About the recipe

I named this dish eggs frittata for a lack of better wording, but it is somewhat of a mix between an omelette, frittata and a quiche. What is more important, is that it is delicious, low in fat, high in protein and nutrients, it is flourless and does not contain gluten.

The “secret” ingredient in this recipe, that might not even be all that secretive after all, is the yogurt – it changes the dish from being a regular eggs dish, to something interesting, with a twist in flavours.

I use organic goat yogurt. Goat because it has low lactose levels – so it is easier on our gut. Organic – because this assures that no hormones or antibiotics was used, which unfortunately happens in the non-organic industry.

Ingredients

Similar to most of the dishes I make, I love to put lots of vegetables. This time I chose white onion and mushrooms which are a classic combo with egg. I also added broccoli, spinach, green onion, parsley and rosemary which adds a great touch of flavour. You can off course replace with other vegetables you like or have at hand.

I didn’t use additional spices, other than salt, because the yogurt and vegetables already give gentle flavours to the dish.

The basic version of this eggs frittata dish is low-fat. But if you like, you can add some grated cheese on top, Parmesan, Mozzarella and goat cheese would be a great addition. it’s really not a must though, the recipe is great without it too! You can also try my keto, vegan sunflower spread, which goes great next to this frittata! Enjoy!

How to make

I soften onion rings in a pan with some olive oil on low to medium heat. I then add the broccoli for about two more minutes of cooking. Now, the mushrooms, green onion and spinach go in. I lower the heat, close the lid and let the vegetables cook for about five more minutes.

In the meantime, I whisk the eggs with the yogurt, salt and rosemary leafs. Once blended well, I add the pour the blend inside the pan with the cooked vegetables. I sprinkle the parsley, and some cheese, if you like, and close the lid again. I let the frittata cook for 10 minutes.

Then, I open the lid and place it in a pre-heated oven to 180 degrees, or 360 Fahrenheit. I let it bake for about 25 more minutes, time may vary a bit depending on your oven strength. The frittata is ready to serve when it is slightly golden from the top.

Eggs frittata with vegetables and yogurt, low carb

This recipe is easy to make, low in fat, low in carbs, full of protein and nutrients.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 3 servings

Ingredients
  

  • 5 Large eggs
  • 200 ml yogurt organic goat yogurt is recommended
  • 1 large white onion
  • cup champignon mushrooms
  • 1 cup broccoli
  • a handful of spinach leafs
  • a handful of parsley
  • 2-3 green onion leafs
  • 1-2 fresh rosemary stem, with the leafs
  • 2 tbsp olive oil extra virgin
  • Optional: cheese for topping grated Parmesan, Mozzarella or goat cheese will blend well.

Instructions
 

  • Chose a large size pot or pan, that is allowed for oven use and has a lid.
  • Pre-hea the oven to 180 degress (360 Fahrenheit).
  • Cut the white onion to thin rings; separate the broccoli to thin flowers pieces; cut the mushrooms roughly to squares or eights if they are big; cut the green onion and parsley small; seperate the rosemary leafs from the stem.
  • Heat 1 tablespoon of olive oil in the pan (or pot) that we choose on low to medium heat. Add the onion rings and let them soften for a few minutes. Mix once in a while so that they won't burn. Add the broccoli to the pan and let it cook with the onions for 2 more minutes.
  • Add an additional tablespoon of olive oil to the pan. Add the mushrooms, spinach and green onion. Lower the heat to low (it it is not on low heat yet), cover with a lid and let the vegtables cook for about 5 more minutes, or until they are softened (you can taste them – if the broccoli and onions are soft, probably the rest of the vegtables are soft too).
  • In the meantime, break the eggs into a bowl, add the yogurt, rosemary leafs and salt and whisk well.
  • Once blended well, open the vegetables pan and pour the eggs and yogurt blend inside. Mix well with a wooden spoon.
  • Sprinkle the parsley on top, and the cheese if you decided to add cheese, and cover the pan with the lid. Cook on low to medium heat for 10 minutes.
  • Carefully, remove the lid and place the frittata pan inside the oven. Let it bake for additional 25 minutes. Time may vary a bit depending on your oven strength. When the frittata is golden from the top it is ready to be served. Enjoy!