Greens & Bacon Frittata

 Greens and bacon frittata from GF Canteen

I bet you thought we only ate cake for breakfast. But, here’s  a surprise. It’s been 5 months and 5 days since my last bite of cake.

Like my computer, every time I reach an incremental year older, something goes haywire. In the computer’s case, it would be the poor aging fan farm. In my case it is my poor aging over-used beta cells. When my blood glucose threatened to send me over the top into spikey-no-good-blood-sugar-land I took charge of my caboose by signing up for low carb with a touch of healthy vegetables tossed in. And so far, it seems to be on the way to working.

It isn’t the old-fashioned Atkins or South Beach low carb. It’s a more subtle low carb: lower sodium, low glycemic, low fodmap, good choice fats, not a ton of calories kind of low carb. I try to eat mostly lower fat meats, plenty of non irritating vegetables, and very little sodium (hello: happier blood pressure).

Let’s face it. Growing older is never an easy task and growing older and staying active and healthy is plenty of work. It’s as much work as work is work. But it sure beats the alternative.

This frittata is almost a daily indulgence. The (sugar-free) bacon is something we add occasionally but it sure makes the flavor pop a level or two. Sometimes we grate a tablespoon of hard goat cheese on top and that’s another great variation.

But the mainstay is the vitamin and mineral loaded filling, full of kale, spinach, chard and portabella mushrooms or as we affectionately refer to is as: Chard Mash.

But breakfast? Covered. In ten minutes or less.

Greens and bacon frittata from GF Canteen

Greens & Bacon Frittata
Chard Mash
  • 1 tablespoon olive oil
  • 1 large portabella mushroom, chopped
  • 10 oz. frozen chopped spinach
  • 8 oz. frozen kale
  • 8 oz. frozen Swiss Chard
  • Kosher salt (omit for low sodium) and pepper to taste
  • 1 tablespoon olive oil
  • 1 teaspoon unsalted (goat butter preferred) butter
  • 125 grams Chard Mash (about ½ cup)
  • 1-2 sugar-free cooked bacon slices, crumbled (optional)
  • 4 extra-large eggs, beaten
  • kosher salt (omit for low sodium) and pepper to taste
  • 1 tablespoon freshly grated hard goat cheese (optional)
Chard Mash
  1. Cook the mushroom in oil until browned. Add frozen vegetables and cook until most of the liquid evaporates. Add salt and pepper to taste. Makes 2-3 cups. Store in a covered container in the refrigerator up to one week.
  1. Heat oven to 375°F. Melt butter with olive oil in 9 to 10-inch nonstick or other oven-proof fry pan on the stove top over medium heat. Add Chard Mash and heat. Crumble bacon over mash. Add eggs. Place pan in oven and bake about 6 to 8 minutes or until eggs are just set.
  2. Remove from the oven and sprinkle grated cheese over the top. Cut into quarters and serve. Makes 2 generous servings. Can be doubled but use a 12-inch pan. Cook a few minutes longer.



  1. What sugar-free bacon do you use? I have been having a hard time finding any that is sugar-free.

    • GlutenFreeCanteen says:

      Sometimes Whole Paycheck has some sugar-free but it’s kind of too salty and wet. We like this one. It’s often out of stock but comes back quickly. I like to order our meats from here (especially sale stuff) and the bacon, while pricey, is worth every penny. It’s never exactly the same each time, but always sugar-free, and mostly not salty. They have a nutrition label online so you can see up front what’s in it. The ends and pieces are often in stock and just as good if you don’t care about long pretty slices (and for crumbling no one cares).

  2. This sounds like a good way to make a frittata easier to make! Cleaning and preparing fresh kale/spinach/chard is always a pain!

  3. Tell us more about the lower carb, low fodmap, healthy eating you are doing! So many of us are on that road, too! Do you ever bake with a bit less sugar, or use almond or coconut flour–or teff flour? Enquiring minds want to know!