Keto Muffuletta Frittata: A Flavorful and Low-Carb Meal
If you’re a fan of bold, savory flavors and want to stick to your keto diet, I’ve got just the recipe for you—Keto Muffuletta Frittata! This dish combines the deliciousness of a classic Muffuletta sandwich with the simplicity and ease of a frittata. It’s packed with healthy fats, protein, and all the tasty ingredients you love, without the carbs. Plus, it’s so easy to make, you’ll be enjoying it for breakfast, lunch, or dinner in no time!
I first made this recipe when I was craving the rich, zesty flavors of a Muffuletta sandwich, but I wanted a more keto-friendly option. The result was this amazing frittata that hits all the right notes—salty olives, savory meats, tangy cheese, and a hint of Italian seasoning. Let me walk you through the ingredients, steps, and everything you need to make this mouthwatering meal.
What is a Muffuletta?
For those of you who might not be familiar, a Muffuletta is a traditional Italian-American sandwich that originated in New Orleans. It’s typically made with a round, sesame-crusted bread filled with layers of Italian deli meats, cheese, and a marinated olive salad. While the sandwich is delicious, it doesn’t exactly fit into a low-carb or keto lifestyle due to the bread. That’s where this Keto Muffuletta Frittata comes in—taking all those amazing flavors and turning them into a simple, bread-free, low-carb dish!
Why You'll Love This Keto Muffuletta Frittata
- Packed with Flavor: The olives, Italian meats, and cheeses come together for a zesty and savory bite in every slice.
- Keto-Friendly: No bread, no carbs—just deliciously healthy fats and proteins.
- Simple and Quick: This frittata comes together in just about 30 minutes, making it perfect for busy mornings or quick weeknight dinners.
- Meal Prep Friendly: Make it ahead of time and store it in the fridge for up to 3-4 days for an easy grab-and-go meal.
Ingredients for Keto Muffuletta Frittata
Here’s what you’ll need to make this tasty frittata:
- 10 large eggs
- ½ cup heavy cream
- 1 cup sliced salami, chopped
- 1 cup sliced pepperoni, chopped
- ½ cup diced ham
- 1 cup shredded mozzarella cheese
- ½ cup shredded provolone cheese
- ¼ cup Kalamata olives, chopped
- ¼ cup green olives, chopped
- ¼ cup pickled jalapeños, chopped (optional, for a little heat)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp Italian seasoning
- 1 tbsp olive oil (for cooking)
- Salt and pepper to taste
Step-by-Step Instructions for Keto Muffuletta Frittata
Let’s dive into how to make this flavorful, keto-friendly frittata. It’s so simple and doesn’t take much time at all!
Step 1: Warm up the oven and get the ingredients ready.
Start by preheating your oven to 375°F (190°C). In the meantime, chop the olives, meats, and any other ingredients you plan to add. This will help speed up the process once you start cooking.
Step 2: Sauté the Veggies
In a large oven-safe skillet (I recommend a cast-iron skillet), heat the olive oil over medium heat. Add the diced onion and garlic, and sauté for 3-4 minutes, until the onion softens and becomes translucent. If you’re adding pickled jalapeños for some heat, add them to the skillet as well and sauté for another minute.
Step 3: Add the Meats and Olives
Next, toss in the chopped salami, pepperoni, and ham. Add the garlic and onions and stir until fully combined. Cook the mixture for about 2-3 minutes until the meats are slightly crispy and the flavors start to meld together. Then, stir in the chopped Kalamata and green olives. Let everything cook for another 2 minutes, allowing the olives to release their briny flavor into the dish.
Step 4: Prepare the Egg Mixture
In a large bowl, whisk together the eggs, heavy cream, dried oregano, Italian seasoning, salt, and pepper. Make sure it’s well-mixed and fluffy. This creamy mixture will give the frittata its rich texture.
Step 5: Combine and Cook
Once the meats and olives have been sautéed, pour the egg mixture over the ingredients in the skillet. Give everything a gentle stir to distribute the ingredients evenly. Sprinkle the shredded mozzarella and provolone cheese over the top of the frittata.
Step 6: Bake the Frittata
Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the frittata is set in the middle and golden brown on top. You can check the doneness by inserting a toothpick into the center; it should come out clean when the frittata is ready.
Step 7: Cool and Serve
Once the frittata is done, remove it from the oven and let it cool for a few minutes before slicing it into wedges. Serve warm and enjoy the burst of flavors in every bite!
Nutritional Breakdown per Serving
Here’s an estimate of the nutritional information for one serving of this Keto Muffuletta Frittata (based on 6 servings):
- Calories: 350
- Fat: 28g
- Protein: 23g
- Total Carbohydrates: 3g
- Fiber: 1g
- Net Carbs: 2g
- Cholesterol: 260mg
- Sodium: 900mg
The numbers may vary slightly depending on your exact ingredients, but this gives you a solid idea of how this frittata fits into a keto meal plan.
Additional Tips and Variations
1. Add More Veggies
If you want to sneak in more veggies, consider adding spinach, bell peppers, or zucchini. These low-carb vegetables will pair nicely with the other ingredients without adding many carbs.
2. Customize Your Meats
You can use any keto-friendly meats you prefer. For example, try adding prosciutto, turkey, or even chicken sausage. It’s a great way to change things up!
3. Cheese Varieties
Feel free to experiment with different cheeses. A sharp cheddar, gouda, or Parmesan would all work well. You can also use dairy-free cheese if you're following a dairy-free keto plan.
4. Make It Spicy
If you love spicy food, you can ramp up the heat by adding more jalapeños, a pinch of red pepper flakes, or even some hot sauce to the egg mixture.
5. Meal Prep
This frittata is perfect for meal prep! You can make it ahead of time, store it in the fridge, and reheat individual slices when needed.
Keto Notes
This frittata is a great choice for those following a ketogenic diet because it’s low in carbs and high in healthy fats and protein. The combination of eggs, cheese, and meats helps keep you full and satisfied without causing a blood sugar spike. Plus, olives are an excellent addition to a keto diet due to their healthy fat content and low-carb nature.
Nutritional Benefits
This Keto Muffuletta Frittata is loaded with nutritional benefits:
- Protein: The eggs, cheese, and meats provide a generous amount of protein, which helps keep your muscles strong and supports your metabolism.
- Healthy Fats: With the inclusion of olive oil, cheeses, and fatty meats, this frittata provides healthy fats that are essential for energy and brain function on a keto diet.
- Low-Carb: At just 2g of net carbs per serving, this dish is ideal for anyone looking to maintain ketosis or keep their carb intake low.
Common FAQ
1. Can I freeze this frittata?
Yes, you can! After cooking and cooling, wrap individual slices tightly in plastic wrap or foil and store them in the freezer for up to 2-3 months. Just toss them in the oven or microwave to warm.
2. Can I use a different pan?
If you don’t have an oven-safe skillet, you can transfer the ingredients into a greased baking dish after sautéing. Just be sure to bake it until the eggs are fully set.
3. Can I make this frittata dairy-free?
Absolutely! You can substitute the cheese with dairy-free alternatives and use coconut cream or almond milk instead of heavy cream to keep it dairy-free.
4. How do I store leftovers?
Store leftover frittata in an airtight container in the fridge for up to 4 days. You can also reheat it in the microwave or oven when you’re ready to eat.
Conclusion: A Delicious Keto Meal You’ll Love!
I hope you enjoy making this Keto Muffuletta Frittata as much as I do! It’s packed with flavor, easy to make, and perfect for any meal of the day. Whether you’re looking for a keto-friendly breakfast or a hearty dinner, this frittata is a fantastic option. It’s a great way to enjoy all the delicious flavors of a Muffuletta sandwich without the carbs. Give it a try, and feel free to customize it to suit your tastes!
Happy cooking and enjoy your keto journey!
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