Module 11 · The Week
Mushroom, Spinach & Goat Cheese Frittata
Mushroom, Spinach & Goat Cheese Frittata is a keto breakfast with 2.7 g net carbs, 18 g protein and 22 g fat per serving (280 kcal). It serves 6 and takes 50 minutes in total.
A tender oven frittata turns organic eggs, mushrooms and greens into an easy make-ahead breakfast. Serve each wedge with peppery rocket.
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Allergens in this Ketogeni recipe: eggs, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 6 servings · Active time: 20 min · Total time: 50 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 2.7 g |
| Protein | 18 g |
| Fat | 22 g |
| Energy | 280 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 10 piece organic large eggs
- 300 g organic mushrooms, sliced
- 150 g organic spinach
- 80 g organic soft goat cheese
- 30 ml organic heavy cream
- 60 g organic rocket leaves, to serve
- 15 ml organic olive oil
- 10 g organic chives
- 1 pinch fine sea salt
- 1 pinch black pepper
Step-by-step method
- Heat oven to 180 C. Warm an ovenproof skillet and add olive oil.
- Cook mushrooms until their moisture evaporates and edges turn golden. Add spinach and wilt.
- Whisk eggs with cream, chives, pepper and a little salt. Pour into skillet and dot with goat cheese.
- Cook until edges begin to set, then bake until the center is just set.
- Rest ten minutes and cut into six wedges. Serve each with rocket; chill leftovers promptly.
Chef’s tips
- Provisional nutrition: do not use these figures as a safe daily carb allowance until Claude verifies ingredient gram weights against exact Matvaretabellen/USDA records and checks product labels.
- Estimates include one sixth of the frittata and a measured rocket portion. Check cheese label.
- Nutrition values are planning estimates, not verified laboratory values. Check exact weights and product labels before using them in a strict daily carbohydrate count.
Variations
- Add a small measured amount of spring onion and include it in the estimate.
Storage
Refrigerate up to three days. Reheat a wedge once or serve cold; pack greens separately.
Questions and answers
How many net carbs are in Mushroom, Spinach & Goat Cheese Frittata?
One serving has 2.7 g net carbohydrates, 18 g protein and 22 g fat (280 kcal). The recipe makes 6 servings. These figures are estimates; your own ingredients may differ.
Can I make Mushroom, Spinach & Goat Cheese Frittata ahead, store or freeze it?
Refrigerate up to three days. Reheat a wedge once or serve cold; pack greens separately.
Which allergens are in Mushroom, Spinach & Goat Cheese Frittata?
It contains eggs and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Mushroom, Spinach & Goat Cheese Frittata vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Mushroom, Spinach & Goat Cheese Frittata?
Yes. Add a small measured amount of spring onion and include it in the estimate.