Skip to content

Spinach, Bacon, and Onion Frittata | Easy Low Carb Frittata Recipe

How to make an easy low carb frittata – This baked egg recipe is so packed with flavour and protein. On the table in just 20 minutes, frittatas are a simple one pan meal that can be made with a huge variety of different ingredients. This low carb frittata recipe has spinach, bacon, onion, and 2 delicious melted cheeses.

If you are looking for a new way to enjoy eggs, or you need a quick last minute low carb meal, try a baked frittata!

Just 17g net carbs in the entire frittata and only 2g net carbs per slice! Pair this with 13g of protein, each slice of this baked frittata is a hearty and healthy keto meal. 

This recipe is part of my 60 minute meal series. 




Frittatas are a wonderful thing, it’s like fancy omelet or a crustless quiche, except its ultra low in carbs, and much less fussy to make. They are incredibly easy to cook, ready in 20 minutes and can be made with pretty much any ingredients you want. If you have eggs, vegetables, some cheese, and 20 minutes, you can make frittata. They are also perfect for any meal of the day, from a low carb morning breakfast, to a quick last minute meal after a long work day.

Why You Should Make A Frittata

  • Easy to make, ready in 20 minutes, anyone can cook a frittata.
  • Frittatas are perfect for a low carb breakfast, lunch, or dinner.  
  • A keto friendly meal that is low carb and high protein.
  • Uses only one pan for quick and easy clean up. 
  • Endless variety of ingredients can be used to make a frittata so you will never get bored.
A baked keto frittata on a plate, a slice being taken out with a spatula.

Everything You need to Know to Make a Low Carb Frittata

Below is a deeper dive into the steps and ingredients of a baked keto frittata. If you are ready to make this recipe now, use the jump to recipe button below.

Keeping the frittata light and fluffy

In order to make sure your low carb frittata has a light fluffy texture you need to make sure you whip your eggs properly. It also helps to whip in some cream or in the case of this recipe, some sour cream. 

I always like to whip in sour cream with my eggs, its adds a bit more flavour and it keeps them creamy yet fluffy. 

Take your time to whisk the eggs until they appear airy and well combined. They should be a solid yellow colour, and will look fluffy and bubbly with no streaks of unbeaten whites or sour cream.

Adding meat to a Frittata

Fried meats like bacon, sausage, and salami work very well in a frittata. Make sure you are pre-cooking or frying the meat first. 

This baked frittata cooks very quickly in the oven, and there is no way to cook the meat without overcooking the egg unless you pre-cook it. 

The bacon in this recipe is fried until crispy first and since this is an easy one pan low carb meal you can use the drippings leftover to cook the vegetables and add more flavour.

What Meats can be added to a Frittata?

Here are some great protein options to fry up for a low carb frittata:

  • Steak
  • Leftover chicken
  • Bacon
  • Sausage
  • Chorizo
  • Salami
  • Deli meats
  • Pepperoni
  • Ground beef/Taco meat

Adding Vegetables to a Frittata

Veggies add so much flavour and texture to a frittata. This recipe is a great way to use up leftover vegetables. 

Like the meat, you want to pre-cook your vegetables. This makes sure they are nice and tender, and that any extra water is cooked out before adding the eggs. 

After frying off the bacon, remove it from the pan, and in the leftover drippings, fry the onions along with whatever other vegetables you are using. Lastly, wilt the spinach quickly in the pan, it will only take a few seconds. 

What vegetables can I add to low carb frittata?

Here are some great low carb vegetables for a frittata:

  • Mushrooms
  • Peppers
  • Onions
  • Spinach
  • Zucchini
  • Leeks
  • Cherry Tomatoes
  • Green onions
  • Parsley
  • Sage
  • Rosemary
  • Chili peppers
  • Basil
  • Chives
Ingredients for a low carb baked frittata on a cutting board.

Adding Cheese to a Frittata

A hefty amount of gooey melted cheese when you bite into a frittata will make you fall in love with this easy one pan low carb recipe. 

The cheese is added to the pan after the meat and veggies are cooked but right before the eggs are poured in and the pan goes in the oven.

This makes sure the cheese is melty and gooey in the middle, and the oven browns the top layer adding so much flavour and texture. 

What cheeses can be used in a frittata?

Here are some great cheese you can put in a baked frittata:

  • Cheddar
  • Gouda
  • Haloumi
  • Havarti
  • Monterey jack or Colby Jack
  • Pepper Jack
  • Mozzarella
  • Bocconcini
  • Cotija
  • Goats cheese
  • Feta
  • Ricotta

How is a Frittata Cooked?

Keto frittata with bacon, spinach, and onion in a non-stick pan.

This low carb frittata recipe is started on the stove top and finished in the oven. The stove top is great for cooking the meat and vegetables, while baking the frittata firms up the egg nicely and browns the top layer of egg and cheese adding flavour.

Cooking a Frittata Without an Oven

If you don’t have an oven to use you can cook a frittata using only the stove. After cooking the meat and vegetables right after you add the cheese and egg, cover the pan with a tight fitting lid and let the frittata steam until the egg is fully cooked. 

The main downside to this method is the top layer of cheese will not brown and crisp like it does with a baked frittata. 

What pan is a Frittata Cooked in?

Any oven safe pan will do fine for cooking a frittata. I prefer to use a cast iron skillet or a non-stick frying pan with a metal handle. It makes for easy clean up and cooks the frittata evenly.

Is a Frittata a Breakfast Food?

While this frittata makes an excellent low carb high protein breakfast, frittatas are served for breakfast, lunch and dinner. They are so quick that this recipe is a perfect last minute weeknight keto friendly dinner. 

There is nothing like coming home from a busy day at work and having a hearty low carb frittata on the table in 20 minutes with only one pan to clean afterwards.

Slices of baked frittata on small white plates garnished with parsley and cheese with a side of lattes.

Baked Low Carb Frittata Variaitions

While there are a million different ways to make a frittata, here are some great flavour combinations for low carb frittatas to add variety to your low carb diet. 

10 Easy Low Carb Frittata Ideas

Mediterranean Frittata – Sun dried tomato, onions, spinach, mushrooms, and feta.

Bacon, Cheese and Green Onion – Crispy bacon, tangy cheddar cheese, and fresh green onions.

Sausage, Peppers, and Mushroom – Cooked breakfast sausage, sauteed peppers, and meaty shiitake mushrooms.

Steak and Egg Frittata – Thinly sliced steak, sauteed onions, and mushrooms and some Swiss cheese. 

Mozzarella and Tomato – Gooey mozzarella cheese, and sun dried tomatoes, top it off with fresh chives.

Huevos Rancheros Frittata – Taco seasoning, salsa, tomato, onions, cilantro, jalapeno, and a blend of Mexican cheeses. 

Halloumi and Zucchini – Fried zucchini, scallions, and halloumi cheese. 

Spring Veggie Frittata – Asparagus, peas, spring onions, and herbs. 

Caprese Frittata – Tomatoes, basil, and bocconcini. 

Carnivore Frittata (protein style) – Bacon, sausage, salami and a variety of cheeses.

A slice of baked frittata on a plate with a bite out of it showing the beautiful cheese, spinach, and bacon inside.

Recipe Card

Easy Spinach, Bacon, and Onion Frittata

A baked keto frittata on a plate, a slice being taken out with a spatula.
Prep Time 10 minutes
Cook Time 15 minutes
Servings 4 servings
Calories 370 kcal
Net Carbs 4.3 g
Rate this Recipe
A frittata is an Italian open faced omelette full of crispy bacon, sauteed spinach, onions, and gooey melted cheese. This fluffy baked frittata recipe is a quick, one pan low carb breakfast that is easy to make. Ready in 20 minutes, this healthy crustless quiche is packed with flavour and protein.

IMPORTANT – There are often Frequently Asked Questions within the blog post that you may find helpful. Simply scroll back up to read them!



  • Knife and Cutting Board
  • non-stick oven safe pan or skillet


  • 8 slices bacon
  • 1 small onion sliced
  • 1 ½ cups spinach roughly chopped
  • ½ cup cheddar grated
  • ½ cup white cheddar or mozzarella grated
  • 6 large eggs
  • 2 tablespoons sour cream
  • salt and pepper to taste


  • Preheat oven to 375°F [190℃].
  • Cook the bacon. Add the bacon to a cold pan and place over medium heat. Cook the bacon until it is crispy. Remove the cooked bacon from the pan and crumble. Set aside until needed.
    8 slices bacon
  • Saute the veggies. Add the sliced onion and any other vegetables you are using to the pan with the bacon fat. Cook until the vegetables are tender. After sauteeing the vegetables add the spinach to the pan and cook until the spinach wilts. Season to taste and turn off the heat.
    1 small onion, 1 ½ cups spinach, salt and pepper
  • Cook the eggs. In a small bowl, beat the eggs with sour cream, salt, and pepper until light and fluffy. Add the cheese and the beaten eggs to the pan. Stir briefly to distribute the egg evenly and place the pan in a 375°F [190℃] oven for 5-8 minutes until the egg is firm. The center should be soft but not jiggly and the cheese on top should be slightly browned.
    ½ cup cheddar, 6 large eggs, 2 tablespoons sour cream, ½ cup white cheddar or mozzarella
  • Garnish and serve. Remove the frittata from the oven and allow to cool slightly before garnishing with green onions and fresh parsley. Slice and serve hot as a part of a hearty low carb breakfast.


See the full post above for information about ingredient substitutions and flavour variations. 
Cooking time may vary depending on the pan and oven you are using. Always check to make sure the center is properly cooked before eating. 
Leftovers: Store leftovers sealed in the fridge for up to 4 days. 
Freezing instructions: It is not recommended to freeze a frittata as the texture will change and become mealy. 
Reheating: To reheat a frittata, place in an oven safe pan and cover with a lid, bake at 350°F [175°C] until warmed through and the cheese is melted. 


Serving: 2 - slicesCalories: 370kcalCarbohydrates: 5gProtein: 24gFat: 27.5gSaturated Fat: 12gSodium: 800mgPotassium: 345mgFiber: 0.7gSugar: 2.2gVitamin A: 336IUVitamin C: 6.6mgCalcium: 335mgIron: 1.6mgNet Carbs: 4.3g

Nutritional information is calculated using the recipe calculator and verified database available from Cronometer. Although every reasonable effort is made to provide accurate information this estimate is provided as courteously and convenience only. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe.

Try the free recipe calculator at Cronometer
Did you give this a try?Mention @yummyforadam or use #yummyforadam on instagram!
Looking for a different low carb recipe?Something you don't see here or looking for a low carb version of your favourite recipe? Let me know so I can get working on it! Contact me directly or leave a comment!
Keywords: 20 minutes, eggs, high protein breakfast, lazy keto breakfast recipe, Low carb breakfast, one pan
A slice of baked frittata with lattes in the background.





Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating