Keto Italian Loaded Frittata. A super easy, healthy and complete meal. 4g carbs.
Frittata is such an easy and quick meal. But like its Omelette cousin, it doesn’t have to be boring. Load it with fillings of your choice and it can become a hefty and nutritious meal that is way more exciting than just eating eggs alone.
My Keto Italian Loaded Frittata is actually a calzone. Filled and folded over to create a crescent shape. Just like the famous Italian pizza. And just like you can fill a calzone with an array of ingredients, you have myriad possibilities for this Loaded Frittata. So it can be different every time and you’ll never get tired of it.
How to Make Keto Italian Loaded Frittata
Although my favourite combo is prosciutto (thinly sliced cooked Italian ham), cheese and courgette (zucchini), you can choose your favourite low-carb ingredients. I have made loaded frittata with all sorts, from leftover chicken, to cooked fish, to cheese on its own. Let your imagination and taste buds guide you. Just use the same directions and you won’t go wrong.
Young courgette is tender and sweet. Sliced ultra thinly using a mandolin, it is delicious added to salads, but it’s also perfect for this meal. If you prefer to cook your courgette, that will be your first step. Scroll down ↓ to the Recipe Notes and read how to cook courgette, the Italian way.
Next, lay out the prosciutto and slice or grate the Provola. I love Provola Piccante because it is flavoursome without being overpowering. Provola Dolce is a little too mild and bland for this dish. But really, any cheese that melts easily will be fine.
Weigh the Parmigiano Reggiano and grate it. Fresh is best, but you can use the pre-grated type, as long as it doesn’t contain starches.
Crack 3 eggs into a bowl or jug, add one pinch of salt for each egg, plus a sprinkle of white or black pepper, pour the cream over and whisk until frothy. I sometimes do this manually, but my stick whisk does the job better and quicker than me… 🙂
Next, melt the butter in a large (11″/28cm) frying pan, then use a silicone brush to coat the base and 1/2 inch up the rim. Tip in your egg mix, turn the heat down to medium and leave it to cook through. When the Frittata becomes opaque, it’s time to quickly add your fillings to half the frittata area. – that’s why you need to have everything laid out and ready to go.
Finally, fold the bare frittata side over the fillings and press down with your spatula. It will only take a couple of minutes for the fillings to warm up and for the cheese to melt. You’ll know because frothy moisture will start to escape.
That’s it! Ready to slide over your dinner plate and devour.
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Keto Italian Loaded Frittata
- 3 eggs - large
- ½ courgette baby or medium, raw - see Recipe Notes
- 50 g prosciutto cotto - cooked Italian ham, 2 slices
- 50 g Provola piccante - or easy-melt cheese of your choice
- 10 g Parmigiano Reggiano - grated
- 50 g whipping cream
- 3 pinches fine himalayan pink salt (U.S. option HERE)
- 1 sprinkle black or white pepper
- 7 g butter
- if you like the taste and crunch of raw courgette, use a baby one (small and slim), slice 1/2 very thinly (best with a mandolin using thinnest setting) and leave to one side; if you prefer it cooked, see Recipe Notes.½ courgette
- whisk eggs, cream and seasoning briefly until combined; don't overdo it or you'll get to foam stage, which will change the consistency of the frittata.3 eggs, 3 pinches fine himalayan pink salt, 1 sprinkle black or white pepper, 50 g whipping cream
- heat butter in a large frying pan (11"/28cm) over high heat; use a silicone brush to spread it all over the base and a couple of cm up the sides.7 g butter
- pour the eggs into the pan and immediately lower the heat to medium-low; leave it to cook gently and undisturbed for 10-12 minutes.
- meanwhile, set out the prosciutto slices and Parmigiano, and cut the Provola into thin slices - you want everything to hand so you can work fast.50 g prosciutto cotto, 50 g Provola piccante, 10 g Parmigiano Reggiano
- your frittata is cooked when the visible (top) side is opaque, and can be lifted easily by sliding a spatula under the edge; at this point, quickly add, over half of the frittata, the Provola cheese, then the prosciutto, then the raw or cooked courgette, and finally the Parmigiano.
- fold the opposite half over the filling and press it down with the spatula.
- 1-2 minutes later the cheese will have melted and you'll see a bubbly foam escape from the open side - your frittata is ready to serve - get your spatula under it and slide it over your serving plate.
Cooking the courgette Italian-style:
- choose a medium-sized one (200g approx weighed before topping and tailing).
- cut it along the length multiple times and then slice across to obtain small chunks.
- put a knob of butter and a drizzle of extra virgin olive oil into a small frying pan, add the chopped courgette, 1/2 garlic clove (minced), a generous sprinkle of salt, a dash of black pepper, a sprinkle of Italian herbs seasoning, 1 tsp All Spice (or a pinch each of nutmeg, cloves and cinnamon), a 2-3cm squeeze of concentrated tomato paste (1 tsp), plus a good splash of water, stir and cook over medium-high heat until soft - about 10-12 mins, and quite dry (add another splash of water half way through).
- For 1 frittata (1 serving), use half of the cooked courgette. You can cool and refrigerate the left-over for several days. Unless otherwise indicated, use Metric Kitchen Scales to measure ingredients accurately (U.S. option HERE).
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