Keto Italian Loaded Frittata. A super easy, healthy and complete meal. 4g carbs.
Frittata is a quick, versatile meal. Like its omelette cousin, it’s far from boring when you add flavorful fillings. Packed with protein and healthy fats, a loaded frittata makes a satisfying, nutritious dish that can change every time you make it.
My Keto Italian Loaded Frittata is inspired by a calzone: filled and folded into a crescent, just like an Italian pizza turnover. You can swap the fillings freely — leftover chicken, cooked fish, different cheeses, or seasonal vegetables all work. Follow the method below and you’ll get a great result regardless of the ingredients you choose.
How to Make Keto Italian Loaded Frittata
My favourite combination is prosciutto (thinly sliced cooked Italian ham), a melting cheese such as Provola piccante, and courgette (zucchini). Provola piccante adds flavour without overpowering the dish; any easily melting cheese will work. Young courgette is sweet and tender when sliced very thin—perfect raw—or you can cook it first if you prefer.
If you like raw courgette, slice a baby courgette very thinly (a mandolin on the thinnest setting is ideal). If you prefer it cooked, follow the Recipe Notes below for an Italian-style sauté that concentrates the flavour. Prepare the prosciutto and slice or grate the cheese so everything is ready when the frittata reaches the right stage.
Weigh and grate the Parmigiano Reggiano. Freshly grated is best; avoid pre-grated mixes that contain starches.
Crack 3 large eggs into a bowl or jug, add a pinch of salt per egg and a sprinkle of black or white pepper. Pour in the whipping cream and whisk briefly until combined – avoid over-whisking into foam. A stick whisk or small whisk works well here.
Melt butter in a large (11″/28cm) frying pan and use a silicone brush to coat the base and about 1/2 inch (1–2 cm) up the sides. Pour in the egg mixture, immediately reduce the heat to medium-low, and let it cook gently, undisturbed. When the top becomes opaque, you need to work quickly: add your fillings to one half of the frittata so you can fold the other half over them.
Fold the plain side over the fillings and press gently with a spatula. It only takes a minute or two for the cheese to melt and the filling to warm; you’ll see frothy moisture escape when it’s ready. Slide the frittata onto your serving plate and enjoy.
Enjoy!
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Keto Italian Loaded Frittata
Equipment
Ingredients
- 3 eggs – large
- ½ courgette baby or medium, raw or cooked (see Notes)
- 50 g prosciutto cotto – cooked Italian ham, about 2 slices
- 50 g Provola piccante – or any easy-melt cheese
- 10 g Parmigiano Reggiano – grated
- 50 g whipping cream
- 3 pinches fine salt
- 1 sprinkle black or white pepper
- 7 g butter
Instructions
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If you like raw courgette, slice ½ baby courgette very thinly and set aside. If you prefer it cooked, see the Notes below for the Italian-style method.
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Whisk 3 eggs with 50 g whipping cream, 3 pinches of fine salt and a sprinkle of pepper until just combined. Avoid whisking into foam so the frittata keeps a pleasant texture.
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Heat 7 g butter in an 11″/28cm frying pan over high heat. Use a silicone brush to coat the base and a short way up the sides.
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Pour the egg mixture into the pan, immediately lower the heat to medium-low, and cook gently and undisturbed for 10–12 minutes until the top becomes opaque.
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While the eggs cook, prepare fillings: slice Provola, lay out prosciutto, and have grated Parmigiano ready so you can assemble quickly.
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When the top is opaque and the edge lifts easily with a spatula, add the fillings over half of the frittata in this order: Provola, prosciutto, courgette (raw or cooked), and finish with Parmigiano.
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Fold the other half over the fillings and press down gently with the spatula. After 1–2 minutes the cheese will melt and the frittata is ready—slide it onto your serving plate and serve hot.
Notes
Cooking the courgette Italian-style:
– Choose a medium courgette (about 200 g before trimming). Cut lengthwise then slice across into small chunks.
– In a small pan, melt a knob of butter with a drizzle of extra virgin olive oil. Add the chopped courgette, ½ garlic clove minced, a generous pinch of salt, a dash of black pepper, Italian herb seasoning, and a small spoon of concentrated tomato paste. Add a splash of water, stir, and cook over medium-high heat until the courgette is soft and fairly dry, about 10–12 minutes (add a splash of water halfway if needed).
– Use half of the cooked courgette for one frittata; refrigerate leftovers for a few days.
Use kitchen scales for accurate measurements when possible.
Nutrition
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