Low Carb French Onion Frittata

Low Carb French Onion Frittata is a twist on the classic frittata. Featuring all the flavors from the French onion soup like caramelized onions, and Gruyere cheese for a flavorful combination. Give it a go!

this recipe

Why you'll love this Low Carb French Onion Soup Frittata

• Delicious Flavor Fusion: Indulge in the rich, savory flavors of caramelized onions and melted cheese, reminiscent of classic French onion soup, but in a satisfying low carb frittata form.
• Diabetic-Friendly Option: With its low-carb profile and absence of added carbs, this frittata recipe is a diabetic-friendly choice, allowing you to enjoy a flavorful meal without worrying about spikes in blood sugar levels.

Main ingredients used

• Onions: Sliced thinly and caramelized, onions impart a sweet and savory flavor profile to the frittata, adding depth and richness to each bite.
• Eggs: Whisked eggs serve as the base of the frittata, providing structure and binding the other ingredients together while adding protein for a satisfying and nutritious meal.
• Cauliflower Rice: Instead of potatoes, cauliflower rice forms the bottom layer of the frittata, offering a low-carb alternative that's both hearty and flavorful.

• Emmental or Gruyere Cheese: Grated cheese adds creaminess and richness to the frittata, melting beautifully into the dish and complementing the flavors of the caramelized onions and savory eggs.
• Olive Oil and Butter: Used for cooking the onions and cauliflower rice, olive oil and butter provide a flavorful base and help to achieve the desired caramelization, enhancing the overall taste and texture of the frittata.

See the recipe card for the full list of ingredients and quantities.

How to make low carb french onion frittata?

STEP 1: In a large oven-safe skillet over low-medium heat, caramelize the onions in 1 tablespoon of unsalted butter and 2 tablespoons of olive oil, seasoned with salt, pepper, minced garlic, and dried thyme.

Continuously stir the onions until caramelized, about 15 minutes. Once caramelized, add the balsamic vinegar and Worcestershire sauce. Remove the onions from the skillet and set them aside on a plate.

STEP 2: In the same skillet over medium heat, add the frozen cauliflower rice. Cook until all the moisture is removed, stirring occasionally.

Once the cauliflower rice is dry, add dots of the remaining 1 tablespoon of butter and mix until well combined with the cauliflower rice. Press down the cauliflower rice with a wooden spoon to form the crust.

STEP 1

STEP 2

STEP 3: After preparing the cauliflower rice in the skillet, preheat the oven to 375°F (190°C). Spread the shredded cheese evenly over the cauliflower rice. Next, spread the previously caramelized onions over the cheese layer.

STEP 4: Turn off the stovetop. Whisk the eggs, salt and pepper in a separate bowl until well beaten.

Pour the whisked eggs over the cauliflower rice and caramelized onion mixture in the skillet, ensuring that all the nooks and crannies are filled with the egg mixture. Sprinkle chopped chives over the top before putting the skillet in the oven.

STEP 3

STEP 4

Storage or make ahead

• You can store leftover frittata in an airtight container in the refrigerator for up to 3-4 days.
• To reheat, simply microwave individual slices for 1-2 minutes or until warmed through.
• Alternatively, you can enjoy leftover frittata cold or at room temperature.

To make ahead after baking, allow the French onion frittata to cool in the skillet at room temperature. Once cooled, cover the skillet tightly with foil and refrigerate.

When ready to serve, preheat the oven to 375°F (190°C). Place the covered skillet in the preheated oven and bake for 10-15 minutes, or until the frittata is heated through.

This method helps to retain moisture and prevent the frittata from drying out during reheating, resulting in a delicious and freshly baked taste.