Picture slicing into a thick wedge of golden egg torta — crispy on top where the Parmesan caught the heat, impossibly creamy inside from dollops of whole milk ricotta that barely melted into the custard. Each bite carries shreds of tender zucchini, pops of buttery pine nut, and that unmistakable fragrance of fresh basil hitting warm cheese. This is the kind of Italian lunch that makes you forget you are watching carbs at all.

The macro breakdown reads like a keto textbook. Eggs and three Italian cheeses deliver 28 grams of protein and 37 grams of fat per wedge, while zucchini keeps the total carb count at a lean 6 grams — just 5 grams net after fiber. Fat accounts for roughly 70 percent of the calories here, which is exactly where a well-formulated ketogenic meal should land. No hidden starches, no fillers, no compromises.

Beyond the nutrition, this torta solves a real weekday problem. It bakes hands-off in the air fryer in 20 minutes, slices cleanly into four sturdy wedges, and travels well in a container at room temperature or cold. Make it Sunday evening and grab a slice each day for lunch. It reheats in two minutes in the air fryer and tastes just as good on Thursday as it did the day you made it.

Ingredients (serves 4)

For the torta:

  • 8 large eggs
  • 3/4 cup (185g) whole milk ricotta
  • 3/4 cup (75g) finely grated Parmesan
  • 1/2 cup (56g) shredded low-moisture mozzarella, divided
  • 1 medium zucchini, about 7 inches (200g)
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried Italian seasoning (oregano, basil, thyme blend)
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper

For topping and finishing:

  • 3 tablespoons (25g) raw pine nuts
  • 2 tablespoons (30ml) extra virgin olive oil, divided
  • 6–8 fresh basil leaves

Instructions

  1. Prep the zucchini. Grate the zucchini on the large holes of a box grater. Transfer to a clean kitchen towel, sprinkle with a pinch of salt, and let sit for 3 minutes. Wrap the towel tightly around the zucchini and squeeze firmly over the sink until no more liquid drips out. You should end up with about 3/4 cup of tightly packed, dry shreds. This step prevents a soggy torta — do not skip it.

  2. Mix the batter. In a large bowl, whisk the eggs until the whites and yolks are fully combined. Add the ricotta in small spoonfuls and whisk until the mixture is smooth with only small curds of ricotta visible — you want some texture, not a perfectly uniform batter. Stir in the grated Parmesan, half of the shredded mozzarella (1/4 cup), the minced garlic, Italian seasoning, red pepper flakes, salt, and black pepper. Fold in the squeezed zucchini until evenly distributed.

  3. Prepare the pan. Use a 7-inch (18cm) round cake pan or air fryer–safe baking dish that fits your air fryer basket. Brush the bottom and sides with 1 tablespoon of the olive oil, making sure to coat every surface so the torta releases cleanly.

  4. Fill and top. Pour the egg mixture into the prepared pan. Scatter the remaining 1/4 cup mozzarella evenly over the surface, then press the pine nuts gently into the top so they sit half-submerged. They will toast as the torta bakes.

  5. Air fry. Place the pan in the air fryer basket. Set the temperature to 320°F (160°C) and cook for 18–20 minutes. The torta is done when the top is golden brown, the edges have pulled away slightly from the pan, and a toothpick inserted into the center comes out clean or with just a tiny smear of moist egg — not wet batter. If your air fryer runs hot, check at 16 minutes. If the top browns too quickly before the center sets, loosely tent a small piece of aluminum foil over the pan for the final 5 minutes.

  6. Rest and release. Remove the pan from the air fryer and let the torta rest for 5 minutes. This firms up the structure and makes slicing far easier. Run a thin knife or offset spatula around the edge, then invert the torta onto a cutting board. Flip it right-side-up so the golden pine nut crust faces up.

  7. Finish and serve. Drizzle the remaining 1 tablespoon of olive oil over the top. Tear the fresh basil leaves and scatter them across the surface. Slice into 4 equal wedges. Serve warm, at room temperature, or cold — it is excellent all three ways.

Nutrition per Serving

Nutrient Amount
Calories ~480 kcal
Fat ~37g
Protein ~28g
Total Carbs ~6g
Fiber ~1g
Net Carbs ~5g

Nutrition is approximate and based on the stated ingredients using USDA data. Actual values may vary depending on specific brands of ricotta and cheese.

Tips & Variations

Squeeze your zucchini like you mean it. This is the single most important step. Zucchini is roughly 95 percent water, and any moisture left behind will pool at the bottom of your torta, creating a soggy layer that refuses to set properly. After grating, let the salt draw out moisture for a few minutes, then wring the towel until your hands are tired. You should be able to squeeze the shreds into a tight, dry ball.

Swap pine nuts for a nut-free option. If pine nuts are unavailable or you have a tree nut allergy, hulled sunflower seeds or raw pumpkin seeds (pepitas) work beautifully and toast to the same golden crunch in the air fryer. The macros stay nearly identical — sunflower seeds actually have slightly more protein per gram.

Watch for hidden carbs in pre-shredded cheese. Many bagged shredded mozzarella brands contain potato starch or cellulose as anti-caking agents, which add 1–2 grams of carbs per serving that do not appear on a block of cheese. For the cleanest macros, buy a block of low-moisture mozzarella and shred it yourself. It also melts better.

Scale up for serious meal prep. Double the recipe and bake it in two pans back to back, or use a larger 9-inch pan and increase the cook time to 25–28 minutes at the same temperature. Eight slices of torta will carry you through four days of lunches for two people. Wrap individual wedges in parchment and store them in an airtight container in the fridge for up to 5 days.

Pair it right for a complete keto lunch. On its own, this torta clocks 480 calories — plenty for most people at midday. If you want to round it out, serve alongside a handful of mixed greens dressed with olive oil and lemon, or a few slices of ripe avocado. Both options add healthy fats without meaningfully increasing the carb count.

Frequently Asked Questions

Can I use a different temperature to get an even crispier top?
You can bump the temperature to 340°F (170°C) for the final 3–4 minutes of cooking to get extra browning on the Parmesan and pine nuts, but avoid starting at a higher temperature. Egg-based dishes cooked too hot become rubbery and develop an unpleasant sulfur taste. The lower-and-slow approach at 320°F gives you a creamy, custard-like interior while the residual heat and the cheese on top still produce a satisfying golden crust. If your air fryer does not go as low as 320°F, use the lowest available setting and reduce the time by a few minutes.
What can I substitute for ricotta to keep this keto?
Full-fat cream cheese (softened to room temperature so it blends easily) is the closest swap and actually lowers the carb count slightly since cream cheese has fewer carbs per serving than ricotta. Mascarpone also works and adds a richer, more luxurious texture. If you want to stay firmly in Italian territory, use fresh goat cheese — it has a tangier flavor that pairs well with the zucchini and basil. Avoid fat-free or low-fat ricotta, which is higher in carbs and lower in the fats that make this torta satisfying.
How should I store and reheat leftovers?
Let the torta cool completely, then slice into individual wedges and store in an airtight container in the refrigerator for up to 5 days. To reheat, place a wedge back in the air fryer at 300°F (150°C) for 3–4 minutes — it crisps up the exterior again and warms through without drying out. You can also eat it cold straight from the fridge, which makes it ideal for packed lunches. The torta does not freeze well because the ricotta releases water upon thawing, resulting in a slightly grainy texture.
How do I make this dairy-free for vegan keto?
Replace the eggs with a silken tofu base — blend 14 ounces (400g) of firm silken tofu until smooth and use that as the binder. Swap ricotta for a cashew-based ricotta made from soaked raw cashews blended with lemon juice, nutritional yeast, and garlic. Use a vegan Parmesan made from ground walnuts, nutritional yeast, and salt. Skip the mozzarella or use a coconut oil–based vegan shred. The torta will have a softer set and the macros will shift — more fat from nuts, less protein — but it holds together well and still tastes distinctly Italian. Add an extra tablespoon of olive oil to keep the fat ratio in keto range.
My torta is golden on top but still liquid in the center — what went wrong?
This almost always means the pan is too deep or too full, so the heat cannot reach the center before the top over-browns. Make sure you are using a 7-inch pan that is no more than 2 inches deep, and that the batter fills it no higher than about 1.5 inches. If your only option is a deeper pan, reduce the temperature to 300°F (150°C) and extend the cook time to 25–28 minutes, tenting with foil after the top sets. Also check that you squeezed enough water from the zucchini — excess moisture dilutes the egg custard and dramatically slows the set time. Finally, avoid opening the air fryer during the first 14 minutes, as the temperature drop can stall cooking in the center.