Keto Artichoke Frittata with Goat Cheese and Bacon
This frittata combines Mediterranean artichoke hearts with fresh goat cheese, air-dried bacon and spinach into a breakfast that comes together in 25 minutes. The trick: set the bottom of the frittata on the stovetop first, then finish it under the broiler for 5 minutes — that way it turns golden brown without flipping.
At a glance
- Total time: approx. 25 minutes — 7 minutes prep, 18 minutes cooking.
- Approx. 3g net carbs and 50g fat per serving.
- Ingredients: eggs, Black Forest bacon, fresh goat cheese, artichoke hearts, spinach, butter.
- Frittata with the broiler method: set the base on the stovetop, then brown the top under the broiler until golden.
Ingredients
One serving is the entire frittata from a 22cm pan — a complete keto breakfast.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Eggs (size M) | - | |||
| Black Forest bacon (in strips) | - | |||
| Fresh goat cheese (chèvre) | - | |||
| Artichoke hearts (jarred, drained) | - | |||
| Baby spinach | - | |||
| Butter | - | |||
| Thyme (fresh or dried) | 1 tsp | |||
| 1 tsp | ||||
| Salt | to taste | |||
| to taste | ||||
| Pepper | to taste | |||
| to taste | ||||
Preparation
Sear the bacon in an oven-safe skillet, briefly wilt the spinach and add the artichokes. Whisk the eggs with the goat cheese and pour over the filling. Set the base on the stovetop for 5 minutes, then finish under the broiler for 5 minutes until golden brown.
Why artichoke frittata fits keto well
Five eggs (250g) deliver approx. 30g protein and 25g fat — a complete protein with all essential amino acids. Black Forest bacon (60g, air-dried) adds approx. 15g protein and approx. 6g fat — air-dried bacon is leaner than belly bacon. Fresh goat cheese (50g) contributes approx. 6g protein, 11g fat and a creamy texture at less than 1g carbs. Jarred artichoke hearts (100g, drained) bring approx. 2g protein and 2g net carbs. Baby spinach (50g) has less than 0.5g net carbs. Butter (10g) for the pan adds another 8g fat. In total: approx. 54g protein, 50g fat, 3g net carbs, approx. 680 kcal.
Source: USDA FoodData Central – Artichoke hearts, canned , FDDB Nutrition Database – Fresh goat cheese
Frittata vs. omelette: the difference for keto breakfast
An omelette is folded, contains fewer ingredients and is ready in under 10 minutes. A frittata is an open egg dish that finishes in the oven or under the broiler — it holds more ingredients and is served like a pie. Frittata works better for meal prep since it also tastes good cold.
Jarred artichoke hearts for keto
Cleaning fresh artichokes is a chore. Marinated artichoke hearts from a jar (in oil or water) are convenient for keto: drained, they contain approx. 2g net carbs per 100g. Versions packed in oil also add some olive oil fat. Check the marinade for added sugar before using — choose plain artichokes packed in water or olive oil.
How do I serve and vary the artichoke frittata?
Take the frittata out of the oven and let it rest in the pan for 2 minutes — it releases more easily that way. Cut into wedges like a pie. From experience: a squeeze of lemon juice and a little extra fresh goat cheese added right at serving make the frittata feel fresher.
Meal prep: cook the frittata ahead for 2–3 days
A doubled recipe in a 26cm pan yields 2–3 servings. It keeps for 3 days in the fridge, eaten cold or gently reheated (microwave 60 seconds or skillet on low heat). Ideal for weekend batch cooking.
Vegetarian variation
Replace the bacon with 100g cherry tomatoes (lightly hollowed, halved) and 50g Kalamata olives. That brings Mediterranean flavor without meat. Protein then drops to approx. 38g — for more protein, use 6 eggs instead of 5 or add 80g goat cheese.
Which tips help with the keto artichoke frittata?
- Use only oven-safe pans — pans with plastic handles don't go under the broiler.
- Drain the artichoke hearts well and pat them dry before use — excess marinade makes the frittata watery.
- The frittata is done when the center no longer wobbles under light pressure — too long under the broiler dries it out.
- Preheat the broiler for at least 5 minutes — a cold broiler won't brown the frittata evenly.
- For 2 servings: double all quantities and use a 26cm pan.
Nutrition values
| Nutrient | Per 100g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 170 kcal | approx. 680 kcal | Satisfying breakfast; energy from fat (eggs, cheese, bacon) and protein. |
| Satisfying breakfast; energy from fat (eggs, cheese, bacon) and protein. | |||
| Fat | approx. 12.5g | approx. 50g | Saturated fats from eggs, bacon and goat cheese — a typical keto breakfast profile. |
| Saturated fats from eggs, bacon and goat cheese — a typical keto breakfast profile. | |||
| Net carbs | approx. 0.75g | approx. 3g | Very low; artichokes and spinach supply fiber with minimal sugar. |
| Very low; artichokes and spinach supply fiber with minimal sugar. | |||
| Sugar | approx. 0.4g | approx. 1.5g | Natural sugar from vegetables; no added sugar. |
| Natural sugar from vegetables; no added sugar. | |||
| Protein | approx. 13.5g | approx. 54g | Very high; three protein sources: eggs, bacon and goat cheese. |
| Very high; three protein sources: eggs, bacon and goat cheese. | |||
| Salt | approx. 0.5g | approx. 2g | Moderate; bacon and goat cheese are naturally salty. |
| Moderate; bacon and goat cheese are naturally salty. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
What's the difference between frittata and quiche in a keto context?
A frittata has no crust — it's just eggs, filling and cheese. A quiche has a classic shortcrust base made with flour (lots of carbs) or, in the keto version, an almond or sesame flour crust. The frittata is the more original, simpler option and naturally keto.
Can I make the frittata without a broiler?
Yes: cover the skillet with a tight-fitting lid on the stovetop over the lowest heat and cook for 8–10 minutes until the top sets. The surface won't turn golden brown, but the frittata cooks through just as well. Alternative: put the whole pan into an oven preheated to 180°C for 10 minutes.
Which artichoke products are keto-friendly?
Artichoke hearts in water or olive oil (without added sugar) are keto-friendly. Check the ingredient list: some marinades contain sugar or honey. Artichoke antipasti from the deli counter are often in olive oil — drain well and use.
Is fresh goat cheese suitable for keto?
Yes, fresh goat cheese (chèvre) has less than 1g carbs per 100g. It contains medium-chain fatty acids (MCTs), which the body metabolizes quickly — similar to coconut oil. Its slightly tangy flavor pairs well with Mediterranean ingredients like artichokes and rosemary.