This recipe reminds me of the "crustless quiche" that I used to make in my Weight Watchers days, except when I look at that recipe now it makes me sad: egg substitute, flour, reduced-calorie margarine, non-fat cottage cheese. However, I have taken the bones of that and made it into a wonderful Keto frittata. I am not giving the full macro count because you can put whatever you want into it to your heart's content. For my macronutrient count below, only the set ingredients (the bones) have counts, and by that I mean the eggs, cream, butter and the shredded cheese. Don't forget to add your counts for any meats and vegetables you are using.
Before we start, though, I want to define frittata as opposed to quiche. A quiche is typically a savory egg custard dish baked in the oven. A frittata is more of an "open" (i.e., not folded over) omelette that can be done totally on the stove, done totally in the oven, or started on the stove until the eggs set, then finished in the oven. I am doing the last method here: starting on the stove and finishing in the oven. If you do it this way, I suggest that you do it in a cast iron skillet, or, not having that, at least do it in a skillet with a heat-resistant handle. I like to do it this way because I can add a little browning to the top by putting the oven on broil the last few minutes.
Basic Ingredients (The "bones")
8 large eggs (increase to 10 if you are adding all suggested ingredients)
1/2 cup heavy cream
3 TBS of melted butter or bacon grease
8 ounces hard cheese, grated: Cheddar, Monterey Jack (If you are going for that kick you can use Pepper Jack). Keep a little out to top the casserole if you are not using Parmesan.
1 TBS Dijon-style mustard (if you don't care for dijon, add 1 tsp. dried mustard)
1/2 tsp. salt
You can add all or some of these suggested ingredients. If you are leaning towards adding "all" ingredients, I suggest adding a couple more eggs.
Optional spicy variation: If you want a little "kick," add 3–4 drops of red pepper sauce (Tabasco or something similar) and 1 small can of well-drained chopped green chiles.
1/2 to 1 cup chopped broccoli (this can be raw, steamed or leftover cooked)
1/4 to 1/2 cup chopped bell peppers (any color or mixed)
3 sliced green onions (scallions)
Sliced mushrooms (if you are using these, sauté first to have them release their juices and then add to the other vegetables, if using)
ANY left-over green vegetables such as asparagus, string beans, Brussels sprouts
A couple of handfuls of spinach that has been sautéed or steamed, and drained
2–4 ounces of ham, salami or kielbasa, small dice
4–6 slices of cooked bacon (crumbled or diced)
Leftover steak, hot dogs, sausage or hamburger (diced)
Parmesan cheese, grated or flaked
Chopped sun-dried tomatoes — these are a little "pricey" in the carb department but I use a few as a topper if I have them
Preheat oven to 350 degrees.
Mix the "bones."
Melt the butter or bacon grease.
On low, sauté any raw vegetables (about 5 minutes).
Add the "bones."
Stirring intermittently, cook the mixture on low until the eggs begin to set (about 10 minutes).
Bake approximately 30 minutes, but check to see that an inserted knife comes out dry. If you use the oven ONLY, increase baking time to 45 minutes and check for doneness.
Take the pan out and top with a little bit of the cheese of your choice and a few sun-dried tomatoes, if using.
Put pan back under the broiler for about 3 minutes, until golden brown.
Turn oven on broil (high) and keep in for another 3–5 minutes.
For the recipe with the "bones" mentioned above (in grams):
Total Carbohydrates: 9.1
Net Carbohydrates: 9.1