Keto goat cheese and mushroom frittata

Keto goat cheese and mushroom frittata

Love quiche? This frittata offers all of the flavor without the crust (or the fuss)! So get your veggie on with mushrooms, spinach and scallions, complemented with creamy goat cheese. It's a rich, vegetarian, keto one-skillet feast!
January 10 2018 recipe by , photo by , nutritional review by in Recipes, Breakfast, Meal

Keto goat cheese and mushroom frittata

Love quiche? This frittata offers all of the flavor without the crust (or the fuss)! So get your veggie on with mushrooms, spinach and scallions, complemented with creamy goat cheese. It's a rich, vegetarian, keto one-skillet feast!
USMetric
2 servingservings

Ingredients

Frittata
  • 6 6 eggeggs
  • 4 oz. 110 g goat cheese
  • 5 oz. (2 cups) 140 g (475 ml) mushrooms
  • 2 oz. (9 tbsp) 55 g (130 ml) scallionscallions
  • 3 oz. (2¾ cups) 85 g (650 ml) fresh spinach
  • 2 oz. 55 g butter
  • salt and pepper
For serving
  • 5 oz. (2½ cups) 140 g (600 ml) leafy greens
  • 2 tbsp 2 tbsp olive oil
  • salt and pepper
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Instructions

Instructions are for 2 servings. Please modify as needed.

  1. Preheat the oven to 350°F (175°C).
  2. Crack eggs into mixing bowl and whisk. Grate or crumble cheese and add to mixture. Season with salt and pepper to taste.
  3. Chop the mushrooms into wedges. Chop the scallions.
  4. Melt the butter in an oven-proof skillet and cook the mushrooms and scallions over medium heat for 5-10 minutes or until golden brown.
  5. Add spinach to pan and sauté for another 1-2 minutes. Season with salt and pepper.
  6. Pour the egg mixture into the skillet. Place skillet, uncovered, in the oven and bake for about 20 minutes or until golden brown and set in the middle.
  7. Serve with leafy greens and olive oil.

Tip

Top with chopped olives and tomatoes or a sprinkle of fresh herbs for added color and flavor.

Get started challenge

This recipe and the ones below are examples of the delicious meals you have on our Get started challenge. We provide a meal plan and all the knowledge and support you need to make low carb simple. It's free and you can sign up at any time!

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What did you think? Please share your thoughts in the comment section below!

47 comments

  1. 1
    Niru
    December 5 2017
    Hi.. I love your web site. I am a vegetarian who does not eat eggs. It is so difficult to find good recipes for me. Please help!
  2. 2
    Eric
    March 6 2018
    Wow, this was amazing. The whole family loved it. My 8 year old had no idea she was eating spinach. ;) Super easy to make too. Pretty sure this will be on the menu every week.
  3. 3
    Megan
    March 17 2018
    What size skillet should I use? I can't tell from the picture and it's not in the instructions.
    Reply: #8
  4. 4
    Nikita
    June 4 2018
    What can you use instead of goat cheese?
    Reply: #23
  5. 5
    Katie Egervari
    June 9 2018
    Was pretty good... I'd say use a different cheese though... maybe a very old cheddar or parmigiano reggiano instead. Goat Cheese is too soft. Also, I'd recommend adding some bacon :P
  6. 6
    Charlene
    June 10 2018
    If I do not eat mushrooms what can I use to substitute?
    Reply: #21
  7. 7
    Iraís Reinhardt
    June 20 2018
    They don’t really explain what to do with the spinach so I decided to mix them with the eggs and OMG! It was delicious! This is more a mushroom and spinach quiche than a frittata but now it’s a favorite at home! *****
  8. 8
    Reply to comment #3 by Megan
    Yasmin
    June 26 2018
    I used it in a casserole dish and it worked just fine - I really don't think it matters as long as it's not spilling over when you put it in the oven.

    Great recipe! I used feta by mistake and it was still gorgeous. Can't wait to have it again!

    Reply: #13
  9. 9
    Adrienne
    July 4 2018
    Since it is summer, I don't like to use the oven. Instead, I made egg muffins with this base in my air fryer. They taste great and freeze so well, the leftovers will become breakfast for busy work mornings!
  10. 10
    Paul (in UK)
    August 8 2018
    Just into my second week of the challenge,which I think is going pretty well with none of the side effects we are warned about.My question is about coconut milk,as in what is the best to buy and what ingredients to beware of.If anyone can be of help I would appreciate it, thanks in anticipation.
  11. 11
    Pauline
    August 20 2018
    Hi, not about the recipie but I am starting my challenge next Sunday.
    My dtr refuses to do it with me and I need some accountability. Is there a forum on there or can someone be my buddy?
  12. 12
    Awa
    September 24 2018
    What can i use instead of mushrooms?
  13. 13
    Reply to comment #8 by Yasmin
    Michelly
    September 26 2018
    Thanks for your comment, I was afraid I didn't have the right skillet. It worked fine and it's one of my favorites recipes so far.
  14. 14
    janice
    October 1 2018
    It was a bit disappointing. I used goats cheese and didn't really taste anything. i'd use a stronger cheese. I liked the scallions though. I'd rather have a nice cheddar cheese omelette. Less effort more taste.
  15. 15
    SuW
    October 3 2018
    I used feta too and added some chopped fresh mint. Absolutely scrumptious!
  16. 16
    Leone Arendse
    October 7 2018
    Made this once before, absolutely delicious, I couldn't believe I made something so good. thanks for the awesome recipes
  17. 17
    Marium
    October 22 2018
    Any preferable fruits for KETO diet???
    Reply: #19
  18. 18
    Ginette
    November 3 2018
    No dairy , is it possible with your plan?
    Reply: #20
  19. 19
    Reply to comment #17 by Marium
    Kristin Parker Team Diet Doctor
    November 3 2018

    Any preferable fruits for KETO diet???

    Marium, Generally fruits are going to be too high fructose and too high carb to have a place in a ketogenic diet. The exceptions are avocado, tomatoes and small quantities of berries. You will still have to keep an eye on carb count though!

    --Kristin

  20. 20
    Reply to comment #18 by Ginette
    Kristin Parker Team Diet Doctor
    November 3 2018

    No dairy , is it possible with your plan?

    Ginette, yes!! It's absolutely possible to be keto and dairy free! We have a lot of good advice and information on our website.
    https://www.dietdoctor.com/low-carb/recipes/dairy-free

    --Kristin

  21. 21
    Reply to comment #6 by Charlene
    Susie
    November 15 2018
    Courgette would be nice.
  22. 22
    Els
    December 3 2018
    I think I had to at least double the time to get the eggs to get solid. Taste was good, but there was room for improvement. Stronger cheese, perhaps some pieces of bell pepper?
  23. 23
    Reply to comment #4 by Nikita
    ANDREW
    January 16 2019
    I don't like goat cheese either and we used creme fraiche. It was amazing. Our favorite recipe yet.
  24. 24
    William J
    January 27 2019
    I used cheddar cheese and really enjoyed the recipe. It has to be repeated regularly.
  25. 25
    Christina
    February 13 2019
    Feta cheese can be a substitute for goat cheese.
  26. 26
    Allie
    March 9 2019
    I use a really strong, salty feta cheese and it is perfect.
  27. 27
    Kathleen
    April 7 2019
    Diet Doctor recipes are fantastic and I've enjoyed them for the last 2 years on my keto journey. Alas, I recently learned that I am sensitive to dairy ... but I can eat goat's milk and cheese! This recipe is perfect for me. I used ghee instead of butter. Scrumptious and beautiful.
  28. 28
    tracy
    April 20 2019
    Just made this, used mostly goat cheese and a little sharp cheddar. Did not have scallions so I used a shallot. Came out great. I'm sure feta cheese would be great too. Thanks for the recipe!
  29. 29
    Kim
    May 23 2019
    Can I swap kale for the spinach?
    Reply: #30
  30. 30
    Reply to comment #29 by Kim
    Kristin Parker Team Diet Doctor
    May 23 2019

    Can I swap kale for the spinach?

    Kale has more carbs and a different texture and takes a different amount of time to cook down. If you try this sub, try only using half the called for amount.

  31. 31
    Lori Anne
    June 18 2019
    This was great, but we got 4 servings out of it. These are HUGE portions. So, for those of you with more than 2 people, you may not need or want to make more. And, of course, if you're counting calories, which is a perfectly sensible thing to do--keto or not, it's physics!
  32. 32
    Robyn
    January 8 2020
    This was really tasty. I loved it. Wasn't sure I'd like it with goat cheese, but turns out that was the best part!! I give this 5 stars.
  33. 33
    Barb
    August 29 2020
    I am the only one that likes mushrooms . If I wanted to replace this with another meal in the Challenge how would I do that to keep everything the same fat etc.
    Reply: #34
  34. 34
    Reply to comment #33 by Barb
    Kerry Merritt Team Diet Doctor
    August 29 2020

    I am the only one that likes mushrooms . If I wanted to replace this with another meal in the Challenge how would I do that to keep everything the same fat etc.

    Hi, Barb! You can simply swap that meal for any of our other keto meals. https://www.dietdoctor.com/low-carb/keto/recipes

  35. 35
    Megan
    January 3 2021
    I use this as a base for what I call “breakfast pie.” Today I added yellow onion (didn’t have scallions); cheddar; bacon; Genoa salami; red, orange and yellow bell peppers; and basil, in addition to the mushrooms, spinach and goat cheese. This creates a higher calorie and higher carb dish, so you have to adjust portions accordingly, but I got about 10 servings (base was 12 eggs) with about net 6 carbs each. Also I’d recommend using fairly large clumps of goat cheese, as it becomes undetectable if you crumble it too finely. Very flexible and convenient dish!
  36. 36
    Kirsty
    January 19 2021
    Great recipes, I am enjoying them. The only issue so far is that a measurement for teaspoon is put as tbsp! In the UK, tbsp is a tablespoon and teaspoon is tsp. This almost caught me out when I realised for one serving, it was asking me to drizzle 2 tablespoons of olive oil onto salad greens!! Please watch out! :)
    Reply: #37
  37. 37
    Reply to comment #36 by Kirsty
    Crystal Pullen Team Diet Doctor
    January 19 2021

    Great recipes, I am enjoying them. The only issue so far is that a measurement for teaspoon is put as tbsp! In the UK, tbsp is a tablespoon and teaspoon is tsp. This almost caught me out when I realised for one serving, it was asking me to drizzle 2 tablespoons of olive oil onto salad greens!! Please watch out! :)

    Two tablespoons (tbsp) of olive oil is correct for two servings. One serving is one tablespoon (tbsp) of olive oil.

  38. 38
    Sherry
    March 5 2021
    Just as others have asked, rather than switching recipes (so many mushroom recipes), what can be used in lieu of said fungus? Please!
    Reply: #39
  39. 39
    Reply to comment #38 by Sherry
    Kristin Parker Team Diet Doctor
    March 5 2021

    Just as others have asked, rather than switching recipes (so many mushroom recipes), what can be used in lieu of said fungus? Please!

    Unfortunately there is not a good substitute for the mushrooms that are going to be equal in terms of carb count or nutrition. If you don't care for mushrooms, in this case, finding another frittata would be a better option. In good news, we have many to choose from.
    https://www.dietdoctor.com/?s=frittata

  40. 40
    Diana
    August 19 2021
    This was wonderful and a nice change from beef & chicken. Really liked the goat cheese with the mushrooms & spinach.
  41. 41
    Lizzy C
    February 1 2022
    Absolutely bliming wonderful. Loved the crunch of the mushrooms and with them being left a decent size they were a very noticeable part. The goats cheese we used worked so well giving a lovely tangy earthiness to the dish. Double thumbs up for this one. Thank you
    Reply: #42
  42. 42
    Reply to comment #41 by Lizzy C
    Kerry Merritt Team Diet Doctor
    February 1 2022

    Absolutely bliming wonderful. Loved the crunch of the mushrooms and with them being left a decent size they were a very noticeable part. The goats cheese we used worked so well giving a lovely tangy earthiness to the dish. Double thumbs up for this one. Thank you

    Great! So glad you enjoyed it!

  43. 43
    Mary
    May 12 2022
    Why do you have to subscribe to get nutritional value?
    Reply: #44
  44. 44
    Reply to comment #43 by Mary
    Kristin Parker Team Diet Doctor
    May 12 2022

    Why do you have to subscribe to get nutritional value?

    The full nutrition information is one value added benefit we offer with Diet Doctor Plus. You can read more at this link, and there is a 30 day free trial.
    https://www.dietdoctor.com/new-member

  45. 45
    Chris
    May 15 2022
    Portions are huge! Tasty, but the recipe for 4 could serve at least 5, maybe 6 people.
  46. 46
    Christopher
    December 23 2022
    Concur that the portions are huge. I needed at large (10”-12”) skillet to prepare serving for 4, which actually yields more like 6. I didn’t have a cast iron skillet that large, so transferred to a 9x12 casserole dish to bake. The cook time seems way off as well. I needed closer to 35 minutes at 350 for it to fully cook.
    Reply: #47
  47. 47
    Reply to comment #46 by Christopher
    Kristin Parker Team Diet Doctor
    December 23 2022

    Concur that the portions are huge. I needed at large (10”-12”) skillet to prepare serving for 4, which actually yields more like 6. I didn’t have a cast iron skillet that large, so transferred to a 9x12 casserole dish to bake. The cook time seems way off as well. I needed closer to 35 minutes at 350 for it to fully cook.

    Thank you for the feedback!

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