Slow-Carb Breakfast Recipe: Personal Pan Ham and Kale Fritata

Slow-Carb Breakfast Recipe: Personal Pan Ham and Kale FritataMy cousin was the first one to make me a fritata.

When I was going home from Paraguay in 2009, I had a random – but welcome – stopover in Miami. It worked out well because I have family that live nearby. I had flown the whole day before, arriving to FL late. I slept in, but when I woke up I could smell it cooking. Peppers, onions, ham. I was tantalized awake, and we enjoyed a great breakfast before heading out to do stuff. If you can believe it, that’s the only thing I remember from that very short stay (take that how you will, Rob!).

That particular fritata had loads of delicious cheese on it, so it wasn’t 4HB friendly. This one, however, is quite that! It’s a very versatile dish, so please play around with the ingredients. The following is what I used most recently:


  • 1/2 green pepper, chopped
  • 1/4 onion, chopped
  • 1/2 jalapeño pepper, chopped
  • 1/4 c diced ham
  • 1 c packed kale (you need a lot because it cooks down a lot)
  • 3 eggs, beaten


  1. Put your onions and peppers in your pan and saute until they start to soften. Then add the ham to heat (note: if you use sausage or bacon, cook them first in this pan and drain out most of the fat before adding the veg).
  2. Once that’s all heating and happy, toss in your kale. Add garlic salt if you’d like some.
  3. When the kale cooks down, add the eggs and cover.
  4. Turn your broiler on high to get it going.
  5. Let the eggs cook until the edge is golden.
  6. Remove from the stove and put under the broiler until browning on top, or about a minute or two. You will need to keep an eye on it.

Taking it further

You can garnish the top with some diced tomatoes, salsa, cilantro, or anything else you find particularly delicious. Mushrooms will also be a good addition. I made mine in a small pan, so it was just big enough to cook this one serving for me. You can double or triple it for a bigger pan if you want to share.

If you want to up the 4HB ante, add some black beans to the mixture right before you add the eggs.

I’d love to hear your own versions of this really tasty breakfast in the comments!

Buen provecho!

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  1. Well, my “kitchen sink frittata” is pretty epic, so I take it for a compliment that wiped out all other memories from your trip ;D

  2. Just came in from a run and made the fritatta! We used frozen spinach and frozen onions, sliced turkey and some provolone. Quite yummy! I was thinking that you could do some different themed with pizza toppings as inspiration. Next time, I’m gonna do a Greek one with onion, spinach, olives, artichokes and a little feta 🙂
    Love you blog- thanks for the inspiration!

  3. I started the 4hour body diet 10 ago but I have only lost 3 pounds, some day i have even gained back 1 or 2 lbs. what am i doing wrong.

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