Keto Mexican Kale Frittata

I love the convenience of frittatas. They are quick and easy to prepare and are ideal for batch cooking.

Mexican chorizo, which I used in this recipe, may not be available where you live. You can substitute it with a combination of Spanish chorizo and ground pork. Compared to Mexican chorizo, which is made with raw ground pork flavoured with spices, Spanish chorizo is cured or smoked sausage similar to pepperoni.

If you want to make your own Mexican chorizo in a few easy-to-follow steps, check out my new Quick Keto Book. I always keep a pound or two in the freezer in 2-serving ziplock bags. Because it's already flavoured, you won't need to use more than just a few ingredients to make a quick meal like this frittata or Keto Mexican Breakfast Hash!

Serving Suggestions for Frittatas

Frittatas can be served on their own or with a side of:

• diced avocado, cherry tomatoes or peppers
• sour cream or crumbled feta cheese
• Guacamole - you can make your own
• Sriracha sauce - you can make your own

Step-by-step

1. Wash the kale. Remove the stems and tear the kale into small pieces.

   

2. Grease a large ovenproof casserole dish or a deep dish skillet with the ghee. Add the sliced onion and cook over a medium-high heat for about 5 minutes, until lightly browned and fragrant. Add the minced garlic and cook for another minute.

   

3. Crumble the chorizo over the onion and cook and garlic, and cook for about 5 minutes, stirring frequently.

4. Add the kale and stir to combine. Cover with a lid and cook over a medium-low heat for 10-15 minutes.

   

5. Meanwhile, preheat the oven to 175 °C/ 350 °F. Crack the eggs into a large bowl and add salt and pepper. Whisk well.

   

6. Pour into the casserole dish, over the chorizo and kale. Add half of the grated cheddar and stir to combine.

   

7. Top with the remaining cheddar and transfer into the oven.

   

8. Bake for about 15 minutes. Optionally, you can crisp up the frittata by broiling it for the last 3-5 minutes.

   Serve 1-2 slices with toppings of choice. To store, let the frittata cool down and refrigerate for up to 5 days.

   

Recipe

Keto Mexican Kale Frittata

★★★★★4.8 (97 ratings)

This low-carb frittata requires minimum prep time and a few common ingredients: spicy Mexican chorizo, onions ...

Hands on

15m

Overall

45m

Servings

8

3 g

Net carbs

18.2 g

Protein

21.5 g

Fat

285

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings24 servings32 servings

US + metricMetricUS

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Ingredients makes 8 slices

• 225 g Mexican chorizo sausage (¹/₂ lb)
• 200 g dark leaf kale such as cavolo nero, stems removed (7.1 oz)
• 2 tbsp ghee or duck fat (30 ml)
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 1 cup grated cheddar cheese (113 g/ 4 oz)
• ¹/₄ tsp sea salt or pink Himalayan salt
• ¹/₄ tsp black pepper
• 12 large eggs

Instructions

1. Wash the kale. Remove the stems and tear the kale into small pieces.

2. Grease a large ovenproof casserole dish or a deep dish skillet with the ghee. Add the sliced onion and cook over a medium-high heat for about 5 minutes, until lightly browned and fragrant. Add the minced garlic and cook for another minute.

3. Crumble the chorizo over the onion and cook and garlic, and cook for about 5 minutes, stirring frequently.

4. Add the kale and stir to combine. Cover with a lid and cook over a medium-low heat for 10-15 minutes.

5. Meanwhile, preheat the oven to 175 °C/ 350 °F. Crack the eggs into a large bowl and add salt and pepper. Whisk well.

6. Pour into the casserole dish, over the chorizo and kale. Add half of the grated cheddar and stir to combine.

7. Top with the remaining cheddar and transfer into the oven.

8. Bake for about 15 minutes. Optionally, you can crisp up the frittata by broiling it for the last 3-5 minutes.

   Serve 1-2 slices with toppings of choice. To store, let the frittata cool down and refrigerate for up to 5 days.

Nutrition per slice

Carbs 4%Protein 26%Fat 70% of calories

Net carbs

3 g

Total carbs

4.4 g

Fiber

1.4 g

Sugars

1.6 g

Protein

18.2 g

Fat

21.5 g

Saturated fat

9.3 g

Calories

285 kcal

Sodium

422 mg · 18.3% RDA

Magnesium

45 mg · 11.2% RDA

Potassium

383 mg · 19.1% EMR

Nutrition by ingredient

Per slice	Net carbs	Protein	Fat	kcal
Chorizo sausage, Mexican, soft type	0.5 g	4.5 g	5.5 g	72
Kale, dark leaf, Italian black kale (cavolo nero)	0.4 g	0.9 g	0.4 g	9
Ghee	0 g	0 g	3.8 g	34
Onion, brown (yellow), raw	0.9 g	0.1 g	0 g	5
Garlic, fresh	0.2 g	0 g	0 g	1
Cheddar cheese	0.4 g	3.2 g	4.7 g	57
Salt, pink Himalayan rock salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Egg, whole, fresh, raw (free-range or organic eggs)	0.5 g	9.4 g	7.1 g	107
Total	3 g	18.2 g	21.5 g	285

Serving size slice

• Gluten free
• Nut free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free