Keto Kale-Parmesan Frittata
This keto kale-parmesan frittata combines six eggs with fresh kale, ricotta and spring onions - all started in one pan on the stove and finished in the oven. The result: 53 g protein and only 4 g net carbs, ready in 28 minutes and ideal for meal prep.
Key facts at a glance
- Preparation time: approx. 28 minutes - 8 minutes on the stove, 20 minutes in the oven.
- Approx. 4 g net carbs and 44 g fat per serving.
- Ingredients: eggs, kale, ricotta, parmesan, spring onions, olive oil, garlic, nutmeg.
- Suitable as a vegetarian keto breakfast for meal prep - keeps for 3 days.
Ingredients
One serving equals half the frittata (recipe yields 2 servings) - intended as a complete keto breakfast.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| eggs (medium) | - | |||
| fresh kale (stems removed, chopped) | - | |||
| ricotta (whole milk) | - | |||
| parmesan (grated) | - | |||
| spring onion | sliced into rings | |||
| sliced into rings | ||||
| olive oil | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| garlic clove | - | |||
| nutmeg | pinch, freshly grated | |||
| pinch, freshly grated | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
Wilt the kale in olive oil with garlic, pour the egg-ricotta mixture on top and let it briefly set. Sprinkle parmesan on top and bake in the oven at 190 °C for 18-20 minutes until golden brown.
Why this frittata fits keto well
Six eggs form the protein base of this frittata: each egg (medium, 55 g) provides approx. 6.5 g protein and 5 g fat, totaling 39 g protein and 30 g fat from the egg base alone. Ricotta (50 g) adds approx. 5 g protein and 8 g fat. Parmesan (30 g) contributes another 11 g protein and 9 g fat. Kale (100 g, fresh without stems) has approx. 2-3 g net carbs and provides vitamin K, vitamin C and the minerals calcium and potassium. Spring onions (30 g) contribute less than 1 g carbs. The total serving comes to approx. 53 g protein, 44 g fat and 4 g net carbs at about 640 kcal - a complete keto breakfast with a vegetable-rich vitamin profile.
Source: USDA FoodData Central - Kale, raw , FDDB Nutrition Database
Kale in keto cooking
Kale (Brassica oleracea var. sabellica) has a low carbohydrate content at approx. 3 g net carbs per 100 g of fresh leaves without stems. It is rich in vitamin K (important for blood clotting and bone metabolism) and vitamin C. When wilted in oil, it shrinks to about one third of its volume - 100 g of fresh kale is enough for one frittata.
Ricotta in frittatas: creaminess and protein
Ricotta (whey cheese) contains approx. 11 g protein and 13 g fat per 100 g with only 3 g carbs. In frittatas it makes the egg mixture lighter and creamier than eggs used on their own. Unlike cream cheese, ricotta stays stable while baking and does not form watery puddles. Whole-milk ricotta is better for keto than low-fat ricotta - more fat, same carbs.
How do I serve and vary the kale frittata?
Let the frittata rest in the pan for 2 minutes straight out of the oven, then cut into pieces. It can be eaten hot, lukewarm or cold. From my own experience I recommend preparing the frittata in an oven-safe pan (cast iron or stainless steel without a plastic handle) - the transition from stove to oven works without transferring, and the dish stays warm longer.
Meal prep: keeps for 3 days
Cut the frittata into portions and store in the fridge for up to 3 days. Eat cold (for a lunchbox) or reheat for 45 seconds in the microwave. Freezing: wrap individual pieces in cling film and freeze for up to 1 month - thaw in the fridge overnight.
Variant without kale
Baby spinach (100 g, fresh) is the most direct substitute - same handling, slightly milder flavor and similar nutritional values. Frozen spinach (60 g, thawed and squeezed dry) works just as well. Sliced zucchini (200 g, briefly sauteed) for a more vegetable-rich variant. For more protein: add 60 g of diced chicken breast.
What tips help with the keto kale-parmesan frittata?
- Use an oven-safe pan handle - plastic handles will not survive 190 °C. Cast iron pans are ideal.
- Remove the stems from the kale - they do not soften enough and disturb the texture.
- Season the egg-ricotta mixture with a pinch of nutmeg - it gives the frittata a subtle depth.
- Only take the frittata out of the oven when the center no longer wobbles when shaken.
- Grate the parmesan fresh instead of using pre-grated - it melts more evenly and has more flavor.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 200 kcal | approx. 640 kcal | Complete breakfast; energy from protein (eggs, parmesan) and fat (egg yolk, ricotta, olive oil). |
| Complete breakfast; energy from protein (eggs, parmesan) and fat (egg yolk, ricotta, olive oil). | |||
| Fat | approx. 14 g | approx. 44 g | Monounsaturated fatty acids from olive oil; saturated fatty acids from egg yolk, ricotta and parmesan. |
| Monounsaturated fatty acids from olive oil; saturated fatty acids from egg yolk, ricotta and parmesan. | |||
| Net carbs | approx. 1.3 g | approx. 4 g | Very low; comes from kale and spring onions - well below the daily ketogenic limit. |
| Very low; comes from kale and spring onions - well below the daily ketogenic limit. | |||
| Sugar | approx. 0.5 g | approx. 1.5 g | Natural sugar from kale; no added sugar. |
| Natural sugar from kale; no added sugar. | |||
| Protein | approx. 16.5 g | approx. 53 g | Very high; 6 eggs, parmesan and ricotta together cover approx. 35 % of the daily protein needs of a 75 kg person. |
| Very high; 6 eggs, parmesan and ricotta together cover approx. 35 % of the daily protein needs of a 75 kg person. | |||
| Salt | approx. 0.4 g | approx. 1.3 g | Moderate; mainly from the parmesan - do not add extra salt before baking. |
| Moderate; mainly from the parmesan - do not add extra salt before baking. | |||
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
Is frittata suitable for keto?
Yes, frittata is one of the most keto-friendly breakfasts: eggs have 0 g carbs, and the vegetables can be chosen to be low in carbs. This variant with kale has only 4 g net carbs per serving - well below the daily limit.
What is the difference between a frittata and an omelette?
An omelette is only cooked on the stove and folded. A frittata is started on the stove and finished in the oven - this creates an evenly set, thicker structure that portions better and is more stable for meal prep.
Can I use frozen kale?
Yes: 60 g of frozen kale (thawed and well squeezed) replaces 100 g of fresh kale. Important: squeeze the kale really well, because excess water makes the frittata watery.
Does the frittata fit into keto weight loss?
Yes: with 640 kcal and 53 g protein it is filling and has a good protein-to-calorie ratio. To reduce calories: use 5 eggs instead of 6 and skip the ricotta - then approx. 520 kcal at 44 g protein.