Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C). Position the rack in the middle of the oven for even cooking.
- In a mixing bowl, whisk together the eggs, unsweetened almond milk, salt, and pepper until well combined and slightly frothy. Set aside.
- Heat the olive oil (or spray with cooking spray) in a 10-inch oven-safe skillet over medium heat. If using garlic, add it now and sauté for 30 seconds until fragrant.
- Add the sliced mushrooms to the skillet and cook for 4-5 minutes, stirring occasionally, until they release their moisture and turn golden brown.
- Add the fresh spinach to the pan and cook for about 1 minute, stirring, until it just wilts down. The spinach will reduce significantly in volume.
- Add the cooked, crumbled sausage to the skillet and distribute all the ingredients evenly across the pan, creating an even layer.
- Pour the egg mixture over the ingredients in the skillet, tilting the pan gently to ensure the eggs settle evenly around all the fillings.
- Sprinkle the cheese evenly over the top of the frittata.
- Carefully transfer the skillet to the preheated oven. Bake for 15-18 minutes, or until the center is set and no longer jiggly. A knife inserted in the center should come out clean.
- Remove from the oven and let the frittata rest in the pan for 3-4 minutes before slicing. This helps it set completely and makes slicing easier.
- Cut into 4 wedges and serve warm, or let cool completely for meal prep portions.
Nutrition
Notes
This diabetic-friendly frittata provides an excellent balance of macronutrients with high protein (22g) and healthy fats (20g) while keeping net carbs extremely low at just 3g per serving. The fiber content helps slow digestion further. By substituting unsweetened almond milk for regular milk or cream, we've eliminated unnecessary sugars and reduced carbs. The eggs provide complete protein and essential nutrients like choline and vitamin D. Spinach adds iron, folate, and antioxidants that support overall health and help manage inflammation associated with diabetes. Mushrooms contribute vitamin D and selenium. This recipe is naturally gluten-free and fits perfectly into keto and low-carb eating plans. The high satiety factor from protein and fats helps prevent overeating and maintains stable blood sugar levels for hours after eating.
