You may be under the impression that a frittata is a “breakfast only” item. Let me tell you with certainty that anytime is a good time to eat a frittata. Especially when it’s a fiber-packed BLT frittata! Well, bacon, kale and tomato frittata to be precise.
This frittata is simple to whip up for an easy brunch and even better on those nights when you have no time or energy for dinner! The classic flavors of a BLT with fresh tomatoes and salty bacon are perfectly paired with pan-fried kale. Not only is it nutrient dense, but kale stands up to high heat cooking better than traditional, lighter greens. It gives this frittata body and the ability to eat now and reheat-and-eat later!
The main ingredients are likely already lurking in your fridge, which makes this frittata a go-to for those days leading up to your next grocery trip. Any cheese would be delicious, but I chose Parmesan for this frittata because it’s low moisture and goes well with the addition of a handful of juicy tomatoes. The crisp bacon plus salty cheese is so flavorful that no extra seasoning is required either!
Yields 6 servings of Bacon Kale and Tomato Frittata
The Preparation
- 1 cup kale, chopped, stems removed
- 7 ounces bacon
- 1/4 cup heavy whipping cream
- 7 large egg
- 1/2 cup parmesan cheese, shredded
- 1 tablespoon mayonnaise
- 5 medium cherry tomatoes, halved
- salt and pepper, To taste
- 3 tablespoons fresh parsley, Ripped
The Execution
1. Heat oven to 400°F.
2. In a large bowl beat eggs, mayonnaise, and heavy whipping cream until combined. Add Parmesan cheese and whisk gently. Set aside.
3. Heat the non-stick skillet over medium-low heat and fry the bacon until crisp. Place bacon on paper towel to cool, reserving one strip for garnish.
4. Using the same skillet, lightly fry kale over medium-low heat until the leaves begin to soften.
5. Hand crumble the cool bacon back into the skillet and use a spatula or fork to distribute the greens and meat evenly.
6. Stir the egg mixture in case any cheese has settled to the bottom. Pour the egg mixture into the skillet and increase heat to medium.
7. Before the eggs begin to set, add 3/4 of the tomato halves and continue to cook for about one minute. Once the frittata begins to set at the edges, place the skillet in a hot oven for 5-10 minutes or until completely cooked. Top with remaining bacon and tomato, then sprinkle with parsley.
This makes a total of 6 servings of Bacon Kale and Tomato Frittata. Each serving comes out to be 359 calories, 29.9g fats, 2.2g net carbs, and 22.2g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 1 cup kale | 20 | 0.3 | 3.9 | 1.4 | 2.5 | 1.3 |
| 7 ounce bacon | 1058 | 92.6 | 0 | 0 | 0 | 52.9 |
| 1/4 cup heavy whipping cream | 202 | 21.5 | 1.6 | 0 | 1.6 | 1.7 |
| 7 large egg | 551 | 36.6 | 2.8 | 0 | 2.8 | 48.4 |
| 1/2 cup parmesan cheese | 216 | 14.3 | 2.1 | 0 | 2.1 | 19.3 |
| 1 tablespoon mayonnaise | 94 | 10.3 | 0.1 | 0 | 0.1 | 0.1 |
| 5 medium cherry tomatoes | 15 | 0.2 | 3.3 | 1 | 2.3 | 0.8 |
| — salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 3 tablespoon fresh parsley | 4 | 0.1 | 0.7 | 0.4 | 0.3 | 0.3 |
| Totals | 2159 | 175.8 | 14.5 | 2.8 | 11.7 | 124.8 |
| Per Serving (/6) | 360 | 29.3 | 2.4 | 0.5 | 1.9 | 20.8 |
Bacon Kale and Tomato Frittata
Ingredients
- 1 cup kale chopped, stems removed
- 7 ounce bacon
- ¼ cup heavy whipping cream
- 7 large egg
- ½ cup parmesan cheese shredded
- 1 tablespoon mayonnaise
- 5 medium cherry tomatoes halved
- salt and pepper To taste
- 3 tablespoon fresh parsley Ripped
Instructions
- Preheat oven to 400F and gather your ingredients.
- In a large bowl beat eggs, mayonnaise, and heavy whipping cream until combined. Add Parmesan cheese and whisk gently. Set aside.
- Heat a non-stick, oven-proof skillet over medium-low heat and fry the bacon until crisp. Place bacon on paper towel to cool, reserving one strip for garnish.
- Using the same skillet, lightly fry kale over medium-low heat until the leaves begin to soften.
- Crumble the bacon and add all but reserved piece back into the skillet, using a spatula or fork to distribute evenly.
- Stir the egg mixture in case any cheese has settled at the bottom. Season with salt and pepper. Carefully pour the egg mixture into the skillet and increase heat to medium.
- Before the eggs begin to set, add 3/4 of the tomato halves and continue to cook for about one minute. Once the frittata begins to set at the edges, place the skillet in a hot oven for 5-10 minutes or until cooked. Top with reserved chopped bacon and tomato, then sprinkle with parsley to finish.
