Slow-Carb Breakfast – Microwave Spring Veggie Frittata

Spring Veggie Microwave Frittata on #4hb #slowcarb
Finally, for the first time in four years, I have a garden that actually did something.

I’ve wanted to have a garden for ages, and as I implied, I’ve been trying for four years. I just couldn’t get anything to grow at my house. I’m not sure if it’s bad soil, varmints, or both (I know for sure there are varmints), but I couldn’t get it to stick.

For example, one of the onions I picked this year still had greens on top, but the actual onion bulb had been eaten off from underneath!

A family from church who had a farm when the 80-year-old grandparents were kids has some land that they plow up every year but never use it completely. They offered some space for me to try my garden. They’ve seen me struggle and wanted to help. So I took them up on it and planted four rows of onions, green beans, beets, chard, zucchini, yellow squash, watermelon, cantaloupe, and sunflower.

Lots of spring veggies!

Lots of spring veggies! Onions, chard, beets, and zucchini.

At least from my perspective, I’m really getting a bumper crop. We’ve got so much zucchini that I can’t even give it all away.

And to me, there’s nothing more tasty than a freshly-harvested onion!

So I had to do the only logical thing – I had to include as much of these delicious veggies as I could into my breakfasts.

But why the microwave?

I’ve figured out a way to essentially make a frittata in the microwave. Normally, I’d make this in a pan on the stove. But I have a problem:

My pregnant wife can’t handle the smell of onions and bacon!

So I’ve had to get more creative. I take my ingredients to work, and all I have there to use is a microwave. But as you can see, it works out fine.

How I’m preparing my breakfast

Because I’ve got so many fresh vegetables to use up, my standard breakfast has changed a bit.

One of the keys here is the container you use. I haven’t had luck with every container, but because of some Chinese takeout indiscretions, I have some pretty good food-grade containers that are microwave-safe.

What I’m presenting here is effectively a personal frittata. If you’re going to make a bigger one, I’d still use a skillet and an oven. But if you’re on the go and need something fast, do it like this. You could even make a few of them up ahead of time, slightly under-cook them, and then reheat them later.

Slow-Carb Breakfast – Microwave Spring Veggie Frittata

Prep Time: 5 minutes

Cook Time: 4 minutes

Total Time: 9 minutes

Yield: 1 delicious breakfast frittata

Serving Size: 1 container

This is a really quick breakfast frittata made from fresh vegetables. Perfect for anyone on slow carb, 4 hour body, paleo, or primal diets. Even Whole30!


  • 2 c chard, chopped
  • 1 green onion, sliced
  • 3-4 basil leaves
  • 1/4 c shredded zucchini
  • 1 Thai chili, chopped (totally optional, but I love these so much)
  • 2 slices bacon, chopped
  • 2 eggs


  1. Place your veggies into the bowl and put the bacon on top.
  2. Cover and microwave for about 2 minutes. The one I use has a "dinner plate" setting that alternates between power levels so you don't get anything burning, so play with your microwave until you find the right setting. You want the veggies to soften and the bacon to cook. If you get good bacon, there's no need to remove any fat. If you really don't want bacon fat, then cook it separately and use the microwave to steam the veg.
  3. Once the veggies are cooked, crack the eggs into the bowl and beat everything together. Mix it all together really well.
  4. Cover and cook for 30 seconds at a time. The first couple times you can stir it up a bit, because it'll cook more on the outside edges first. You'll probably do this for about a minute and a half before the eggs are completely set.


You can literally make this with any collection of veggies you have around. This version is with the stuff that's currently being harvested from my garden, but feel free to change it up however you want. If you tolerate dairy and can find some, a small bit of Kerrygold's Dubliner cheese takes this over the top and shouldn't derail any efforts you've made.

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