Start your day with this baked omelette (frittata), wonderfully thick and filled with zucchini (courgette)

Kcal: 650 Proteins: 25 Fat: 58 Net Carbs: 8

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  • Preparation Time

    5 minutes

  • Baking Time

    5 minutes

  • Difficulty Rating

    1

  • Health Level

    4

  • Serves

    1
By Leah Baumann
Total Shares 0

Ingredients

  • Raw Egg, 2 eggs (86 g)
  • Zucchini / Courgette, 1 small (118 g)
  • Cheddar Cheese, ½ cup (56 g)
  • Olive Oil, 2 Tbsp (30 g)
  • Onion, Fresh, ½ small (35 g)
  • Table salt, to taste (optional)
  • Black Pepper, ⅓ tsp, ground (1 g)

Instructions

  1. Preheat oven to 350°F (180°C).
  2. Grate the zucchini and slice the onion.
  3. In a bowl, whisk together eggs and pepper (and salt, if desired).
  4. In a skillet suitable for stove and oven, heat olive oil; saute onion and zucchini until onion is crisp- tender.
  5. Pour in the egg mixture; cook at low heat for 3 minutes. Sprinkle with cheese.
  6. Bake for 5 minutes.
  • Exchanges per Serving: 2 Protein, 3½ Fat
  • Serving Size: ½ recipe (1 cup or 240 ml)

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Comments 29

    • jayco121

      Or do I calculate the next menu using the exchange foods provided. What is the proper ratio for fat, protein, carbs and kcal. I have been on the diet since Feb20th and have lost 2 pounds. Is that normal or do I need to reduce the amount Im eating. That doesn’t seem to be trimming down.

      • Ossie-Sharon

        Hi, jayco121. The system is set up to make those calculations for you. You can see what you are allotted by clicking on the “Macros” button above your menu.
        The ratio is 1 or more grams of fat for every 1 gram of carbohydrate and protein combined – about 75% of calories from fat, 15-20% from protein, and 10% or less from carbohydrates.
        Regarding your weight loss so far, are you physically active? Have you been on restrictive diets in the past?

        • jayco121

          I have been on a diet before but not lately and I am moderately active. So what amount of weight should I consider to be acceptable on this plan per week. When I filled out my profile I answered all the questions correctly regarding to weight, activity etc. There for should the plan be specific to the way I answered the question or is this a generic plan for everyone. I assumed that each plan would be specific for each person.

    • Ossie-Sharon

      Hi, Norma515. Check the “Exchanges per Serving” at the bottom of the recipe, and match them to those allotted to you in your meal – you can see these by clicking on “Exchange mode” in the toolbar above your menu. It doesn’t have to be a perfect match, but do the best you can. Keto menus like this one are arranged differently than the regular recipes for the low-carbohydrate route (yours), so you can just use a serving for a meal+snack, or use 1/2 of a serving for a meal.
      To “favorite” any item in your menu, hover over it with your mouse cursor, then click on the heart icon. Remember that a recipe may be “hiding” behind a similar item – click on something, and see if you can select something you like from the pop-up list. Other recipes can be saved in your web browser – we recommend a designated folder.

      • Ossie-Sharon

        Hi, Fihn1987. You may do better with our regular route, adjusted to be keto. To take advantage of this, just do the following:
        1. Deselect “keto” from the “Dietary Needs” section of your profile (lower right area).
        2. Generate a new menu
        3. Click on the edit tool (pencil icon) at the upper right of each meal header, then make food choices to match the pattern offered, with the following substitutions to make it keto:
        * 2 fat exchanges for each carbohydrate exchange
        * a vegetable exchange for each fruit exchange (or low-carbohydrate fruits like cantaloupe and raspberries)
        * for the sweet exchange, use a high-fat, low-carbohydrate choice like dark chocolate
        4. If you prefer fewer snacks/meals as in the original keto plan, use the exchanges from meals you don’t want in the meals you do want.
        * Since the system does not allow blank meals, just select a placesaver like “Vegetables of Your Choice”

    • Ossie-Sharon

      Hi, Angieq. Click on “Exchange mode” in the toolbar above your menu. To calculate the grams of each macro, divide the carbohydrate and protein calories by 4, and the fat calories by 9. At your current weight, you are allotted 25 grams of carbohydrate, 100 grams of protein, and 167 grams of fat.

    • Ossie-Sharon

      Hi, Latinagrandma. Oatmeal and banana are generally healthy, but they are not usually included in a keto diet, because they are high in carbohydrates. The keto diet that you indicated in your dietary preferences is based on mostly fat, with some protein, and nearly no carbohydrates. Are you still wanting to do keto, or are you looking to have a regular type of menu plan?
      Coffee is fine either way.

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