KETO LOW-CARB TURKEY FRITTATA (HEART HEALTHY)
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You’re going to love this Keto Low-Carb Turkey Frittata! I was on my Keto Low-Carb path, when I married my husband, Shawn, on October 5, 2019. Even though Thanksgiving was yet to come, my soon-to-be husband and I decided to have a Thanksgiving theme dinner for our guests. We served roast turkey with all the trimmings, prepared by Shawn’s best friend Chef John Wilson. John did an exemplary job. We also knew that our guests would enjoy the comfort food experience of a full-course turkey dinner in the fall.
In this blog, I wanted to write about fall ingredients like turkey, sweet potato (optional), peas (noncompliant), onions, sage, and thyme. I also wanted to cook with eggs. I think eggs are such an underestimated yet prized source of inexpensive protein. I remember in the ’90s and the fat-free craze. Egg whites were accessible for all sorts of dishes, including frittatas. But now we know that the yolk is just as important as the egg white.
I decided to prepare this Turkey Frittata!
WHAT ARE THE HEALTH BENEFITS OF PASTURE RAISED EGGS?
Pasture-raised eggs are widely considered to be a healthier and more nutritious option compared to conventional eggs. Chickens that are allowed to roam freely in pastures and consume a natural diet produce eggs that are richer in vitamins, minerals, and healthy fats. Here are some of the health benefits of pasture-raised eggs:
- Increased omega-3 fatty acids: Pasture-raised hens consume a diet rich in omega-3 fatty acids, which are essential for good health. As a result, pasture-raised eggs have higher levels of these healthy fats compared to conventionally raised eggs.
- Rich in vitamins and minerals: Eggs from pasture-raised chickens are loaded with essential vitamins and minerals such as Vitamin A, Vitamin E, Vitamin D, and Vitamin B12. They are also a good source of iron, phosphorus, and selenium.
- Lower in cholesterol: Contrary to popular belief, eggs are not bad for your cholesterol levels. In fact, several studies have shown that pasture-raised eggs are lower in cholesterol than conventionally raised eggs.
- Better taste: Pasture-raised eggs have a richer and creamier taste due to the hens’ natural diet and lifestyle. They also have brighter, more vibrant yolks.
Overall, if you are looking for a healthier and more nutritious option, pasture-raised eggs are a great choice. They are not only better for your health but also more sustainable and humane.
WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB TURKEY FRITTATA?
Let’s talk the nutritional value of this Keto Low-Carb Turkey Frittata. Egg yolks contain most of the good stuff in the egg! The yolk contains many excellent vitamins that help prevent heart disease and make you feel good. Eggs contain vitamins A, D, E, and K, and omega-3 fats. Yolks are also rich in folate, vitamin B12, and loaded with tryptophan, tyrosine, and amino acids. The yolk also possesses lutein and zeaxanthin that support eye and brain health
HOW DO YOU MAKE KETO LOW-CARB TURKEY FRITTATA?
I love making this Keto Low-Carb Turkey Frittata! It’s a fancy Italian omelet served like a pizza rather than being folded over. In frittata, you can add all sorts of healthy and seasonal vegetables. The perfect frittata is creamy, custard-like, and full of veggies with protein and plant-based cheese.
Make the frittata in a heatproof dish or pan that you are comfortable in serving right at the table. Slice the frittata right from the dish or pan. This egg dish can be served for breakfast, brunch, lunch, dinner, and every season of the year. Choose seasonal vegetables.
Be sure to whisk the eggs with the whites in a blender in advance. Or use the stovetop to make your frittata. I like to use a combination of both. If baking set the pan in the middle of the oven and never use the broiler! The broiler will overcook the top of the eggs before the middle is firm. Depending on how many people you are serving, figure the number of eggs you’ll require.
WHAT OTHER INGREDIENT COMBINATIONS ARE TASTY?
Ingredient combinations include:
- Tomato, asparagus
Spinach, artichoke
Broccoli and green onion
Cremini mushrooms and arugula
Cherry tomatoes, zucchini, and basil
Sweet potato with chorizo sausage (sweet and spicy)
Sweet potato with ground turkey
To make the eggs creamy in texture, use almond milk, coconut milk, or yogurt.
Be sure to sauté the vegetables before adding the egg mixture. A small frittata can be made with six eggs and a half-cup of each of the vegetables. Medium-sized frittata uses eight eggs and a cup of each of the vegetables. A large frittata made with one dozen eggs can accommodate up to three cups cooked vegetables.
Don’t be shy about adding vegan cheese!
WHAT IS A FRITTATA?
A frittata is an Italian dish that is similar to an omelet. It is an egg-based dish made with various ingredients such as vegetables, meats, cheeses, and herbs. The ingredients are first cooked on the stove in a frying pan, and then eggs are added to the mixture and cooked until set. The frittata is then finished off in the oven under a broiler or by flipping it over in the pan to cook the other side. Frittatas can be served hot or cold and are often cut into wedges for easy serving. They make a great breakfast, brunch, or lunch dish and can be customized to include whatever ingredients you have on hand.
WHAT IS THE TASTE PROFILE OF KETO LOW-CARB TURKEY FRITTATA?
This Keto Low-Carb Turkey Frittata has a wonderful Thanksgiving taste, with the sweet potato and turkey combination seasoned with fresh thyme and sage. The predominant taste sensations are saltiness from the vegan Parmesan and sweetness from the sweet potato. The sweet potato sweetness is tempered, however, due to all the other flavors.
WHAT WINE HARMONIZES WITH KETO LOW-CARB TURKEY FRITTATA?
What wine works with Keto Low-Carb Turkey Frittata? The predominant taste sensations being salty and sweet, choose a white or rosé wine with just a hint of sweetness and good acidity. But in following a Keto diet or in living a low-carb lifestyle, we don’t want to use up carbs on a glass of wine containing carbs. Why add the carbs when you can find wines with zero carbs! So, you have a couple of options:
- Drink whatever wine you like (as long as it’s bone dry) and don’t worry about pairing the wine to dish. Enjoy your wine the way you like it.
- If you like to create harmony between the wine and the food, you’ll need some sweetness in the wine to match the subtle sweetness from the sweet potato. Add a pinch of stevia or monk fruit to your glass of white wine. Choose whites like Riesling or Gewurztraminer or a pink rose. These varieties taste great when bone dry or sweet. So they will take well to the added sweetener. The wine’s sweetness will harmonize with the subtle sweetness of this egg dish.
*Wine Tips: To maintain your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring. Include your wine carb macros as part of your meal. Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat. Alcohol consumption also stimulates the appetite. So, drink low-sugar, low-carb, and low alcohol wines in moderation.
WHAT OTHER KETO LOW-CARB HEALTHY HEART RECIPES CAN YOU ENJOY?
Keto Low-Carb Turkey Burgers (Heart Healthy)
Keto Low-Carb Bakes Feta (Heart Healthy)
Keto Low-Carb Protein Waffles (Heart Healthy)
Keto Low-Carb Maple Lemon Salmon (Heart Healthy)
Keto Low-Carb Zoodle Caprese Salad
WHAT IS SHARI MAC’S PRODUCT RECOMMENDATION FOR YOUR KETO LOW-CARB DIET?
I cannot tell you how awesome this product is! I use my Instant Pot all the time. Beats a crock pot any day. This particular one has 11 different settings to air fry, roast, bake, dehydrate, pressure cook, slow cook, rice cooker, yogurt maker, steamer, sauté pan, yogurt maker, sterilizer and food warmer. Can you believe you can use this as an air fryer! OMG! Cook fast or slow. I love making pulled pork in my Instant Pot. It’s so juicy and tender and falls apart at your finger tips. I stand behind this product 100%. Check it out.
HOW DO YOU PREPARE KETO LOW-CARB TURKEY FRITTATA?
Let’s prepare the Keto Low-Carb Turkey Frittata. Preheat the oven to 425 degrees Fahrenheit for the traditional stovetop method, or 350 degrees for the baked method. Crack the eggs into a medium mixing bowl. Add coconut milk. Whisk just until the egg yolks and whites are blended. Whisk in half the cheese. Set aside.
In a 12-inch nonstick or cast-iron skillet, warm the olive oil over medium heat until shimmering. Add garlic and sauté until aromatic. Add sweet potato and onion. Sauté for 10 minutes until sweet potato begins to soften. Add turkey. Add peas.
Add fresh herbs. Sauté until turkey is browned and cooked. Pour in the egg mixture. Set in the oven. Bake for 20 to 25 minutes (keep an eye on it), until the eggs are puffed and appear cooked and the center of the frittata jiggles. Sprinkle with the other half of the Parma. Sprinkle with vegan mozzarella. Bake another 3 minutes until mozzarella melts. Remove the pan from the oven and place it on a cooling rack to cool. Slice with a sharp knife. Serve hot or at room temperature with a salad or even stuffing!
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KETO LOW-CARB TURKEY FRITTATA
- Total Time: 40
- Yield: 6 1x
- Diet: Gluten Free
Description
Keto Low-Carb Turkey Frittata is an egg dish you can make all year round. Easy and ideal for breakfast, lunch, brunch, or dinner. The recipe uses turkey, eggs, coconut milk, parmesan, onion, and garlic, and ground turkey. If you are wanting a delicious frittata recipe paired with wine, check out this recipe!
Ingredients
12 eggs, whisked and blended
1/2 cup coconut milk (fat free dairy milk for Keto Heart Healthy)
1 cup freshly grated Parmesan
2 teaspoons olive oil
3 cloves garlic, minced
1 cup cubed squash
1/2 cup diced onion
1/2 pound ground turkey
1 cup frozen baby peas (optional)
1 tablespoon finely chopped fresh thyme
1 tablespoon finely chopped fresh sage
1 cup shredded partly skimmed mozzarella (Heart Healthy)
Instructions
- Preheat the oven to 425 degrees Fahrenheit for the traditional stovetop method, or 350 degrees for the baked method. Crack the eggs into a medium mixing bowl. Add coconut milk.
- Whisk just until the egg yolks and whites are blended. Whisk in half the cheese. Set aside.
- In a 12-inch non-stick or cast-iron skillet, warm the olive oil over medium heat until shimmering. Add garlic and sauté until aromatic. Add sweet potato and onion. Sauté for 10 minutes until sweet potato begins to soften. Add turkey. Add peas (if you’re going dirty). Add fresh herbs. Sauté until turkey is browned and cooked. Pour in the egg mixture. Set in the oven. Bake for 20 to 25 minutes (keep an eye on it), until the eggs are puffed and appear cooked and the center of the frittata jiggles. Sprinkle with the other half of the Parmesan.
- Sprinkle with mozzarella. Bake another 3 minutes until mozzarella melts. Remove the pan from the oven and place it on a cooling rack to cool. Slice with a sharp knife. Serve hot or at room temperature with a salad or even stuffing!
Notes
- The recipe is based on the keto version and is approximate only. One serving has 7.2 grams of net carbs.
- (Note: The nutritional information provided is a courtesy and is approximate only. We cannot guarantee the nutritional accuracy of any recipe on this site. We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
- Prep Time: 15
- Cook Time: 25
- Category: KETO LOW-CARB
- Method: BAKING
- Cuisine: BREAKFAST, LUNCH, BRUNCH, DINNER
Nutrition
- Serving Size: 1
- Calories: 424
- Sugar: 3.6
- Sodium: 544
- Fat: 28.3
- Saturated Fat: 13.8
- Carbohydrates: 9.6
- Fiber: 2.4
- Protein: 36.9
- Cholesterol: 395
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