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!
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This gluten free baked frittata recipe draws inspiration from my Low Carb French Onion Soup recipe as well as my repertoire of breakfast dishes, like this Artichoke and Onion Fritatta and this Low Carb Baked Frittata recipe. For a quick and easy breakfast you might enjoy this Lazy Keto Breakfast Skillet 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.
- Low Carb Goodness: Made with cauliflower rice instead of traditional carb-heavy ingredients, this high protein frittata offers a low-carb alternative that's perfect for those following a carb-conscious lifestyle or looking to manage their carbohydrate intake. Just like this Low Carb Egg Roll Ups recipe.
- Gluten-Free Perfection: Embrace the gluten-free lifestyle with this recipe, as it contains no gluten-containing ingredients, making it suitable for those with gluten sensitivities or celiac disease. You might also like these Gluten Free Blackberry Muffins.
- Versatile and Filling: Whether enjoyed for breakfast, brunch, or even dinner, this frittata is a versatile option that's both satisfying and filling, providing a nutritious meal that's easy to prepare and enjoyable any time of day.
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.
Steps by step instructions
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
STEP 5: Place the skillet in the preheated oven at 375°F (190°C) and cook for 23-25 minutes, or until the frittata is set and the top is lightly golden brown. Remove the skillet from the oven and let it set for about 10 minutes.
Cut the frittata into slices and serve. Enjoy your delicious Low-carb French Onion Frittata!
Top Tip
For extra flavor, consider adding a sprinkle of freshly grated Parmesan cheese on top of the frittata before baking. It adds a delicious nuttiness and a golden crust to the finished dish.
Recipe variations
This diabetic-friendly French onion frittata is amazing just the way it is but here are a few variations that might make it even better.
- Cheese Swap: Experiment with different types of cheese such as sharp cheddar, fontina, or goat cheese to customize the taste of your frittata.
- Protein Addition: Add cooked crumbled bacon, diced ham, or cooked sausage to increase the protein content and add a savory twist to your frittata.
- Herb Infusion: Instead of dried thyme, try using fresh herbs like rosemary, parsley, or basil for a vibrant and aromatic touch to your frittata.
- Veggie Boost: Amp up the veggie content by adding spinach, mushrooms, or cherry tomatoes to the frittata mixture for added nutrients and color.
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.
Frequently asked questions
Yes, you can use fresh cauliflower instead of frozen cauliflower rice. Simply pulse fresh cauliflower florets in a food processor until they resemble rice-like grains, or grate them using a box grater. Cook the fresh cauliflower rice as instructed in the recipe.
Yes, it is necessary to use an oven-safe skillet for this recipe as the frittata will be transferred to the oven to finish cooking. If you don't have an oven-safe skillet, you can transfer the ingredients (cooked cauliflower rice, caramelized onions and cheese) to a baking dish before adding the eggs and baking in the oven.
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Recipe Card
Low Carb French Onion Frittata
Equipment
Ingredients
- 2 tablespoon unsalted butter divided
- 2 tablespoon olive oil
- 2 medium white onions sliced thin
- ¼ teaspoon salt divided
- ¼ teaspoon black pepper divided
- 2 cloves garlic minced
- 1 teaspoon dried thyme
- 1 tablespoon balsamic vinegar
- 2 dashes gluten free worcestershire sauce see notes
- 2 cups frozen cauliflower rice
- 8 oz emmental or gruyere cheese grated
- 8 large eggs whisked
- 2 tablespoon chives chopped
Instructions
- Preheat the oven to 375°F (190°C)
- 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 with salt, pepper, garlic, and thyme. Once caramelized (about 15 minutes), stir in the balsamic vinegar and Worcestershire sauce. Remove onions and set aside. (If you don't have an oven safe skillet, see notes)2 tablespoon unsalted butter, 2 tablespoon olive oil, 2 medium white onions, ¼ teaspoon salt, ¼ teaspoon black pepper, 2 cloves garlic, 1 teaspoon dried thyme, 1 tablespoon balsamic vinegar, 2 dashes gluten free worcestershire sauce
- In the same skillet over low-medium heat, cook frozen cauliflower rice until moisture is removed. Add dots of 1 tablespoon of butter and mix until well combined with cauliflower rice. Press down the cauliflower rice with a wooden spoon to form the crust.2 cups frozen cauliflower rice, 2 tablespoon unsalted butter
- After preparing cauliflower rice. Spread shredded cheese over cauliflower rice, followed by the caramelized onions.8 oz emmental or gruyere cheese
- In a separate bowl, whisk eggs until well beaten. Optional: season eggs with salt and pepper. Pour whisked eggs over cauliflower rice mixture in the skillet, ensuring all nooks and crannies are filled. Sprinkle chopped chives over the top.¼ teaspoon salt, ¼ teaspoon black pepper, 8 large eggs, 2 tablespoon chives
- Place the skillet in the preheated oven and cook for 23-25 minutes until the frittata is set and the top is lightly golden brown. Remove from oven and let it set for about 10 minutes. Cut into slices and serve.
Notes
- If you don't have Worcestershire sauce on hand or prefer not to use it, you can substitute it with soy sauce, tamari sauce, or balsamic glaze for a similar depth of flavor. Alternatively, you can omit the Worcestershire sauce altogether and adjust the seasoning to taste.
- If you don't have an oven-safe skillet, you can transfer the cooked ingredients to a baking dish before adding the eggs and baking in the oven.
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
Food safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooked food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines
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