SERVES 16 mini frittatas (limit 3 per serve)
* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
These low FODMAP curried carrot & chickpea frittatas are one of my favourite snacks! They are also a great way to sneak a low FODMAP serving of legumes into your diet. Make sure you explore the website for more delicious low FODMAP snacks.
These low FODMAP mini frittatas freeze well and are lovely reheated in the microwave.
Low FODMAP note on chickpeas & tofu: Both canned chickpeas and firm tofu are stored in water, which allows the GOS content to leach out of the products and into the water, lowering the FODMAP content. Just make sure you drain both well and rinse the chickpeas before using. This recipe contains a low FODMAP serving of both products, providing you limit yourself to 3 frittatas at a time.
Garlic infused oil is found in the oil section of your local supermarket. It should be clear with no floating bits of garlic. You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Buy chickpeas canned in water or brine (the oligosaccharides will leach into the liquid, which reduces the FODMAP content). Make sure you rinse the chickpeas well in water before using.
Check the mild curry powder does not include onion or garlic powder.
Make sure you buy firm tofu (these are often preserved in liquid, just drain the liquid off before using). The high levels oligosaccharides/FODMAPs are drained off with the liquid and during the manufacturing process, which makes the tofu low FODMAP. Avoid using Silken tofu as this product is high FODMAP.
Make sure the self raising flour is gluten free. I used one made from a mixture of rice flour, maize starch, tapioca starch, sugar, raising agents (450, 500), vegetable gum (Xanthan). Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Buy a bunch of green onions/scallions with long green tips. You can use the green tips of the green onions/scallions (which are low FODMAP) and not the white stem when cooking.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.