Take your brunch to the next level with this quick and easy low FODMAP vegetable frittata!
If you’re looking for a quick and easy brunch recipe, this low FODMAP veggie frittata is where it’s at! Packed with fresh vegetables, eggs, and cheese, you’ll have a recipe fit for a foodie in just 20 minutes.
While the recipe technically calls for peppers and zucchini, etc. you can make it with whatever low FODMAP vegetables you have kicking around in your fridge. You can also make it with whatever combination of low FODMAP cheeses you have on hand! I'm a huge fan of Tex-Mex blends!
So get creative and tag me on Instagram @fodmapformula so I can see your creations!!
Keep it FODMAP friendly
Looking for an epic lunch idea? This easy low FODMAP vegetable frittata will make you feel like a kitchen master! Check out the notes below for tips on keeping this recipe low FODMAP!
First up, eggs! Since eggs are a protein, like meat, they don't have any FODMAPs. That means you can eat as many eggs as you'd like without adding to your FODMAP load.
Next up, leeks. According to Monash University, the green part of a leek is low FODMAP in servings of 2/3 cups (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the FODMAP mannitol.
We'll be using 3/4 cup of leeks total, which works out to 13.5 g of leeks per serving. This is well within Monash's recommended range.
We'll also be using red bell peppers. According to Monash, red bell peppers don't have any detectable FODMAPs. So you can adjust the number of peppers in this recipe to your taste without impacting your FODMAP load.
Heads up! While red peppers don't have any FODMAPs, they do contain a chemical called capsaicin. This is the chemical that gives peppers their bite, and it can cause heartburn in some people.
If you know you get heartburn easily, or if you suffer from an issue like GERD or functional dyspepsia, start with a smaller serving of peppers and see how it goes.
Next up, zucchini. Monash has determined that zucchini are low FODMAP in servings of 1/3 cup (65 g) per sitting. Servings of 1/2 a cup (75 g) or more are high in the FODMAP fructan.
Our recipe calls for 1/2 a cup of zucchini total. This works out to 19 g per serving, which is well within Monash's recommended range.
We'll also be using oyster mushrooms. According to the Monash app, oyster mushrooms are low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 2.2 lbs or more are high in the FODMAPs sorbitol and mannitol.
This recipe uses a 1/2 cup of oyster mushrooms between four servings. This works out to 9 g per serving, which is well within the recommended range.
Next up, baby spinach. Monash has determined that baby spinach is low FODMAP in servings of 1.5 cups (75 g) per sitting. Servings of 2 3/4 cups (150 g) are high in the FODMAP fructan.
Our recipe uses 2 cups of baby spinach, which works out to 50 g per sitting. This is within the recommended range.
We'll also be using chives. According to the Monash app, chives don't have any detectable FODMAPs, so you can adjust the number of chives to your taste without adding to your FODMAP load.
Last but not least, cream and cheese! If you're in the elimination phase of the program, you'll need to use lactose-free cream. For my North American peeps, Nielson and Lactantia both have lactose-free lines that go up to 35%.
This recipe also calls for Tex-Mex cheese. But you don't need to use a lactose-free brand. Most hard cheeses only contain trace amounts of lactose (like mozzarella, cheddar, and Monterey jack). So you can add a little extra love to your frittata without adding anything notable to your FODMAP load.
Wondering how this easy vegetable frittata stacks up? Check out the notes below to see how many servings of each FODMAP group is in one serving of this recipe
Lactose = 0
Fructan = 0.64
GOS = 0
Polyol = 0.44 (mannitol and sorbitol)
Pick your sidekick
Take your brunch to the next level with this simple low FODMAP veggie frittata!
- 2 tbsp olive oil
- 3/4 cup leeks – green part only, chopped
- 1 cup red bell peppers, chopped
- 1/2 cup zucchini, chopped
- 1/2 cup oyster mushrooms, chopped
- 2 cups baby spinach, stemmed and chopped
- salt and pepper to taste
- 8 lg eggs
- 1/4 lactose-free cream (10% fat or more)
- 2 tbsp fresh chives
- 1 + 1/2 cups Tex-Mex style cheese, shredded
- Moce your oven rack to the top 1/3 of your oven. Preheat your broiler on high – allow it to warm up for at least 5-10 minutes.
- Heat up your olive oil in a large nonstick, oven-safe frying pan over medium heat. Add the leeks and cook until tender (about 4-6 minutes). Add the peppers, zucchini, and mushrooms and cook for another 4-5 minutes, then add the spinach. Stir until the spinach has just wilted and any water has evaporated. Remove the frying pan from the burner and season the vegetables with salt and pepper to taste.
- In a separate bowl, gently beat the eggs and cream together with a fork. Then add the chives and 1 cup of cheese.
- Place the frying pan back on the burner over medium-low heat. Add the egg mixture to the pan and let it cook undisturbed until the edges are set (about 4 – 5 minutes). Sprinkle the remaining cheese evenly over the top of the egg mixture and place the frying pan under the broiler until the cheese has melted (about 2 – 3 minutes). Remove the fritatta from the oven and let it set in the pan for 5 minutes. Cut into 6 wedges and serve.
Recommended low FODMAP serving – 1/6 of recipe
When broiling, if the cheese has melted before the fritatta has cooked all the way to the centre, turn off the broiler and keep the oven door closed. The frittata will continue to cook in the residual heat in the oven without continuing to brown.
- Prep Time: 5
- Cook Time: 15
- Category: breakfast, brunch, lunch
- Method: oven
- Cuisine: italian
- Serving Size: 1/6 recipe
- Calories: 327
- Sugar: 4 g
- Sodium: 365 mg
- Fat: 24 g
- Saturated Fat: 10 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 11 g
- Fiber: 4 g
- Protein: 20 g
- Cholesterol: 327 mg
Keywords: low fodmap frittata, vegetable frittata, lactose-free frittata, easy frittata
You might also like one of these brunch ideas:
- Low FODMAP Eggs Benedict Made with freshly poached eggs and savoury hollandaise sauce, these low FODMAP eggs benedict are the ultimate comfort food!
- Low FODMAP Buttermilk Pancakes With a light, fluffy texture and a sweet, clean flavour, these pancakes are the breakfast of champions!
- Low FODMAP Turkey and Swiss Crepes Looking for a savoury lunch on-the-go? Grab one of these quick and easy turkey and swiss crepes!
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!