Keto 'Nduja Zucchini Skillet with Egg
'Nduja is a very spicy Calabrian spreadable sausage made from pork, plenty of fat and 'nduja chili. As it heats up, it melts almost completely and releases its intensely red, savory oil into the skillet. Add zucchini and eggs, and you have one of the simplest, most flavorful keto-friendly quick meals. Just 4 g net carbs per serving with 33 g fat and 22 g protein. On the table in 15 minutes.
Key points at a glance
- Prep time: approx. 15 minutes - the fastest Italian-inspired keto dish.
- Only approx. 4 g net carbs and 33 g fat per serving.
- Ingredients: 'nduja sausage, zucchini, eggs, garlic, olive oil.
- Great for anyone who loves intense, spicy flavors without a long cook time.
Ingredients
One serving is intended as a complete meal. Served with pecorino and basil it is especially flavorful.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| 'Nduja | Calabrian spreadable sausage | |||
| Calabrian spreadable sausage | ||||
| Zucchini | diced or in half-moons | |||
| diced or in half-moons | ||||
| Eggs | - | |||
| Garlic cloves | sliced | |||
| sliced | ||||
| Olive oil | approx. 1 tbsp; in case the 'nduja does not release enough oil | |||
| approx. 1 tbsp; in case the 'nduja does not release enough oil | ||||
| Pecorino Romano | grated, optional | |||
| grated, optional | ||||
| Fresh basil | for garnish | |||
| for garnish | ||||
| Black pepper | to taste | |||
| to taste | ||||
Preparation
-
Render the 'nduja
approx. 3 minutes60 g 'Nduja Calabrian spreadable sausage 2 clove Garlic cloves sliced Render the 'nduja (60 g, in small pieces) in the skillet over medium heat for 2 minutes until it melts. Add the garlic (2 cloves, sliced) and sauté for 1 minute.
-
Pan-fry the zucchini
approx. 5 minutes200 g Zucchini diced or in half-moons Add the zucchini (200 g) to the 'nduja oil. Pan-fry over medium heat for 4-5 minutes until lightly browned.
-
Cook the eggs and serve
approx. 5 minutes4 piece Eggs 30 g Pecorino Romano grated, optional as needed Fresh basil for garnish 0.3 tsp Black pepper to taste Crack the eggs (4) directly into the skillet. Cook for 3-5 minutes depending on the desired doneness. Season with pepper. Garnish with pecorino (30 g) and basil.
You did it! Enjoy every delicious bite.
Which tips help with the keto 'nduja skillet?
- Do not use too high a heat when rendering the 'nduja - it should melt, not burn.
- The red 'nduja oil is very spicy - wear gloves when loading the skillet.
- Do not cut the zucchini too small - they should still have bite after cooking.
- Pecorino Romano works better than Parmesan - it is saltier and more savory.
- Add fresh basil only after plating - heat destroys its aroma quickly.
Why 'nduja is ideal for keto
'Nduja is an extremely fatty spreadable sausage: per 100 g it contains around 35-45 g fat and almost no carbs (under 1 g). The high fat content comes from pork and pork fat, the heat from Calabrian chili. In the skillet it melts and releases an intensely seasoned oil that flavors everything else - no separate sauce needed. Zucchini provides around 2 g net carbs per 100 g; eggs have no carbs. Per serving you get 33 g fat, 22 g protein and 4 g net carbs.
Source: FDDB Nutrition Database - Nduja
'Nduja: what it is and where to find it
'Nduja (pronounced en-doo-ya) comes from Calabria in southern Italy and is a very spicy, spreadable sausage made from pork, fat, salt and a lot of peperoncino chili. Available at well-stocked delis, Italian specialty shops or online retailers. A substitute: chorizo crumbles with extra chili flakes.
How spicy is 'nduja?
The heat varies by quality and producer, from intensely spicy to very spicy. If you are using 'nduja for the first time, start small (30 g) and taste as you go. The spiced oil it releases is also spicy and spreads the heat throughout the whole skillet.
How do I serve and vary the 'nduja skillet?
From my own experience, I recommend leaving the egg with a runny yolk - it combines with the spicy 'nduja oil to form a natural sauce. Fresh basil and a little pecorino over the finished skillet give the dish a Mediterranean character.
Eat fresh, but prep the base
The 'nduja-zucchini base (without eggs) keeps for 2-3 days in the fridge and reheats quickly. Always add the eggs fresh. The dish also works as a breakfast.
Egg-free variation
Instead of egg, diced mozzarella also works - it melts in the warmth of the skillet. Or halved cherry tomatoes (just a few, to keep it keto-friendly) for extra freshness.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto rating |
|---|---|---|---|
| Calories | approx. 215 kcal | approx. 380 kcal | Rich meal; energy comes almost entirely from fat. |
| Rich meal; energy comes almost entirely from fat. | |||
| Fat | approx. 18.6 g | approx. 33 g | Excellent for keto; 'nduja is extremely high in fat and adds flavor at the same time. |
| Excellent for keto; 'nduja is extremely high in fat and adds flavor at the same time. | |||
| Net carbs | approx. 2.3 g | approx. 4 g | Very low; almost entirely from the zucchini. |
| Very low; almost entirely from the zucchini. | |||
| Sugar | approx. 1 g | approx. 1.8 g | Low; natural sugar from zucchini and basil. |
| Low; natural sugar from zucchini and basil. | |||
| Protein | approx. 12.4 g | approx. 22 g | Good; combined from eggs and 'nduja meat. |
| Good; combined from eggs and 'nduja meat. | |||
| Salt | approx. 1.1 g | approx. 1.9 g | 'Nduja is salty - no extra salt needed during cooking. |
| 'Nduja is salty - no extra salt needed during cooking. | |||
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 is 'nduja and where do I buy it?
A very spicy Calabrian spreadable sausage made from pork, fat and peperoncino chili. Available at Italian delis, well-stocked supermarkets (sometimes in the refrigerated case with specialty sausages) or online. As a simpler substitute: chorizo with extra chili flakes.
Is 'nduja keto-friendly?
Very much so. No carbs, extremely high fat content, plenty of flavor. Check the ingredient list: pure 'nduja contains only pork, fat, salt and chili - no starches or sugar.
How spicy is the dish?
Intensely spicy, depending on the quality of the 'nduja. For a milder version: use a smaller amount of 'nduja (30 g instead of 60 g) and add some olive oil to stretch it. For more heat: extra chili flakes.
Can I use this recipe as a keto breakfast?
Yes. The combination of 'nduja and eggs is a natural breakfast - similar to a spicy, savory scrambled egg. Without zucchini (or with just a small amount) it is ready in 10 minutes.