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Caramelized onion frittata⏱ 30 min total
Recipes

Caramelized onion frittata

Per 1 serving · 199 g · 6 ingredients

Calories
367
18%
of a 2,000 cal day
  • Protein
    19g
    21% of calories
  • Carbs
    6.2g
    7% of calories
  • Fat
    29g
    72% of calories
Portion
  • ✓ Keto-friendly

At a glance

One serving of Caramelized onion frittata (199 g) has 367 calories, with 19 g of protein, 6.2 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (72% of calories). It is high in protein (38% DV), thiamine (32% DV) and riboflavin (b2) (38% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 30%, 60% and 118% of the daily value.

Per 100 g
184cal
medium energy density
Protein per 100 cal
5.2g
Net carbs
5g
carbs minus fiber
Fiber
1g
2.7 g sugar

High in

20%+ of the daily value

  • Protein38%
  • Thiamine32%
  • Riboflavin (B2)38%
  • Vitamin B629%
  • Vitamin B1252%
  • Pantothenic acid33%

Good source of

10–19% of the daily value

  • Vitamin A15%
  • Vitamin D11%
  • Niacin12%
  • Folate (B9)14%
  • Copper13%

Watch

20%+ of the daily value

  • Sodium30%
  • Saturated fat60%
  • Cholesterol118%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 25 min
  1. 1

    Preheat oven to 350F. Whisk eggs and thinly slice the onions.

  2. 2

    Cook italian sausage in a large skillet over medium heat until cooked through. Use a wooden spoon to break up the sausage while it cooks.

  3. 3

    Grease a glass baking dish with the coconut oil. Place your italian sausage in the dish.

  4. 4

    While pan is still hot and over medium heat, add your sliced onions to the italian sausage grease.

  5. 5

    Cooking down for about 8-10 minutes, continuously stirring onions to prevent burning.

  6. 6

    While the onions are caramelizing, mix in your eggs with the italian sausage in your baking dish.

  7. 7

    Once your onions are caramelized, place the onions on top throughout the baking dish, covering all the eggs and italian sausage.

  8. 8

    Bake for 10-13 minutes or until your eggs are completely cooked through in the middle.

Vitamins & minerals

Amounts for 1 serving (199 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A134 μg
15%
Vitamin C5 mg
6%
Vitamin D2 μg
11%
Vitamin E1 mg
6%
Vitamin K1 μg
1%
Thiamine0.4 mg
32%
Riboflavin (B2)0.5 mg
38%
Niacin2 mg
12%
Vitamin B60.4 mg
29%
Folate (B9)54 μg
14%
Vitamin B121 μg
52%
Pantothenic acid2 mg
33%
Choline250 mg
45%

Minerals

NutrientAmount% Daily Value
Calcium70 mg
7%
Iron2 mg
28%
Potassium341 mg
7%
Magnesium24 mg
6%
Phosphorus263 mg
38%
Zinc2 mg
20%
Copper0.1 mg
13%
Manganese0.2 mg
7%
Selenium40 μg
73%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats4 g—
Proline1 g—
Retinol134 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 367 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 70min
    Walking (3.5 mph)
  • 44min
    Cycling (moderate)
  • 31min
    Running (6 mph)
  • 52min
    Swimming laps

Common questions

How many calories are in Caramelized onion frittata?

One serving of Caramelized onion frittata (1 serving) has 367 calories, which works out to 184 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Caramelized onion frittata high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Caramelized onion frittata keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 7% of calories.

How much sodium is in Caramelized onion frittata?

690 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Caramelized onion frittata?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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