Low FODMAP Mini Frittatas Your Way are made in muffin tins and can be customized to your heart’s content using whatever low FODMAP vegetables you like. We give you some suggestions to get you started, such as no-FODMAP potatoes and red bell pepper, tender zucchini and sautéed scallion greens.
Frittata fillings are mixed in with the eggs, rather than being folded into the center of an omelet. Also, omelets typically serve one, while frittatas are one large item that is divided among diners.
Frittatas can be cooked on top of the stove or, often, are started on top of the stove and finished in the oven. Cast iron pans are often used as they can go from stovetop to oven seamlessly.
For our version, we wanted to provide instant portion control, so ours are cooked in muffin tins, but use classic frittata fillings. They also freeze very well in these small sizes.
You can try. Pour the mixture into a large cast-iron pan and set over the stove on low heat for a few minutes to begin to set the bottom of the frittata, then finish in the oven.
The point of this mini frittata recipe – and the images – is to encourage you to experiment and make frittatas that include the low FODMAP ingredients that you love.
The base, which is eggs and low FODMAP amounts of vegetables, allows customization BUT it also demands that you educate yourself with the low FODMAP amounts of various additions as well as understand what stacking is all about.
Low FODMAP stacking occurs within a recipe when two or more ingredients PER SERVING SIZE, that contain the same FODMAP, are used simultaneously. Individually they would be low FODMAP, but “stacked together” they create an overload of FODMAPs.
The only way to know what foods contain which FODMAPs, and what their low FODMAP serving sizes are, is to study the Monash University and FODMAP Friendly apps. Our article What Is FODMAP Stacking? should be read, as well.
How To Make Low FODMAP Mini Frittatas
Preheat oven to 375°F (190°C). Coat the insides of 12 standard-sized muffin tins with nonstick spray; set aside on a sturdy rimmed baking sheet pan to catch any overflow.
Have all of your vegetables chopped and ready to go, like your scallion greens:
The red bell pepper can be trimmed, cored and diced like this:
For the zucchini, I like to trim the ends, quarter lengthwise, then chop crosswise:
The potatoes should be a true dice, which is a small square in shape.
Heat oil in a large skillet over low-medium heat, add scallion greens and potatoes and sauté until scallions are softened and potatoes are tender, about 8 minutes. Add zucchini and bell pepper and continue to sauté until zucchini is crisp tender.
Add the arugula (or kale) and spinach and sauté until wilted. When you first add the greens, the mixture will look voluminous.
Once they cook, they reduce greatly.
Taste at this point and season generously with salt and pepper.
Whisk eggs very well in a large mixing bowl, then fold in the vegetables. Divide into ramekins and top with additional vegetables, bacon and cheeses as you like. Mix and match. Have fun. Use a spoon, or even your finger, to poke the additions down into the mixture a bit.
Here are some below with feta and other toppings.
Bake for about 15 to 20 minutes or until the frittatas are just set in the middle. Serve hot/warm. You can also cool the frittatas, unmold them, place them in freezer bags and freeze for up to a month. Reheat in microwave or toaster oven for a quick breakfast.
If you want to make these a little fancier, you can bake them for about 25 minutes in greased 6-ounce (180 ml) ramekins. These are a lovely brunch dish and look like soufflés when they come out of the oven. In this case the recipe makes six; 1 per serving.
Low FODMAP Mini Frittatas Your Way
Low FODMAP Mini Frittatas Your Way are made in muffin tins and can be customized to your heart’s content using whatever low FODMAP vegetables you like. We give you some suggestions to get you started.
Low FODMAP Serving Size Info: Makes 12 mini frittatas; 6 servings; 2 frittatas per serving
Ingredients:
- 2 tablespoons Low FODMAP Onion-Infused Oil, or Low FODMAP Garlic-Infused Oil made with olive oil, purchased equivalent or extra-virgin olive oil
- 1 cup (64 g) chopped scallions, green parts only
- 6- ounces (170 g) Yukon Gold potatoes, or other waxy potatoes diced; peeled or unpeeled
- ½ medium zucchini, trimmed, diced
- ½ medium red bell pepper, trimmed, cored and diced
- 1 ½ cups (30 g) baby arugula or baby kale
- 1 ½ cups or baby kale baby spinach
- Kosher salt
- Freshly ground black pepper
- 8 large eggs, at room temperature
- 4- ounces (115 g) shredded or crumbled cheese, such as cheddar, Monterey jack or feta
- Herbs such as thyme, dill or tarragon; optional
Options:
- Raw cherry tomatoes
- Cooked or raw broccoli florets
- Crisp cooked bacon
- Black olives
- Sautéed oyster mushrooms
Preparation:
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Preheat oven to 375°F (190°C). Coat the insides of 12 standard-sized muffin tins with nonstick spray; set aside on a sturdy rimmed baking sheet pan to catch any overflow.
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Heat oil in a large skillet over low-medium heat, add scallion greens and potatoes and sauté until scallions are softened and potatoes are tender, about 8 minutes. Add zucchini and bell pepper and continue to sauté until zucchini is crisp tender. Add the arugula (or kale) and spinach and sauté until wilted. Taste and season generously with salt and pepper.
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Whisk eggs very well in a large mixing bowl, add herbs if using, then fold in the cooked vegetables. Divide into ramekins and top with additional optional vegetables, bacon and cheeses as you like. Mix and match. Have fun. Use a spoon, or even your finger, to poke the additions down into the mixture a little bit. Bake for about 15 to 20 minutes or until the frittatas are just set in the middle. Serve hot/warm. You can also cool the frittatas, unmold them, place them in freezer bags and freeze for up to a month. Reheat in microwave or toaster oven for a quick breakfast.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Arugula: Monash university has lab tested arugula. For many years they stated that arugula had no FODMAPs. After a 2019 smartphone app update, they changed the entry to say that arugula contains trace amounts, but still state, “east freely and according to appetite”.
- Broccoli: Broccoli has been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly suggests a low FODMAP amount of 1 cup (75 g). Monash University has lab tested broccoli heads (florets), stalks and also broccoli as a “whole” vegetable. The heads are low FODMAP at ¾ cup or 75 g. The stalks are low FODMAP at ⅓ cup or 45 g. Here is where it gets confusing as they report “whole” broccoli low FODMAP at ¾ cup or 75 g, which is the same as the head/florets. What we do know is that the florets are lower in FODMAPs than the stalks, and since we typically use the heads, simply use the ¾ cup (75 g) amount as guidance.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Kale: Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).
- Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.
- Red Bell Peppers: Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Zucchini: Both Monash University and FODMAP Friendly have lab tested zucchini (also called marrow or courgette). FODMAP Friendly gives it a “Pass” at ½ cup (75 g) portions; they also list that in larger amounts the vegetable contains fructose, fructans and GOS. Monash lists ⅓ cup (65 g) as low FODMAP, showing it to be Moderate for fructans in portions of ½ cup (75 g).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
