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KETO LOW-CARB TURKEY FRITTATA (HEART HEALTHY)

Name: KETO LOW-CARB TURKEY FRITTATA (HEART HEALTHY)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Cuisine: BREAKFAST
Ingredients: 12 eggs, whisked and blended; ½ 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; ½ cup diced onion; ½ 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)

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You’ll adore this Keto Turkey Frittata! On my Keto Low-Carb journey, I tied the knot with my husband, Shawn, on October 5, 2019. Despite Thanksgiving being around the corner, we opted for a Thanksgiving-themed dinner for our guests. Roast turkey, expertly prepared by Shawn’s best friend Chef John Wilson, stole the show. Knowing our guests’ love for fall comfort food, we served a full-course turkey dinner.

In this blog, I aim to highlight fall ingredients like turkey, sweet potato (optional), peas (noncompliant), onions, sage, and thyme. Eggs, often overlooked yet prized for their inexpensive protein content, are a key ingredient. Remember the ’90s fat-free craze? Egg whites were favored, but now we appreciate the importance of the yolk.

That’s why I whipped up 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.

WHAT IS THE NUTRITIONAL VALUE OF KETO TURKEY FRITTATA?

Let’s talk the nutritional value of this Keto 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 TURKEY FRITTATA?

I love making this Keto 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:

Red pepper, onion, bacon
Tomato and asparagus
Spinach and artichoke
Broccoli and green onion
Cremini mushroom and arugula
Cherry tomato, zucchini, and basil
Sweet potato and chorizo
Sweet potato and ground turkey or chicken

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

Similar to an omelet, a frittata is an Italian dish. It’s made with eggs and a variety of ingredients like veggies, meats, cheeses, and herbs. First, cook the ingredients in a frying pan on the stove, then add eggs and cook until set. Finish it off in the oven or by flipping in the pan. Frittatas can be served hot or cold, often sliced into wedges. They’re versatile, ideal for breakfast, brunch, or lunch, and can be tailored to your taste preferences.

WHAT IS THE TASTE PROFILE OF KETO TURKEY FRITTATA?

This Keto 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 IS THE NUTRITIONAL VALUE OF TURKEY?

Turkey is a lean protein source that offers numerous nutritional benefits. It is rich in high-quality protein, essential for muscle maintenance and repair. Additionally, turkey is a good source of important nutrients such as B vitamins, including niacin and B6, supporting energy metabolism and overall vitality. The meat also contains selenium, which plays a crucial role in antioxidant defense systems, protecting cells from damage. With its low fat content, particularly in lean cuts, turkey is a nutritious option for those looking to maintain a healthy diet and promote muscle health.

WHAT NON ALC WINE HARMONIZES WITH KETO TURKEY FRITTATA?

What wine works with Keto Turkey Frittata? The predominant taste sensations being salty and sweet, choose a white or rosé non alcoholic 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 non-alc wine containing 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 non alcoholic 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 monk fruit sweetener to your glass. Choose whites like de-alcoholized 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 non alcoholic wine’s sweetness will harmonize with the subtle sweetness of this egg dish.

WINE TIPS:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress

WHAT OTHER KETO HEALTHY HEART RECIPES CAN YOU ENJOY?

KETO LOW-CARB PALEO BUDDHA TURKEY BURGERS

Turkey Burgers (Heart Healthy)

Bakes Feta (Heart Healthy)

Protein Waffles (Heart Healthy)

Maple Lemon Salmon (Heart Healthy)

Zoodle Caprese Salad

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Oven
12-inch non-stick or cast-iron skillet
Medium mixing bowl
Whisk
Measuring spoons
Measuring cups
Knife
Cooling rack

HOW DO YOU PREPARE KETO 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, peas (if you’re going dirty), 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.

Melted Mozzarella on Keto Turkey Fritatta

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!