcal
Equipment
Instant Pot
Ingredients
- 6 large eggs
- 1/2 tsp sea salt
- 1 pinch black pepper
- 8 oz broccoli florets
- 3 green onions chopped
- 2 oz cheddar cheese shredded
Instructions
In a large bowl, beat together the eggs, salt, and several grinds of black pepper. Fold in the chopped broccoli, green onions, and cheddar cheese.
Grease a 7-inch pan, then pour the egg mixture into it. Pour 1 cup of water into the bottom of your Instant Pot and place a trivet over that to keep the pan above the water.
Place the pan with the frittata mixture on top of the trivet and secure the lid. Move the steam release valve toSealing. Use thePressure CookorManualbutton on your machine to cook at high pressure for 10 minutes.
When the cooking cycle is complete, let the pressure naturally release for 10 minutes. Once the screen reads LO:10 you can move the steam release valve toVentingto release any remaining pressure.
Use oven mitts or a tea towel to carefully remove the frittata pan. If you see a little liquid on top of the baked eggs, don't freak out! The water will evaporate quickly as your egg bake cools.
Slice the frittata into 4 slices and serve warm. Leftovers can be stored in an airtight container for up to 5 days in the fridge.
Notes
I LOVE this recipe because it is so easily adaptable. If you need something low fat, cool just switch out some of the whole eggs for egg whites and skip the cheese. Want more fat? Pre-cook some bacon, chop it up and throw it into the mix.
If broccoli isn't your thing, then switch it out for other veggies like asparagus, spinach, peppers or mushrooms. Just be aware that some of those veggies will need to be precooked. Usually a few minutes of sautéing them over a high heat is enough to do the trick.
Nutrition
Serving: 1half frittataCalories: 375kcalCarbohydrates: 9gProtein: 27gFat: 24gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gCholesterol: 586mgSodium: 985mgPotassium: 625mgFiber: 3gSugar: 4gVitamin A: 5550IUVitamin C: 58.6mgCalcium: 2140mgIron: 2.9mg
Keyword Frittata, Instant Pot, Keto
Tried this recipe?Let us know how it was!
Related
Comments
Leave a Reply
You must be logged in to post a comment.
