Embarking on a low-carb lifestyle presents numerous challenges. So many people are used to eating grain-based breakfasts high in starches and sugars. And who doesn’t like to have a sweet treat at the end of a meal? The problem with these carbohydrate-rich components of the North American diet is that they contribute directly to the current epidemic of overweight and obesity.
According to Dr. Robert Su, author of Carbohydrates Can Kill, elevated blood sugar from excess consumption of carbohydrates contributes to inflammation, immune system dysfunction, cardiovascular disease, cancer, and Alzheimer’s disease.
This frittata provides a filling breakfast or brunch dish. It’s so versatile that it can also be a healthy dessert! A typical frittata typically contains cheese, meat or vegetables. However, by substituting low-carb fruits like blueberries, raspberries or blackberries, you can enjoy a sweet treat that is high in protein and rich in antioxidants.
Recipe for Low-Carb Blueberry Frittata
- 1/2 lb blueberries (about 2 pints)
- 6 eggs
- 2 tbsp butter
- 1/3 cup heavy whipping cream
- 1 tsp vanilla
- 1 3/4 tsp Truvia TM
- 1 tsp xantham gum (optional)
- 1/4 tsp salt
- 1 tsp cinnamon
- 1/2 tsp nutmeg
Preheat oven to 425o.
Melt butter in 9-inch ovenproof frying pan. Add blueberries and sauté until a little soft. Remove from heat.
In a bowl, beat together eggs and whipping cream. Add Truvia TM, xantham gum, cinnamon, nutmeg, salt, and vanilla, and beat until well mixed.
Pour egg mixture over blueberries.
Bake for about 10 minutes or until frittata is set in the center.
Cut into 6 portions and serve.
Yield: 6 portions, each of which contains less than 5 grams of net carbohydrate (net carbs are digestible sugars and starches that raise blood sugar; fiber and sugar alcohols are not included in this amount). If served as a main dish for breakfast or brunch, cut into 4 portions, each of which will contain a little more than 7 grams of net carbohydrate.
Servings can be topped with whipped heavy whipping cream, sour cream or whipped cream cheese. Carbohydrate counts for these toppings are not included in the total above.
It’s possible to substitute raspberries or blackberries and maintain the same low carbohydrate counts. If other fruits are used, they will increase the carb counts.
If you prefer a lighter color for your frittata, omit the cinnamon and nutmeg.
Coconut oil may be substituted for butter.
There is some evidence that xantham can cause intestinal problems in infants, particularly those born prematurely. Obviously, infants should not be given baked goods to eat. However, if you have any concerns for older children or adults, you can use extra coconut flour to thicken the batter in place of xantham. Guar gum also has been used as a low-carb thickener.