Imagine slicing into a thick, golden frittata laced with tandoori spices — cumin, coriander, smoked paprika, and a whisper of cayenne — studded with cubes of pan-crisped paneer and ribbons of wilted baby spinach. Every forkful delivers that unmistakable warmth of Indian spicing, while a cool drizzle of fresh mint raita ties it all together. This is the kind of lunch that feels indulgent and complex but comes together in a single skillet in under 30 minutes.

The macro profile here is textbook ketogenic. With 39 grams of fat per serving — over 72% of calories from fat — courtesy of ghee, paneer, heavy cream, and eggs, your body stays fueled and in fat-burning mode. Net carbs clock in at just 5 grams thanks to the near-zero-carb base of eggs and paneer, while 26 grams of protein keeps you full well past the afternoon slump.

This frittata is a meal-prep dream. Bake it on a Sunday, slice it into four generous wedges, and stash them in the fridge for weekday lunches. It reheats beautifully in the microwave or a quick stint back in a warm skillet, and the raita keeps separately for up to four days. Pack a wedge with the raita in a small container and you have the most exciting desk lunch in the office.

Ingredients (serves 4)

For the frittata:

  • 8 large eggs
  • 7 oz (200g) paneer, cut into ½-inch (1.25cm) cubes
  • 2 tablespoons (30g) ghee
  • 2 cups (60g) baby spinach, loosely packed
  • 1 small green chili, finely minced (seeds removed for less heat)
  • 2 tablespoons (20g) finely diced red onion
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon smoked paprika
  • ½ teaspoon turmeric
  • ¼ teaspoon cayenne pepper (adjust to taste)
  • ¼ teaspoon garam masala
  • ¼ cup (60ml) heavy cream
  • ½ cup (55g) shredded mozzarella or mild cheddar
  • ½ teaspoon salt, or to taste
  • Freshly ground black pepper

For the mint raita:

  • ¼ cup (60g) full-fat plain Greek yogurt
  • 2 tablespoons finely chopped fresh mint
  • 1 teaspoon fresh lemon juice
  • Pinch of salt
  • Pinch of ground cumin

Instructions

  1. Prepare the raita first. In a small bowl, stir together the Greek yogurt, chopped mint, lemon juice, salt, and cumin until smooth. Cover and refrigerate while you make the frittata. This lets the flavors meld.

  2. Crisp the paneer. Heat 1 tablespoon of ghee in a 10-inch (25cm) oven-safe skillet over medium-high heat. Add the paneer cubes in a single layer and cook undisturbed for about 2 minutes per side until golden on two faces. Remove the paneer to a plate and set aside.

  3. Toast the spices and aromatics. Reduce heat to medium and add the remaining 1 tablespoon of ghee to the same skillet. Add the diced red onion and green chili. Sauté for 1 minute until fragrant. Sprinkle in the cumin, coriander, smoked paprika, turmeric, cayenne, and garam masala. Stir constantly for 30 seconds — you will smell the spices bloom and the mixture will turn a deep golden color.

  4. Wilt the spinach. Add the baby spinach to the skillet and toss with the spiced ghee until just wilted, about 45 seconds. Spread the spinach evenly across the bottom of the pan.

  5. Preheat the broiler. While the spinach wilts, set your oven broiler to high and position a rack about 6 inches (15cm) from the heating element.

  6. Build the frittata. In a medium bowl, whisk the eggs with the heavy cream, salt, and black pepper until uniformly combined but not overly frothy. Scatter the crisped paneer cubes over the spinach in the skillet. Pour the egg mixture evenly over everything. Gently shake the pan to distribute, but do not stir.

  7. Cook the base on the stovetop. Let the frittata cook undisturbed on medium heat for 5 to 6 minutes. The edges should be visibly set and pulling away slightly from the skillet, while the center remains slightly jiggly.

  8. Finish under the broiler. Sprinkle the shredded mozzarella evenly over the top. Transfer the skillet to the oven and broil for 3 to 4 minutes until the cheese is bubbling and the top is golden with a few charred spots. Watch it closely — broilers vary, and the jump from perfect to burned happens fast.

  9. Rest and serve. Remove the skillet from the oven (remember, that handle is scorching hot — use a thick oven mitt). Let the frittata rest in the pan for 3 minutes; this makes it easier to slice cleanly. Cut into 4 wedges, plate each one, and drizzle generously with the chilled mint raita. A scatter of extra mint leaves or a pinch of smoked paprika on top makes for a beautiful presentation.

Nutrition per Serving

Nutrient Amount
Calories ~485 kcal
Fat ~39g
Protein ~26g
Total Carbs ~7g
Fiber ~2g
Net Carbs ~5g

Nutritional values are approximate and may vary based on specific ingredient brands and exact measurements used.

Tips & Variations

Make it spicier (or milder). The recipe as written delivers a medium warmth. For serious heat, leave the green chili seeds in and double the cayenne to ½ teaspoon. For a milder version suitable for kids or sensitive palates, omit the cayenne entirely and use a mild green pepper instead of the chili — the frittata still tastes deeply flavorful from the cumin and coriander alone.

Swap the cheese to change the character. Mozzarella gives a mild, stretchy melt, but pepper jack adds a Tex-Mex twist, and crumbled feta creates a tangier, more Mediterranean finish. All keep the macros virtually identical. Avoid pre-shredded cheese with cellulose coating if you want the cleanest melt and lowest hidden carb count.

Watch for hidden carbs in yogurt. Full-fat plain Greek yogurt typically has 3 to 4 grams of carbs per ¼ cup, which is already factored into this recipe. Avoid flavored yogurts or low-fat varieties — they often contain 12 to 15 grams of sugar per serving and will blow your carb budget. If you are strict keto, check labels and choose a brand with the lowest carb count, or substitute sour cream for the raita base.

Store and reheat for weekday lunches. Refrigerate leftover frittata wedges in airtight containers for up to 4 days. Keep the raita in a separate small jar. To reheat, microwave a wedge for 60 to 90 seconds, or warm it in a dry skillet over medium-low heat for 3 minutes per side until heated through. The skillet method restores the crispness on the bottom, which the microwave cannot do.

Add extra fat if your macros need it. If you are targeting a higher fat ratio or a bigger calorie count, drizzle a teaspoon of ghee or good olive oil over your wedge before serving, or add a few slices of ripe avocado on the side. Two tablespoons of sliced avocado add about 5 grams of fat and only 0.5 grams of net carbs.

Frequently Asked Questions

Is this frittata truly keto-friendly with onion and spinach in it?
Yes. The 2 tablespoons of diced red onion used in the entire recipe contribute roughly 1 gram of net carbs spread across 4 servings — a negligible amount. Baby spinach is one of the lowest-carb leafy greens available, at about 0.4 grams net carbs per cup. Combined, the vegetables in this recipe add only about 1.5 grams of net carbs per serving, keeping the total at a keto-safe 5 grams. The key is using these vegetables in measured amounts rather than loading the skillet with cups of higher-carb options like diced tomatoes or bell peppers.
Can I use tofu instead of paneer to make this dairy-free?
You can substitute extra-firm tofu pressed and cubed the same way. Press the tofu for at least 20 minutes to remove excess moisture, then pan-fry it in the ghee (or use coconut oil for fully dairy-free). Replace the heavy cream with full-fat coconut cream and use a dairy-free cheese shred for the topping. For the raita, use coconut yogurt. These swaps change the flavor profile slightly — tofu is milder than paneer — but the texture and macros remain very close. Add a pinch of nutritional yeast for a cheesy depth.
How long does this keep, and can I freeze it?
Refrigerated in an airtight container, the frittata stays fresh for up to 4 days. The raita keeps separately for 3 to 4 days. For freezing, wrap individual wedges tightly in plastic wrap and then in foil, and freeze for up to 2 months. Thaw overnight in the refrigerator and reheat in a skillet or microwave. The raita does not freeze well due to yogurt separation, so make a fresh batch when you defrost the frittata.
How can I adapt this for strict vegan keto?
Replace the 8 eggs with a chickpea-flour-free vegan egg batter: blend 1 block (14 oz) of silken tofu with 2 tablespoons nutritional yeast, ½ teaspoon black salt (kala namak for an eggy flavor), and 1 tablespoon ground flax mixed with 3 tablespoons water. Swap paneer for extra-firm pressed tofu, heavy cream for coconut cream, ghee for coconut oil, and cheese for a vegan mozzarella shred. Use coconut yogurt for the raita. The texture will be slightly softer than an egg frittata but still slices well once fully cooled. Check net carbs on your vegan cheese — some brands add starch that raises the count.
My frittata is browning on the bottom before the top sets — what should I do?
This usually means your stovetop heat is too high. Reduce the burner to medium-low during the 5 to 6 minute stovetop phase. The bottom should cook gently — you want it golden, not dark brown. If your skillet runs hot, you can also start the frittata on medium and reduce to low after 2 minutes. The broiler does the heavy lifting for the top, so the stovetop phase only needs to set the base and edges. If the problem persists, try finishing the frittata in a 400°F (200°C) oven for 8 to 10 minutes instead of using the broiler, which gives more even, gentler top heat.