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Keto Goats’ Cheese and Mixed Pepper Frittata

An oven-baked frittata stuffed with mixed bell peppers, goats' cheese, shallots and cream.
a frittata with  mixed peppers and goats' cheese on a plate

I Recomend This for: Keto Goats’ Cheese and Mixed Peppers Frittata

Keto Goats’ Cheese and Mixed Peppers Frittata is good for the keto diet, works for the Atkins’ diet but is a definite no-no for paleo or whole30 – don’t even think about it!

Strictly keto and Atkins’ Maintenance, however, have this deceptively simple dish to fall back.  It’s almost effortless and so quick to prepare.  And then, you get to abandon it in the oven, put your feet up and pick a good movie on tv for when the kids are in bed.  I watched Eye in the Sky recently, it was a superb film, very thought-provoking, some edge of the seat moments and rather sad too (yes, I cried, but I’m a softie!) – be prepared!

But, let’s focus on recipe recommendations.  Like I said, this is a keto frittata so there’s a bit more fat than protein which works out great for keto, but not too much that it needs a major adjustment for Atkins’ either. The net carbs are at 8.8g which is a gram or too higher than I normally recommend for a keto side dish. However, this frittata is large and filling and you won’t need much more than a small main dish to go with it. In fact, you could easily make four portions out of it and knock it down to 4 net carbs instead, but I left the nutrition values for two because that is how we use it.

I would recommend adding in some Simple Roast Chicken to either diet.  A small chicken for two can be done in about 45 mins with minimal prep time.  The oven temp is the same for both frittata and chicken, so no messing about with the cooking times or anything.  So, pop in the chicken. Set about prepping the frittata, you’ll be ready just in time, and put the frittata in the oven right next to the chicken. For keto followers, right at the end of the cooking time, just make up a bit of Easy Homemade Mayonnaise, put a nice fat blob on the side of your plate and dip the chicken in to keep your fat content up.

Now for the evening film choice…

And Here It Is: Keto Goats’ Cheese and Mixed Pepper Frittata

a frittata on a plate
Keto Goats’ Cheese and Mixed Peppers Frittata
An oven-baked frittata stuffed with mixed bell peppers, goats' cheese, shallots and cream.
5 from 1 vote
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Lunch, Main Dish, Side Dish
Cuisine Atkins’, Keto
Servings 2 people
Calories 509 kcal


  • 200 g mixed sliced bell peppers (I defrost them from a bag of frozen, pre-sliced peppers but use fresh if you wish) (1⅓ cup)
  • 50 g goats' cheese (2 oz)
  • 30 g shallots (about 2 tbsp of chopped shallot)
  • 6 medium eggs
  • 60 g cream (¼ cup)
  • 1 large garlic clove
  • 1/4 tsp salt
  • 1 tbsp butter


  • Pre-heat a fan-assisted oven to 200° C or 400° F.
  • Finely slice the shallots and mixed peppers.
  • In a bowl, mix together the eggs, bell peppers, goats' cheese, shallots, cream and salt.
  • In a 23cm x 23cm (9 x 9 inch) casserole dish, use a pastry brush to brush the butter over the bottom and sides of the dish.
  • Pour the egg mix into the casserole dish.
  • Bake for 30 mins.
  • Work a spatula around all sides of the dish to loosen the frittata before removing it from the dish.
  • Serve.


Net Carbs: 9.3g


Serving: 311gSodium: 624mgCalcium: 327mgVitamin C: 130mgVitamin A: 4869IUSugar: 8gFiber: 3gPotassium: 475mgCholesterol: 568mgCalories: 509kcalTrans Fat: 1gMonounsaturated Fat: 12gPolyunsaturated Fat: 3gSaturated Fat: 15gFat: 40gProtein: 27gCarbohydrates: 11.9gIron: 3mg
Keyword bell pepper, cream, egg, garlic, goats’ cheese, onion
Tried this recipe?Let us know how it was!

A Little About Us: Alex, Carl, Isla and Taran

The first part of this week was quite uneventful, and I was thinking I would be recounting the many and varied virtues of the chicken egg this week.  But, Isla trumped the eggs and became the star of her own little drama the other day.  Although it must be said that we would have preferred a safe and uneventful week which culminated in egg virtues.  

The currently normal covid school morning routine involves Carl getting both lunches and kids ready and with me walking said kids and lunches to school.  Due to distancing they have separate start times with Isla being the first at 07:45am.  I then head back home, wait the required 10 mins before setting off with Taran.  After school, they both go to the after-school club where they stay until either Carl or I go and pick them up.  This particular day they had been at school, as usual.  Carl had been to drop something off at work and chose to spend the last part of the afternoon working from home.  I was on shift at the casino and not due back till after 10pm. 

Alone in the apartment, Carl hears banging and crying from the front door of our apartment block.  Recognising his daughter’s cries but disbelieving she would be outside the door when she should be at school, he nevertheless left his work and ventured out to see.  There, banging her little fists on the front door and crying uncontrollably, was one terrified little girl.  After lots of calming hugs and kisses and utter disbelief, Isla tells Carl she was called out of the club by a teacher and left outside the front gates.  Alone and afraid she spent some time crying outside the gates before deciding to make her own way home.  She walked along the path, crossed the road, quite a busy one, and ran home alone. Later, when she had calmed down a bit, we received a re-enactment of the courageous journey and road crossing.  It came complete with head turns which were to ensure no cars were coming. 

At the time though there was a now enraged Daddy!  Carl stomps off to the school with Isla in tow, demanding an explanation.  Their records said she was still in school.  So, if she had gotten lost, or even worse – taken, it would have been many hours before we knew, and even then, we would have wasted time searching the school thinking she was still inside.  The only thing they could think had happened was a name mix-up, but for us, this did not seem a good explanation of why one little girl had been left all alone outside the school gates. 

We sent emails to various top levels asking how this could happen.  Investigations have begun – so they tell us anyway.  We got lucky, but maybe, next time, it won’t go so well.  It’s best to close the security gaps now than later.  Isla, in the meantime, has had something to tell her friends.  Her school teacher (nothing to do with the club at all) said to the rest of the class how well Isla did to get home alone.  This gave her instant fan status in her class, and peer adoration is always a good healer for little girls.


Comments welcome!

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