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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
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Makes: 6 Servings
Calories: 270 kcal
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 1/3 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 1/2 cup (75 g) portions; they also list that in larger amounts the vegetable contains fructose, fructans and GOS. Monash lists 1/3 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 Facts
Low FODMAP Mini Frittatas Your Way
Amount Per Serving
Calories 270
Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 2g10%
Cholesterol 248mg83%
Sodium 275mg11%
Potassium 760mg22%
Carbohydrates 11g4%
Fiber 3g12%
Sugar 2g2%
Protein 17g34%
Vitamin A 7310IU146%
Vitamin C 31mg38%
Calcium 194mg19%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
