10 Min Quick Keto Meal with Egg, Ham, Cheese, Spinach, Cauliflower
10 Min Quick Keto Meal

10-Minute Quick and Easy Keto Meal

Share to save for later!

When you are very hungry and don’t have time to cook a full meal, it’s hard to think of recipes that are fulfilling and healthy in such a short time. As long as you keep some healthy items on hand, this recipe will solve the issue.

This recipe calls for two or three types of vegetables, some eggs, cheese, and any meat. If you have these, then you can make multiple variations of this meal. You will cook this in no time and have a dish packed with protein and nutrients to keep you going for a couple of hours.

Depending on what type of vegetables you use, it should take you less than five minutes to prepare the ingredients. The actual cooking time is just 10 minutes and you will have two servings ready to be eaten right away.

Quick Keto Meal

Adding this dish to your menu several times a week is a great way to get more veggies in your diet. We recommend using spinach, cauliflower, and tomatoes. However, you can also use kale, broccoli, onions, garlic, and mushrooms to get a wider variety of beneficial plant compounds.

Vegetables, especially cruciferous vegetables, are high in antioxidants to reduce inflammation and fight chronic disease, and fiber to aid digestive health, promote regularity, and restore immune health.

You can eat this with a side salad or a smoothie as this dish can go from breakfast to lunch, depending on your activity level and how you plan your meals daily.

Save this recipe by pinning this picture to your Pinterest board for later use!

10 Min Quick Keto Meal Recipe

Let’s Do It!

Turn on your oven broiler and set it to high.

Meanwhile, using a large skillet, put butter, spinach, cauliflower, and tomatoes and mix all together. Add salt and pepper to further enhance its flavor.

Saute cauliflower, spinach, tomatoes in butter

Next, beat two eggs and pour it on the skillet. You may then top the mixture with diced ham and cheese and wait for five minutes to cook it.

Add egg, ham and cheese

Finally, have the cooked dish broil in the oven. After three to five minutes, remove it from the oven and place in a serving dish. Enjoy!

Related:

10 Min Quick Keto Meal
Print Pin This!
5 from 3 votes

10 Min Quick Keto Meal

Try our 10 minute keto meal recipe with assorted veggies, egg, cheese, and some meat to prepare for your busy days. You'll be amazed!
Course Breakfast, Lunch
Cuisine Ketogenic, Low Carb
Keyword 10-min keto meal, keto quick meal, quick and healthy keto meal
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Calories 276kcal
Author Tanya K.

Ingredients

  • 1 tbsp butter
  • 1/2 cup spinach
  • 1 cup cauliflower chopped
  • 1/2 tomatoes chopped
  • 1/4 cup cheddar cheese
  • 1/2 cup ham chopped
  • 2 eggs
  • salt and pepper to taste

Instructions

  • Turn the oven broiler to high.
  • Prepare a large skillet and mix in the butter, spinach, cauliflower, and tomatoes. Add a dash of salt and pepper to enhance the flavor.
  • Pour two beaten eggs on the skillet. Top with the diced ham and cheese and cook for five minutes.
  • Place the cooked dish in the oven and let it broil for 3-5 more minutes. Remove from the oven and place in a serving dish. Serve while hot.

Video

Notes

If you want even a quicker way to make this meal, instead of baking it in the oven for the last 5 minutes of the recipe, consider flipping the whole ‘frittata’ using one or two spatulas and cook the other side for 1-2 minutes on medium-high heat. This will save you four minutes of cooking time.

Nutrition/Macros

Nutrition Facts
10 Min Quick Keto Meal
Amount Per Serving
Calories 276 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 10g50%
Cholesterol 215mg72%
Sodium 639mg27%
Potassium 425mg12%
Carbohydrates 4g1%
Fiber 2g8%
Sugar 2g2%
Protein 18g36%
Vitamin A 1515IU30%
Vitamin C 30.4mg37%
Calcium 145mg15%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.
Pin To Save This Recipe
Scroll to Top