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Creamy Dairy-Free Keto Spinach Frittata

Louise | September 18
Creamy Dairy-Free Keto Spinach Frittata #keto

Breakfast is not only the most important meal of the day, but it can also be one of the most fun and delicious. There is nothing quite like enjoying a big breakfast. Sure, it can be a lot of work to put together, but it is so worth it.

This creamy dairy-free spinach frittata is the perfect meal for your next weekend morning. Going the extra mile to treat yourself right in the morning cannot taste much better than this. You will be blown away by how creamy, and tasty such a simple dish can be, while still being Keto-friendly.

Frittata: The Keto Quiche

I am not going to lie, quiche is a brilliant meal for breakfast, lunch, or dinner. A breakfast pie is just a bang-up idea. But, just like any great meal, there is a Keto version for that.

The same principles of a quiche apply to a frittata. It is essentially just an egg casserole. Without all of the carbs of a pie shell, the frittata is the perfect Keto alternative.

Bringing Back the Creamy Factor

One challenge about cooking eggs is that more often than not chefs will use milk or heavy cream to thin it out. It helps to make the eggs easier to mix and adds flavor and texture.

We have come up with some great ideas to bring those same principles to a Keto version. Utilizing coconut milk brings all the necessities of cream plus some added flavor. But, mixing avocado directly into the egg before cooking adds a depth that makes this dish irresistible.

Some Other Keto Ingredients for Frittata

One thing that makes breakfast so great is the ingredients. A frittata is a perfect vessel for carrying all of those ingredients. Feel free to add some of these Keto ingredients into your next batch:

  • Bacon
  • Chicken
  • Asparagus
  • Broccoli
  • Garlic
  • Kale

Creamy Dairy-Free Keto Spinach Frittata #keto

Creamy Dairy-Free Keto Spinach Frittata #keto

Creamy Dairy-Free Keto Spinach Frittata

  • Author: Louise Hendon
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 8 servings 1x
  • Category: Breakfast
  • Cuisine: American


This dairy-free frittata is so creamy you’ll never miss dairy in your frittata again.


  • 1/2 onion, diced
  • 1 bell pepper, diced
  • 1/2 lb (225 g) baby spinach, chopped
  • 2 Tablespoons (30 ml) olive oil, to saute with
  • 2 avocados, diced
  • 8 eggs, whisked
  • 1/2 cup (120 ml) coconut milk
  • Salt and pepper, to taste


  1. Preheat oven to 350 F (175 C).
  2. Saute the onions, bell peppers, and spinach in the olive oil until the spinach is wilted.
  3. In a bowl, combine the coconut milk, eggs, and avocado with the onion and spinach mixture.  Season with salt and pepper.
  4. Pour into an 8-by-8 inch baking pan.  Bake for 20-25 minutes until the frittata is cooked (not runny any more).
  5. Let cool, then slice and enjoy.



All nutritional data are estimated and based on per serving amounts.

Net Carbs: 2 g


  • Calories: 212
  • Sugar: 1 g
  • Fat: 18 g
  • Carbohydrates: 7 g
  • Fiber: 5 g
  • Protein: 8 g

Louise co-founded Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. She has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love.