A simple, all in one pan Bacon Frittata with Caramelized Onions, Baby Kale and Goat Cheese that’s grain free, low carb, primal and a great addition to brunch. You can also make this ahead to have an easy breakfast for weekdays!
Sigh. I’ve been going on and on about low FODMAP recipes yet I have a few not-so-low ones left to share! This one, I have to say, I could not hold back though simply because I made it on a whim in a state of panic on the morning on Mother’s Day and it somehow came together perfectly easy and all in one pan.
Do you guys ever panic last minute on a holiday, or when having people over, certain that you won’t have enough food for everyone? I learned this from my mom, who literally panics about nothing except not having enough food for everyone at a gathering, even if it’s a small gathering – wait, no. Even if it’s literally just our immediate family at the gathering. And frankly, that’s exactly how it typically was.
So, I’ve been afflicted with this needless panic and it leads me to make at least one more side dish plus a dessert the morning before people (my parents and sister) come over. At least now I can use the excuse of “recipe testing for the blog” and it sort of makes sense. At least, in this case, it did!
So yes, this frittata has all my favorite things in it, simplified. In the interest of keeping it simple, it also wound up being low carb as I had zero time to think about roasting or cooking any sort of potato for a crust.
And yes, caramelized onions are, indeed, low carb – I DID have to do a touch of research because I was suspicious (youtube research) but it seems like unless you are attempting to get yourself into a ketogenic state, caramelized onions and kale are good to go. The sweetness of the onions is simply brought out by the cooking method, and the sugar content does not change.
The addition of goat cheese, for me, made this ultra special. If I’m going to eat cheese, I’d say 90% of the time it will be goat cheese with the other 10% blue cheese, feta or gouda – whatever happens to be in my restaurant salad 🙂 I rarely cook with cheese at home, but, for Mother’s Day I made this exception – and it was well worth it! The goat cheese ties all the flavors together and it’s just insanely delicious and easy all at the same time. Love that kind of recipe – don’t you?
Bacon Frittata with Caramelized Onions and Goat Cheese {Primal & Low Carb}
Bacon Frittata with Caramelized Onions & Goat Cheese {Low Carb & Primal}
Ingredients
- 5 slices nitrate free bacon I like this brand
- 1 small-med yellow onion cut in half and sliced thinly and evenly*
- 1/4 tsp sea salt for onions
- Large handful baby kale**
- 8 large eggs
- 1/4 cupfull fat coconut milk or organic heavy cream***
- 1/8 tsp salt for the egg mixture
- 1/2 tsp garlic powder
- 1/3 cup goat cheese
Instructions
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Preheat your oven to 400 degrees. Heat a medium cast iron skillet (I usedthis exact one) or other oven proof skillet over med-hi heat and add your bacon.
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Cook bacon until crisp, flipping once, and remove from pan to drain on paper towels. Retain at least 2-3 tbsp of the bacon fat to caramelize the onions
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Lower the heat to the lowest setting and allow the pan to cool a bit. Add the onions to the pan with the bacon fat, add the 1/4 tsp sea salt and stir to evenly coat
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Adjust the heat so the onions soften - the caramelization process will take about 15 minutes - during this time stir occasionally, making sure they don't burn.
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While the onions cook, whisk the eggs and coconut milk or heavy cream with the 1/8 tsp salt and garlic powder until fully combined and set aside
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Once the onions are a deep caramel color, soft, and fragrant, stir in the baby kale, and crumble in the crispy cooked bacon
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Pour the egg mixture over the onions, kale, and bacon mixture (the heat will still be very low) until the edges begin to cook, then remove from heat. Sprinkle the goat cheese over the top and put the pan on the middle oven rack.
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Bake the frittata in the preheated oven until set, about 15 minutes. I prefer my frittatas when they begin to brown around the edges and the middle has just set.
Recipe Notes
*uniformly sized slices will allow the onions to caramelize evenly
**You can sub baby spinach if you prefer
***I tried it both ways and didn't notice a difference in flavor
What I used to make this recipe:
Do you feel the urge to make a last minute dish (or 2) when you’re having people over?
Do you usually have a lot leftover after a gathering?
Oh yes, I know that feeling! It makes me run to the closest grocery store about 1 hour before my guests arrive to buy extra this and extra that just in case! Genetically passed on by my mother haha I make this exact recipe but with cauliflowe in itr (don’t think it’s low FODMAP though!) and it is easy and absolutely delicious. I love the texture and the taste of goat cheese so much. Leftovers from the week-end are saving my life during the week (work lunch!) so the more the merrier 😉 Have a great week-end Michele!
Yup, must be genetic lol! Sadly I don’t do so well with cauli, to the point where I just completely stay away. Hope you had a great weekend!
The difference between you and I? I just make guacamole. But it s some damn good guac.
Yum, I need to make some guac this weekend for sure!
I can never pass on a good frittata and goat cheese is my latest love. This sounds perfect!
Goes so well with eggs 🙂
On those RARE occasion would always end up with WAY too much food (so much wasted money!) Haha!
And 2 thumbs up for cast iron cooking!
Yes to cast iron! My best friends, lol 🙂
My mom goes crazy with the food for parties! She is very Italian, so it makes sense. But it only bothers me because we end up with a ton of leftovers, most of which I can’t even eat. We always seem to have shrimp cocktail at parties (not necessarily a homemade dish) but that goes so quickly!
I guess the perk of making all the food is that at least I can eat the leftovers 🙂 Shrimp cocktail is literally gone in 3 seconds I guess it’s that easy to eat!
Yum – I LOVE the caramelized onion and goat cheese combo! I always think there won’t be enough food but then there’s too much because I base it on my own appetite, not other people’s 😉
Lol good point! I’ll need to remember that for Father’s Day this weekend 🙂
I love frittata recipes….but how do you keep the cast iron skillets from rusting? I have tried oiling them for storage ( messy), drying them instantly….but they still rust….somehow….
is there a trick I am not using?
Not sure, it sounds like you’re doing everything right! They do wear down over time so maybe you need to re-season in the oven. I haven’t had to do that yet and just oil them and heat them on the stove a little.
Is it weird that I’ve never used my skillet for anything other than making skillet cookies? 😆 I guess it’s not so strange coming from me. But yeah I totally freak out about not having enough food for people when they’re over, because running out of food is seriously one of the worst things that can happen… save for maybe a fire.
I think a skillet cookie needs to be on my list 🙂 And yes somehow the idea of running out of food is just horrifying!
Greetings from a fan in Toronto, Ontario Canada–this looks delicious! And I agree–if I’m going to have cheese.. it’s going to be goat cheese 😉
Yes! Something about that goat cheese, irresistible!
I get severe anxiety over having people over and feeding them well/enough/what will make them happy.
I had not had cheese in forever (darned that vegan attempt) until 3 days ago. I was looking up primal/low fodmap and discovered camembert. I just had some for lunch on my buffalo burger. Yup, heaven.
Thanks for this recipe.
Happy weekend!
Okay now I’ll need to try that Amanda, thanks!
This looks delicious Michele. I’ll skip the bacon but I’m sure it will still be good.
Have a great weekend!
Thanks Jill, still good sans bacon 🙂
I loveee frittatas generally but caramelised onion totally takes them to a whole new level of deliciousness!
I feel like everyone who entertains has that last minute “did I make enough/buy enough” panic!
I know, whenever I make a frittata I just really want those onions in there 🙂 I will panic again this weekend for Father’s Day!
you had me at bacon… then goat cheese… then ALL OF THE ABOVE!! p.s love our new header
Haha thanks! And thanks – the header might change again lol 🙂
oh goat cheese, be still my (dairy loving) heart. Coming from a half Persian background, I’ve gotten into the habit of making enough food for like, 30 people, when there will only be 4.
Where can I buy cheese for this recipe?
I can recommend one online gourmet grocery store that provides excellent quality and affordable prices! I leave you a link to it https://www.gourmetfoodstore.com/caviar/paddlefish-caviar-0785 . I ordered the Paddlefish Caviar for my anniversary and all the guests loved it incredibly. It pairs perfectly with toast and pancakes, creating the perfect gastronomic treat! You will definitely appreciate it.