Low FODMAP Roast Veggie & Green Bean Frittata
Ingredients
MAKE GLUTEN FREEServings:
Roast Veggies
250
sweet potato (or Japanese Pumpkin cut into 2 cm cubes)*
250
carrot (cut into 2 cm cubes)
1
olive oil
1
salt & pepper
Frittata
6
large egg
125
low FODMAP milk*
100
feta (optional) (crumbled)
1
dried thyme*
0.25
salt
0.25
black pepper*
20
green onions/scallions (green tips only, thinly sliced)*
0.5
green bell pepper (deseeded & diced)
90
broccoli (cut into florets)*
120
green beans
85
colby, cheddar or vegan cheese (grated)*
Homemade Tomato Relish
0.5
garlic infused oil*
80
leek (green leaves only, finely sliced)*
300
plain tomatoes canned*
1
red wine vinegar
2
white sugar
0.25
smoked paprika*
1
salt & pepper
Low FODMAP Roast Veggie & Green Bean Frittata
Who’s ready for some golden eggy goodness? Sweet roast veggies, fluffy eggs, and chunky homemade relish. I am.
This Low FODMAP roast veggie & green bean frittata was the BEST way to clean out my fridge and satisfy the foodie in me.
I love how frittatas are super versatile. You can basically throw any leftover veggies you have in them. Bonus points if you have roast veggies pre-made so you don't have to spend time making those. Then tasty up the frittata with a simple relish or sauce. Dinner. Done.
How do you like your frittata?
Dairy note: I chucked some feta in this dish, which is a Low FODMAP cheese option, as I'm trying to make friends with dairy again. However, if you have issues with dairy you can leave out the feta and swap the cheddar cheese for vegan cheese instead.
FODMAP note: Sweet potato is low FODMAP in small serves, however, you can swap it out for Japanese Pumpkin or more carrot.
Recipe update: Please note that this recipe was updated on the 10th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum and fresh tomatoes. We swapped the red pepper/capsicum for green pepper/capsicum and replaced the freshed tomatoes with canned tomatoes to keep the recipe low FODMAP.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Roast Veggies
250
sweet potato (or Japanese Pumpkin cut into 2 cm cubes)*
250
carrot (cut into 2 cm cubes)
1
olive oil
1
salt & pepper
Frittata
6
large egg
125
low FODMAP milk*
100
feta (optional) (crumbled)
1
dried thyme*
0.25
salt
0.25
black pepper*
20
green onions/scallions (green tips only, thinly sliced)*
0.5
green bell pepper (deseeded & diced)
90
broccoli (cut into florets)*
120
green beans
85
colby, cheddar or vegan cheese (grated)*
Homemade Tomato Relish
0.5
garlic infused oil*
80
leek (green leaves only, finely sliced)*
300
plain tomatoes canned*
1
red wine vinegar
2
white sugar
0.25
smoked paprika*
1
salt & pepper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
509
Fat
27.3g
Saturates
11.8g
Protein
25.1g
Carbs
43.3g
Sugars
20.8g
Fibre
7.6g
Salt
1g
Iron
5mg
Calcium
469.3mg
Calories
466
Fat
23.5g
Saturates
9.4g
Protein
23.6g
Carbs
42.7g
Sugars
20.9g
Fibre
7.6g
Salt
1.2g
Iron
5mg
Calcium
463.8mg
Calories
509
Fat
27.3g
Saturates
11.8g
Protein
25.1g
Carbs
43.3g
Sugars
20.8g
Fibre
7.6g
Salt
1g
Iron
5mg
Calcium
469.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 220ºC (430ºF) bake function. Line a roasting tray with baking paper. Add the sweet potato/pumpkin and carrot, drizzle in olive oil, and season with salt and pepper. Toss to combine. Roast in the oven for 15 to 20 minutes until tender.
- While the veggies roast, make the tomato relish. Place a small frypan/saucepan over medium heat. Add the garlic infused oil and leek leaves and fry for 1 to 2 minutes until fragrant. Then add the remaining ingredients. Simmer for about 10 to 15 minutes, stirring frequently, until thick and reduced. Season with salt and pepper.
- Make the frittata. In a large bowl whisk together the eggs and milk until smooth. Then stir in the crumbled feta (if using), thyme, salt and pepper.
- Heat a large ovenproof frypan over medium heat. Add a drizzle of olive oil, and stir-fry the spring onion and pepper/capsicum for 1 to 2 minutes. Remove from heat and toss through the roasted vegetables, green beans, and broccoli. Pour over the egg mixture and sprinkle with cheese.
- Place in the oven and bake for 20 minutes until the frittata has set and is slightly golden. Allow to stand for five minutes, before serving with the homemade tomato relish.
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.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
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).
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Broccoli heads (these are also known as florets) are low FODMAP in ¾ cup servings according to Monash University. Just avoid larger servings as these can become high FODMAP.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Gluten Free Tips
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.
Dairy Free Tips
There are no dairy free tips for this recipe.
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: Vanessa Vargas (RD)
Vanessa Vargas is a FODMAP trained registered dietitian in Bend, Oregon in the US. She has spent the majority of her career as an outpatient dietitian specializing in weight management and over the past five years focusing on gastrointestinal disorders in... Read More
