Low FODMAP Curried Carrot & Chickpea Frittatas
Ingredients
MAKE GLUTEN FREEMakes 16 servings mini frittatas (limit 3 per serve)
Curried Carrot & Chickpea Frittatas
320
carrot (peeled & diced)
4
large egg
312.5
low FODMAP milk*
50
butter or dairy free spread*
2
garlic infused oil*
105
gluten free self raising flour*
1.5
mild curry powder*
40
green onions/scallions (green tips only)*
240
zucchini
116
firm tofu *
5
fresh cilantro (chopped)
168
canned chickpeas in brine (weight after draining & rinsing)*
1
salt & pepper
Equipment
- standard muffin tray (12 portion)
- muffin liners
Low FODMAP Curried Carrot & Chickpea Frittatas
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free
Ingredients
MAKE GLUTEN FREESERVES 16 mini frittatas (limit 3 per serve)
Curried Carrot & Chickpea Frittatas
320
carrot (peeled & diced)
4
large egg
312.5
low FODMAP milk*
50
butter or dairy free spread*
2
garlic infused oil*
105
gluten free self raising flour*
1.5
mild curry powder*
40
green onions/scallions (green tips only)*
240
zucchini
116
firm tofu *
5
fresh cilantro (chopped)
168
canned chickpeas in brine (weight after draining & rinsing)*
1
salt & pepper
Equipment
- standard muffin tray (12 portion)
- muffin liners
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
118
Fat
5.5g
Saturates
1g
Protein
4.4g
Carbs
12.4g
Sugars
3.1g
Fibre
1.7g
Salt
0.1g
Iron
0.9mg
Calcium
67.9mg
Calories
111
Fat
5.5g
Saturates
1.1g
Protein
4.5g
Carbs
10.9g
Sugars
2.3g
Fibre
1.7g
Salt
0.1g
Iron
0.9mg
Calcium
80.8mg
Calories
118
Fat
5.5g
Saturates
1g
Protein
4.4g
Carbs
12.4g
Sugars
3.1g
Fibre
1.7g
Salt
0.1g
Iron
0.9mg
Calcium
67.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place the oven on to preheat at 180ºC (355ºF) bake function.
- Place a large frypan over medium heat. Peel and dice the carrots into small cubes. Add to the frypan with a drizzle of olive oil. Allow to gently sautee for 10 to 15 minutes until soft and slightly golden brown. Stir occasionally.
- While the carrot cooks, prepare the rest of the mini frittata ingredients. Melt the butter or dairy free spread. In a large bowl whisk together the eggs, low FODMAP milk, garlic infused oil, and melted butter or dairy free spread. Then whisk through the curry powder and gluten free self raising flour.
- Finely chop the green onions/scallions (green tips only), grate the zucchinis, and roughly chop the fresh cilantro. Drain the tofu before chopping/crumbling into small pieces. Drain the chickpeas and rinse under cold water, before draining again.
- Mix the grated zucchinis, green onions/scallions (green tips only), rinsed chickpeas, tofu, fresh cilantro and cooked carrot through the wet mixture. Season with a few grinds of salt and pepper, then mix again.
- Line your muffin trays with paper liners (this will make clean up easier!), then spoon the mixture into the cups. Fill almost to the top. Place in the oven and cook for 25 to 30 minutes until springy and golden (if testing with a wooden skewer it should come out clean). Don't worry if your mini frittatas sink when they come out of the oven...that's normal and they will still taste delicious. These will keep in the fridge for two days or you can pop them into the freezer once they have cooled.
- Reheating tip: Pop the mini frittatas in the microwave for 40 seconds to a minute (longer if reheating from frozen) to enjoy a warm snack.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. 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 and discard 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 of oligosaccharides/FODMAPs are drained off with the liquid 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. We 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 spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
