I can’t live without eggs on the Keto diet. I have come to love them even more than I already did. One of the dishes I like to make with eggs is a good frittata. This Italian style omelette has stolen my heart because it’s so easy to make. You can also get really, really creative when it comes to frittatas. That’s why I decided to make a Keto diet proof frittata with tuna and spinach. I think this is the perfect combination, because you get a good portion of vegetables and tasty protein. It’s also a very easy recipe, so let’s dive into it!
This is what you are going to need for one frittata with eight slices:
– 200 grams of spinach.
– 1 can of tuna, about 100 grams or more.
– 1 shallot or 2 spring onions.
– 2 cloves of garlic.
– 6 eggs.
– Butter, about 30 grams.
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Start off with mincing the garlic and dicing the shallot. I prefer lighter onions in my frittatas, but you can also use a regular onion if you like. I do make sure I dice them quite small, so I don’t have chunks of onion in my mouth every time I take a bite. Drain the tuna from the can and let it sit for a while. Then grab your butter and slowly heat it up in the pan. Add your shallot and garlic to the warm butter. Glaze them until they look golden brown, then start adding in the spinach. Add a bit of spinach at the time, while you keep stirring the spinach to mix it with the garlic and shallot.
When the spinach has shrunk, but still has its firmness, add pepper and salt to taste. Then it’s time to add the tuna. Mix it with the spinach, but don’t cook the tuna too long. Don’t go over five minutes, because you don’t want the tuna to burn or dry out. Turn of the heat and start cracking the six eggs. You can mix them by hand or with a mixer, it’s up to you. When the eggs are completely mixed, you can add the spinach and tuna mixture. Make sure you do this when it’s cooled down a bit, because you don’t want to cook the egg yet.
Mix everything together and then poor the egg mixture into a baking ring. I used a pie ring, so I could make the frittata look a bit bigger, like a pizza. You can also use a smaller ring, which will make the frittata higher, so the slices are thicker. It’s up to you, pick a size you like. Then it’s time to pop it into the oven. I baked my frittata for about 35 minutes on 200 degrees Celsius. I suggest you start with 20 minutes and see how far your frittata is, before you leave it in the oven for too long. The crust needs to be golden brown when you take it out. There should be no raw egg left!
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I’ve made frittatas before and sometimes they’re done much faster. I guess it depends on your oven and the settings. But after 35 minutes my frittata with tuna and spinach was ready to go! As you can see, I ate three slices per serving. It’s made of mostly eggs, so although it contains a lot of protein, I needed a bit more to fill me up. But that’s what I love about the Keto diet, you get to eat more, haha! I sprinkled on some Italian cheese, you have to stick with the theme right!? And then it was time to dig in!
Before I let you go, we have to talk about the macros for this Keto diet proof frittata with tuna and spinach. One serving, or one slice contains 126 calories. It also contains 8,3 grams of fat and 1,9 grams of carbs. And you get 10,7 grams of protein in one slice, now that’s Keto proof! I hope you like this frittata recipe, which you can alter if you like. Play around with spices, ingredients and amounts. Or just use my recipe as it is and make it whenever you like. It’s the perfect dish to take with you to work by the way. You can easily heat up a few slices in the microwave, just add cheese!
Let me know what you think of this Keto proof recipe,
Kaya-Quintana
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