Keto Frittata with Spring Vegetables: Recipe

April 23, 2018 By Sarah White 2 Comments

This is my go-to keto frittata recipe: filled with healthy fats and locally sourced spring-fresh veggies, it’s the perfect way to break your (intermittent) fast.

A study published in the International Journal of Obesity, revealed that mice fed a meal higher in fat after waking had better metabolisms and blood sugar regulation than a control group that was fed a carbohydrate-rich meal. Mice that ate a high carbohydrate meal upon waking (mimicking typical breakfasts eaten by most North Americans) saw increased weight gain, fat tissue, glucose intolerance and other markers of the metabolic syndrome. This study rocked the nutritional world since we’ve been told for decades that breakfast is the most important meal of the day and that we should be reaching for cereals and other carbohydrate-rich breakfast staples. Since this breakthrough research was published the same effects have, unfortunately, been reproduced in human studies.

A few hours after eating a high-sugar, low-fat breakfast your blood sugar levels start to dramatically drop, causing the adrenal glands to secrete cortisol which tells your liver to produce and release more glucose into your blood stream to stabilize blood sugar levels. This process causes you to feel a dip in energy levels and an increased appetite which makes it likely for you to grab another coffee or a muffin, starting the vicious cycle of dysglycemia all over again. The period between dinner and breakfast should be the longest time your body goes in a 24-hour cycle without secreting any insulin or producing any glucose. Insulin’s primary job is to take sugar out of your blood stream to be used as energy or stored as fat for future use. When insulin levels are low your body can actually use stored glucose (glycogen) and your own fat stores as a fuel source – putting you into fat-burning mode and activating various health-promoting biochemical pathways. You can work with your natural fat-burning physiology and extend these benefits by starting each day with a high fat, low carbohydrate meal like this delicious keto frittata:

Keto Frittata with Spring Vegetables

This delicious egg dish looks impressive, yet is amazingly simple to make. It contains coconut milk for an extra dose of healthy fats along with fresh organic eggs and locally sourced vegetables from our spring CSA box. It's my go-to everyday fat-fuelled breakfast.  


  • 10 organic, free-range eggs 
  • 1 cup full fat coconut milk 
  • 1 cup mushrooms, chopped
  • 1 bunch asparagus, chopped 
  • 2 cups spinach 
  • 2 cloves garlic, finely chopped or grated 
  • 2 tsp paprika
  • 1 tsp cayenne pepper flakes
  • 1 tbs coconut oil 
  • salt & better to taste 


Preheat oven to 350F. Melt coconut oil in a medium-hot skilled, add garlic and cook for 2 - 4 minutes until aromatic and slightly browned. Add the chopped vegetables (except for the spinach) and cook, stirring frequently, for 5 minutes.

Meanwhile whisk the eggs with the coconut milk, salt and pepper and spices in a large bowl. Add the lightly cooked vegetables along with the raw spinach to your egg mixture and pour into an oiled baking dish. Cook for 25 - 30 minutes, or until eggs are set through. Serve with a side of bacon and some greens tossed in lemon & olive oil for a delicious weekend brunch. Leftovers can be stored in the fridge and eaten daily for breakfast for up to 1 week.


Dr. Sarah White | Naturopathic Doctor


Dr. Sarah White is a Naturopathic Doctor, Integrative health expert and the founder + CEO of This Doctor’s Kitchen — your evidence-based resource for all things health and wellness. Dr. Sarah takes a food-first approach to health with a focus in fertility, longevity and natural beauty. She is recognized as an expert in women’s hormones, thyroid health and anti-aging. Dr. Sarah is a published health author with features in Elle Canada, Best Health, EcoParent & Whole Family magazine.