Cast-Iron Brie, Bacon, and MCT Oil Skillet Frittata
BREAKFAST
The beauty of a frittata is that it is infinitely forgiving, provided you treat your eggs with respect. By drawing on the rustic French omelette paysanne and wedding it to the sturdy, open-faced architecture of an Italian frittata, we get a breakfast that feels distinctly European but cooks in a fraction of the time. We skip the traditional potatoes entirely to keep our macros pristine, leaning instead into the rich, rendered fat of thick-cut bacon and the gooey, earthy melt of a good triple-cream Brie. Emulsifying MCT oil and heavy cream directly into the eggs ensures this dish hits heavy on satiety and ketone production, fueling you long past the morning rush. The oven does all the heavy lifting, keeping your active prep time to under ten minutes.
Per serving (yields 4 servings): NET CARBS: 2 g Total carbs: 2.5 g | Fiber: 0.5 g | Sugar alcohols: 0 g Fat: 42 g | Protein: 21 g Calories: ~485
Before you start
Fire up the oven.
Preheat your oven to 375°F (190°C) before you touch a single pan.
Ingredients
- large eggs6 large
- heavy whipping cream1/4 cup
- MCT oil1 tbsp
- kosher salt1/4 tsp
- black pepper1/2 tsp
- sugar-free thick-cut bacon4 oz
- Brie cheese3 oz
- fresh chives1 tbsp
Method
- 01
Render the bacon fat.
Place a 10-inch well-seasoned cast-iron skillet over medium heat and add the chopped bacon. Cook for 5 to 6 minutes, stirring occasionally, until the fat has completely rendered out and the pork is crispy and browned. Turn off the stovetop heat and spread the bacon bits evenly across the bottom of the skillet.
- 02
Whisk the base with respect.
In a mixing bowl, crack the eggs and add the heavy cream, MCT oil, kosher salt, and black pepper. Use a fork—not a whisk—to beat the mixture just until the yolks and whites combine and the oils emulsify. Over-whipping incorporates too much air and turns a good, sturdy frittata into a sponge.
- 03
Assemble the skillet.
Pour the egg mixture directly into the hot skillet over the bacon and all that glorious rendered fat. The edges should immediately sizzle. Arrange the strips of Brie evenly across the top; let them sink into the eggs naturally.
- 04
Let the oven do the heavy lifting.
Transfer the skillet to the preheated oven. Bake for 12 to 15 minutes, or until the center is just set and the Brie has melted into luxurious, gooey pools.
- 05
Rest and garnish.
Carefully remove the hot skillet from the oven. Let it rest for a couple of minutes to finish setting, then slice it into quarters and scatter the fresh chives over the top.
Notes
Why this swap?
A traditional French omelette paysanne relies on diced potatoes for bulk and starch. By omitting them entirely and driving up the fat ratios with heavy cream and MCT oil, we save approximately 15g of net carbs per serving. This shifts the body's fuel source squarely to dietary fat while retaining the dish's rustic soul.
Hidden-Ingredient Check: Bacon.
Nearly all commercial bacon is cured with brown sugar or maple syrup to balance the salt, sneaking unwanted carbohydrates straight into your pan. Always read the label and specify sugar-free bacon (brands like Pederson’s or US Wellness are highly reliable) to maintain your macros.
Technique Tip: Don't fear the rendered fat.
Leave every single drop of bacon fat in the pan. Keto removes cheap shortcuts, meaning the cooking has to work harder. The rendered animal fat not only prevents the eggs from sticking to the cast iron, but it provides profound depth of flavor and necessary energy density.
From Keto 10 Minute Meals.