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

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10-Minute Quick and Easy Keto Meal

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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.

2 or 3 types of vegetables, some eggs, cheese, and any meat are enough to make multiple variations of this meal. You will cook this in no time and result in a dish packed with protein and nutrients to keep you going for a couple of hours.


Depends on what type of vegetables you use, it should take you less than 5 minutes to prepare the ingredients. The actual cooking time is just 10 minutes and you will have 2 servings ready to be eaten right away.

Quick Keto Meal

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.

Watch how we prepare this here:


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10 Min Quick Keto Meal Recipe


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10 Min Quick Keto Meal
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5 from 2 votes

10 Min Quick Keto Meal

Course Breakfast, Lunch
Cuisine Ketogenic, Low Carb
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Author KetoVale.com Team


  • 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


  • Turn the oven broiler to high.
  • Prepare a large skillet and mix in the butter, spinach, cauliflower, and tomatoes. Add some dash of salt and pepper to enhance the flavor.
    Saute cauliflower, spinach, tomatoes in butter
  • Pour two beaten eggs on the skillet. Top with the diced ham and cheese and cook for 5 minutes.
    Add egg, ham and cheese
  • 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.


Macros (per serving): Calories: 254– Fat: 18.5g – Net carbs: 3.8g (total carbs: 6g, fiber: 2.2g) – Protein: 16.9g
*Note: 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 4 minutes cooking.

bacon book

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KetoVale.com Team

We are keto enthusiasts. Everything we do is devoted to inspiring people to transform their lives by changing the way they eat and how they feel through the keto way of life. Join Our Keto Movement by following us on Social Media! Visit the 'about us' page to learn more about our team.