Keto Masala Omelet Frittata

Omelet vs Frittata

Today I’m making a Keto masala omelet frittata. Is that even possible? What’s the difference? Aren’t they the same thing? Well not quite. They are similar but a Frittata is more like a crustless quiche (I’ve made a Keto crustless quiche before). A Frittata is an Italian dish and well an omelet is well, an omelet. So today I’m taking the humble masala omelet. Which is an Indian omelet made with onion, coriander, spices and green chillies (which I’m skipping) and turning it into a Frittata.

This Frittata is the ultimate meal prep dish. You can make it and cut it up and eat a piece everyday for breakfast. The best part is you can customize it to suit your tastes and use up things in your pantry.

Odds & Ends

The sausage – Mutton in India is goat meat. For some reason I feel like it’s the most representative meat of the country. Since I had some mutton sausages lying around it seemed like the perfect fit for this dish. They are fully cooked and not raw. I realize that most people might not find mutton sausages where they live so you can use anything that’s convenient. You don’t even have to buy sausage you can just cook some ground meat and add it. I will mention that while you can add raw meat into the eggs and it will cook there is a chance that the frittata will suffer because of all the liquid that the raw meat will release. And your dish will be a soggy mess.

The heat – There are two kinds of heat. The first being temperature.  Normally a frittata is cooked at 170C approx so that the eggs don’t get any colour on them. If you’ve ever eaten a masala omelet in India, you know the egg needs colour. Hence I cooked mine at 200C instead. The other kind of heat is the spice. Normally green chillies go into this dish. I skipped them. However if you have a better spice tolerance than mine then feel free to add them.

The vegetarians – Please don’t add the meat. Make this without the meat and it will be just fine. If you want to add in some vegetables to make it exciting then make sure you cook them on a frying pan first. Some veggies I’d recommend are mushrooms, spinach, broccoli, french beans etc.

Keto Masala Omelet FrittataNutrition Info (Per serving)

  • Calories: 151
  • Net Carbs: 2g
  • Carbs: 2g
  • Fat: 12g
  • Protein: 8g
  • Fiber: 0g

This recipe makes 8 servings. Get this recipe on myfitnesspal. The macros do not include the mutton sausage because I doubt everyone will have access to the same brand. So just add the meat you use separately in your food log. I’ve also used a generic cheddar for the macros instead of the standard Indian cheese since once again it might not be available to all. However it’s about 100 calories less and 10g fat and protein less if you are using say Britannia block cheese or Amul block cheese.

Keto Masala Omelet Frittata

Keto Masala Omelet Frittata

A fusion of Indian flavours into an Italian Frittata
4.34 from 6 votes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Breakfast
Cuisine Indian, Italian
Servings 8 servings


  • 6 Eggs
  • 100 ml Heavy Whipping Cream
  • 100 grams Cheddar Cheese
  • 60 grams Red onion
  • 200 grams Sausage meat of choice Make sure it's cooked!
  • 10 grams Coriander
  • 1/4 Tsp Tumeric
  • 1/2 Tsp Kashmiri Red Chilli Powder
  • 1/2 Tsp Coriander Powder
  • 1/4 Tsp Garam Masala Powder
  • 1 Tsp Salt (season to taste, if your sausage meat is seasoned maybe add less)


  • Preheat your oven to 200C
  • Finely dice the red onion and the coriander. Also separate the sausage meat from the casing and chop it nice and finely. It should look like ground meat.
  • Crack the eggs into a mixing bowl and season with salt and all the masalas. Also add in the heavy whipping cream and beat it well. Make sure you get in as much air into the mixture as possible to make it nice and fluffy.
  • Then add in the meat, onions and coriander and mix everything well.
  • Grease your ovenproof dish with some butter or oil and pour in the egg mixture and spread everything out evenly.
  • Bake for 15 minutes till the eggs are cooked
  • Slice and serve
Tried this recipe?Let us know how it was!

Similar Posts


  1. So delicious! I doubled this recipe and made about 16 muffin sized quiches with some leftover bacon, ham and breakfast sausage. The spices and fresh coriander paired with the saltiness of the meat is excellent!

  2. With a few adjustments this recipe is perfect for my (iron overload) nutritional situation/diet! I love it!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating