Low FODMAP Spring Vegetable Frittata
Recipe

Low FODMAP Spring Vegetable Frittata

Published on Friday, April 07, 2023
by
Jessie Hulsey

Low-FODMAP
Acid Reflux
GERD
IBS
Jump to Recipe

This is a perfect dish for your springtime brunch!

Springtime always brings with it a craving for good food, sunshine, and family gatherings. And what better way is there to bring these three elements together than by hosting a brunch for your loved ones? 

A good brunch can be the perfect excuse to catch up with friends and family while indulging in some delicious food. However, finding the perfect dish can be tricky if you or any of your guests follow a Low FODMAP diet. Fear not, for we have a solution - a Low FODMAP spring vegetable frittata!

Ready in 35 minutes, this colorful Low FODMAP Frittata with spinach, broccoli, and carrots is perfect for serving at your next springtime get-together! 

The Basics

A frittata is a simple Italian dish traditionally made from eggs, milk, and various fillings. It's quick to make, versatile, and easy to customize to any dietary requirements. This Low FODMAP version is perfect for those who are sensitive to certain foods like garlic, onions, and some vegetables.

We recommend using broccoli, carrots, and spinach for this frittata recipe. These vegetables pack a punch of flavor and are Low FODMAP. Additionally, the broccoli adds an extra layer of texture to the dish.

Variations  

You can customize the recipe according to your taste and preference. Feel free to add or substitute vegetables for what is in season or use leftover veggies from the previous night! 

Low FODMAP springtime produce: 

  • Broccoli 
  • Cabbage 
  • Carrot
  • Collard greens 
  • Kale 
  • Radish
  • Spinach 
  • Swiss chard 
  • Turnip 

Herbs can be used to add depth of flavor and nutrition to your meals without causing any digestive discomfort. Luckily, there are plenty of Low FODMAP herbs to choose from!

Low FODMAP-friendly herbs: 

  • Basil
  • Chives 
  • Cilantro 
  • Dill 
  • Mint 
  • Parsley 
  • Rosemary
  • Sage 
  • Thyme 

Serving Ideas

To round out your meal, consider serving a side fruit salad, a crisp side salad with a zesty lemon ginger vinaigrette, or some roasted potatoes seasoned with fresh rosemary. Condiments such as salsa or hot sauce also are a great way to top off the entree! With so many delicious options, your Low FODMAP frittata is sure to become a staple in your spring recipe rotation. 

Let’s Get Cooking! 

Enjoying a Low FODMAP eating plan doesn't mean compromising delicious meals for digestive health. This spring vegetable frittata is not only Low FODMAP but it’s also an easy and versatile way to embrace seasonal and healthy eating with joy. The seasonal veggies give it that extra pop of flavor that makes it perfect for springtime.

As a bonus, this recipe is perfect for breakfast, lunch, or dinner, and can be enjoyed hot or cold. Give it a try, and you may just discover a new favorite dish!

[[ recipeID=recipe-8lfwopch6, title=Low FODMAP Spring Vegetable Frittata ]]

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Expert Contributor

Jessie Hulsey

RD, LD

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Low FODMAP Spring Vegetable Frittata

Ready in 35 minutes, this colorful Low FODMAP Frittata with spinach, broccoli, and carrots is perfect for serving at your next springtime get-together! 

Servings: 6

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 mins

Ingredients

Instructions

Ingredients

  • 10 large eggs
  • ¼ cup almond milk
  • 1 cup broccoli, cut into small florets
  • 1 cup spinach, roughly chopped
  • ½ cup carrots, diced
  • 3 tbsp Extra virgin olive oil
  • 1 teaspoon fresh thyme
  • Salt and black pepper

Instructions

  1. Preheat the oven to 400 degrees F.
  2. In a cast-iron or other oven-safe skillet, drizzle olive oil and sauté carrots and broccoli over medium heat for 5 minutes. Once cooked, remove from heat and toss in the spinach to soften.
  3. In a medium bowl, whisk the eggs, almond milk, and seasonings together. 
  4. Pour the egg mixture over the veggies. 
  5. Transfer the pan to the oven for 15-20 minutes, until done. The eggs should be set and not jiggle when moved. Remove the pan from the oven and allow the frittata to cool slightly.
  6. Slice into 6 servings and serve frittata warm. Enjoy! 

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 6

Amount Per Serving
Calories 188
% Daily Value*
Total Fat 15.5g 23%
Saturated Fat 3.5g 17%
Trans Fat 0g
Sodium 128.7mg 5%
Total Carbohydrate 2g 0%
Dietary Fiber 0.9g 3%
Sugars 0g
Protein 10.8g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Kitchen Tools: 

Oven-safe skillet pan (ex: cast iron pan)

Whisk 

Medium bowl 

Wooden spoon 


Taste and nutrition may vary depending on ingredient variations.