Savory Keto Mushroom and Sausage Frittata: A Perfect Low-Carb Breakfast

When you’re on a keto diet, breakfast can often feel repetitive, but I have a game-changer for you: the Savory Keto Mushroom and Sausage Frittata. Packed with protein, healthy fats, and the earthy goodness of mushrooms, this dish is not only delicious but also incredibly easy to make. Whether you’re prepping for the week ahead or serving a quick and satisfying brunch, this recipe is sure to become one of your favorites. Let’s dive in!

Ingredients and Kitchen Essentials

Ingredients:

6 large eggs
½ cup heavy cream
½ pound ground breakfast sausage (or keto-friendly sausage)
1 cup of sliced mushrooms, such button or cremini mushrooms
½ cup shredded cheddar cheese
¼ cup grated Parmesan cheese
1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon onion powder
Salt and black pepper, to taste
Fresh parsley or chives, chopped (for garnish)

Tools Required:

Large oven-safe skillet (cast iron works best)
Mixing bowl and whisk
Spatula
Cutting board and knife

Step-by-Step Instructions

Step 1: Preheat and Prepare

Preheat your oven to 375°F (190°C).
Gather and prepare all your ingredients to streamline the cooking process.

Step 2: Cook the Sausage and Mushrooms

Heat the olive oil in your oven-safe skillet over medium heat.
Add the ground sausage and cook until browned, breaking it apart with a spatula. Remove the sausage and set aside.
In the same skillet, sauté the mushrooms until they release their moisture and turn golden brown. Remove from heat.

Step 3: Mix the Egg Base

In a mixing bowl, whisk together the eggs, heavy cream, garlic powder, onion powder, salt, and pepper.
Stir in the shredded cheddar and Parmesan cheeses.

Step 4: Combine and Cook

Return the cooked sausage and mushrooms to the skillet, spreading them out evenly.
Cover the sausage and mushrooms with the egg mixture. Tilt the skillet gently to distribute the eggs evenly.

Step 5: Bake the Frittata

Transfer the skillet to the preheated oven and bake for 15–20 minutes, or until the eggs are set and the top is lightly golden.
Before slicing, take it out of the oven and allow it to cool for five minutes.

Step 6: Serve and Enjoy

Garnish with fresh parsley or chives, slice into wedges, and serve warm.

Nutritional Breakdown (Per Serving)

Serving size: 1/6 of the frittata
Calories: 265
Fat: 21g
Protein: 14g
Net Carbs: 2g
Fiber: 0.5g

Why This Recipe is Perfect for Keto

This frittata is a keto-friendly powerhouse!

Low in carbs: With only 2g of net carbs per serving, it fits seamlessly into your daily macros.
Rich in healthy fats: The combination of eggs, cream, cheese, and sausage ensures you get enough fat to keep you in ketosis.
Nutrient-packed mushrooms: These add a dose of antioxidants and vitamins like B12 and selenium.

Preparation and Cooking Time

Preparation Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes

Tips for the Best Frittata

Use room-temperature eggs: This helps the frittata cook evenly.
Don’t overbake: Overcooking can result in a dry texture, so keep an eye on it!
Grease the skillet: Even with non-stick pans, a bit of olive oil prevents sticking.

Variations to Try

Vegetarian Option: Swap the sausage for sautéed spinach or bell peppers.
Dairy-Free Version: Use almond milk and dairy-free cheese alternatives.
Add Heat: Sprinkle in red pepper flakes or use spicy sausage for a kick.

Keto Notes

Balancing macros is crucial for keto success. This recipe provides a near-perfect balance of fats and protein, keeping carbs to a minimum. Pair with a small side of avocado or a fresh keto-friendly salad for a complete meal.

FAQs

1. Can I freeze this frittata?

Absolutely! Wrap individual portions tightly in plastic wrap or foil and store in the freezer for up to 3 months.

2. What’s the best way to reheat it?

Reheat in the oven at 350°F (175°C) for about 10 minutes or in the microwave for 1–2 minutes.

3. How long does it stay fresh in the fridge?

Stored in an airtight container, this frittata will stay fresh for 3–4 days in the refrigerator.

4. Can I use other types of cheese?

Yes! Try feta, gouda, or even cream cheese for a unique twist.

5. Is this recipe suitable for non-keto diets?

Definitely. It’s a versatile, nutritious dish anyone can enjoy, keto or not.

Conclusion

The Savory Keto Mushroom and Sausage Frittata is a simple yet flavorful way to keep your mornings exciting while sticking to your keto goals. Whether you're enjoying it fresh out of the oven or reheating for a quick meal, it’s sure to please. So, grab your skillet and get cooking—you’ll thank yourself later!