Crab frittata is a delicious breakfast treat! This healthy crab frittata recipe doesn't skimp on the crab, and results in a meaty, flavor-packed crab frittata that is low carb, keto-friendly, and high in protein.
It's simple enough for quick Saturday morning breakfast or a meal prep option, but it's also elevated enough to serve for a special occasion brunch.
Frittatas are often a go-to for me, whether it's for breakfast, lunch, or dinner.
They're quick to prepare, easy to customize, and a great option if you're looking for a healthy meal.
You can pair them with a light salad or enjoy it all on its own. And it's an easy item to make low-carb and keto-friendly.
recipe testing
This crab frittata recipe checks all of those boxes. Juicy lump crab meat is the star ingredient, and its flavor is highlight by aromatics like onion, bell pepper, and bold Old Bay seasoning.
I made it several times during the recipe testing process, changing up the ingredient list slightly each time (and also adding more and more crab!).
The version I landed on features a tiny bit of heat, a little pop of green from the baby spinach, and lots of crab.
Not only is this a delicious breakfast or lunch, but the combination of crab meat, cheese, and eggs means that one serving of this crab frittata will give you 20 grams of protein and just two net carbs.
It is:
- A healthy breakfast or lunch with macros you'll love.
- Easy to make and ready in about 20 minutes.
- A great recipe for meal prep.
- Simple to customize to suit your own taste.
the ingredients
Here's a look at the main ingredients you'll need to make this low-carb and keto crab frittata:
- Crab: While you could certainly use fresh crab (like meat pulled from Dungeness crab or King Crab legs!), the easiest way is to purchase wild-caught crab meat (like lump crab meat) which you can usually find in most grocery stores. Make sure it's real crab versus imitation crab, which is a processed ingredient made from white fish and other additives like food dyes and preservatives.
- Eggs: Every frittata has an egg base and you'll need about seven large eggs for this recipe.
- Seasonings: Salt, pepper, and Old Bay seasoning brings flavor to the dish. Old Bay is a spice blend that goes well with seafood. It adds a slightly sweet, smoky, savory flavor.
- Vegetable add-ins: I like a bit of diced onion, red bell pepper, and a handful of baby kale or spinach for color. You'll cook the veggies in a little bit of avocado oil or olive oil before adding in the egg mixture.
- Cream and cheese: I use a little bit of cream in this recipe, just to lighten up the egg. My cheese of choice is Pepper Jack, but you can certainly use your own favorite! Cheddar cheese or a Gruyere are good options too.
the method
Here's a look at how to make crab frittata! Be sure to scroll to the bottom of the page to view the printable recipe card with all of the details:
Heat your oven to 350°F. Set a non-stick ovenproof frying pan or skillet on the stovetop over medium heat.
Add the oil, then add in the chopped onion and bell pepper. Cook for 3-4 minutes to soften.
While the veggies cook, add the eggs and cream to a medium bowl. Whisk to mix well.
Add the salt, Old Bay seasoning, and the crab meat to the skillet. Add the spinach and cook for just 1 minute or until the spinach has wilted.
Pour egg mixture into the skillet, then sprinkle the grated cheese on top of the frittata.
Let it cook for 2-3 minutes, just until the egg is slightly set around the sides of the pan.
Transfer the pan to the preheated oven and bake for 7-9 minutes or until the frittata has puffed up slightly and is set in the center.
Remove from the oven and let it cool for a couple of minutes before serving. Slice and transfer pieces to a serving plate.
recipe tips
The cooking time will vary based on the thickness of your skillet and your oven. Check on the frittata at about 7 minutes. It may take about 7-10 minutes total. The edges will be a light golden brown and the center will puff up slightly.
Frittata is great on its own but you can also top it with your hot sauce of choice, a dollop of sour cream, or a sprinkle of fresh chives, parsley, or red pepper flakes.
substitutions
- Pepper jack adds a mild amount of heat to the frittata. You can substitute it for grated cheddar cheese, Gruyere, fontina or a smoked gouda.
- Substitute the spinach or baby kale for baby arugula, or finely-chopped lacinato kale.
- The heavy cream can be swapped out for half & half, or you can omit it altogether and add one extra egg.
frequently asked questions
While both a quiche and a frittata feature an egg base with add-ins like vegetables and meat, the main difference is that a frittata is crustless while a quiche combines the egg mixture in a pastry crust.
If you're looking for a low-carb or keto quiche recipe, try out my Keto Quiche Lorraine or my Bacon Mushroom Spinach Quiche with Rosemary Crust.
For other hearty, crust-less options similar to a frittata, try this Crustless Cottage Cheese Quiche or my Crustless Zucchini Quiche.
Unless you are working with fresh-caught crab, you can rest assured that store-bought jumbo lump crab meat and even crab legs are all pre-cooked.
That's what makes this frittata so quick and simple! The crab is quickly reheated in the skillet right before the egg mixture is poured in.
serving and storage suggestions
Store leftover frittata in the refrigerator for up to four days. Reheat in the oven at 300°F or in the microwave until hot.
Frittata is best served hot but like quiche, it can also be served at room temperature.
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Healthy Crab Frittata (Keto, Low Carb)
Crab frittata is a protein-packed, healthy meal that is low in carbs and keto-friendly! Meaty crab is paired with savory onions, red bell pepper, and bold Pepper Jack in this simple frittata recipe.
Ingredients
- 1 tablespoon avocado oil
- ½ cup diced yellow onion
- ¼ cup diced red bell pepper
- ¼ teaspoon fine sea salt
- ½ teaspoon Old Bay seasoning
- ¼ teaspoon ground cayenne or chipotle powder (optional, for extra heat)
- 8 ounces crab meat
- ½ heaping cup baby spinach or baby kale
- 7 large eggs
- ⅓ cup heavy cream or whipping cream
- ½ cup grated Pepper Jack cheese (or substitute cheddar, Gruyere, etc.)
Instructions
- Preheat the oven to 350°F. Set a medium, non-stick, oven-safe skillet on the stovetop over medium heat. Add the oil, then add in the chopped onion and bell pepper. Cook for 3-4 minutes to soften.
- Add the salt, Old Bay seasoning, cayenne pepper (optional), and crab meat to the skillet. Mix well, then add in the baby spinach and cook for just 1 minute or until the spinach has wilted.
- Add the eggs and cream to a medium bowl. Whisk well, then pour the egg mixture into the skillet. Sprinkle the grated cheese on top of the frittata. Let it cook for 2-3 minutes, just until the egg is slightly set around the sides of the pan.
- Transfer the pan to the preheated oven and bake for 7-9 minutes or until the frittata has puffed up slightly and is set in the center.
- Remove from the oven and let it cool for a couple of minutes before serving.
Notes
- The cooking time will vary based on the thickness of your skillet and your oven. Check on the frittata at about 7 minutes. It may take about 7-10 minutes total. The edges will be a light golden brown and the center will puff up slightly.
- Frittata is great on its own but you can also top it with your hot sauce of choice, a dollop of sour cream, or a sprinkle of fresh chives, parsley, or red pepper flakes.
- Pepper jack adds a mild amount of heat to the frittata. You can substitute it for grated cheddar cheese, Gruyere, fontina or gouda.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 253Total Fat: 18gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 283mgSodium: 458mgCarbohydrates: 4gNet Carbohydrates: 2gFiber: 2gSugar: 2gProtein: 20g
This nutritional information is approximate and is provided for convenience as a courtesy.
Did you make this recipe? Let me know!