Low FODMAP Roast Veggie & Green Bean Frittata

Low FODMAP Roast Veggie & Green Bean Frittata
Dietitian
Reviewed

Ingredients

MAKE GLUTEN FREE

Servings:

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)*
1   red bell pepper (deseeded & finely 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)*
2   large tomato (diced)
2   tomato paste
1   red wine vinegar
2   white sugar
0.25   smoked paprika*
1   salt & pepper

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Roast Veggie & Green Bean Frittata

Last updated Apr 23rd, 2019

PREP IN 30 MIN
COOKS IN 25 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Vanessa Vargas (RD)
FEATURED IN Breakfast, Dinner, Lunch, Vegetarian Options

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.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

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)*
1   red bell pepper (deseeded & finely 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)*
2   large tomato (diced)
2   tomato paste
1   red wine vinegar
2   white sugar
0.25   smoked paprika*
1   salt & pepper

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

  • NON-DAIRY FREE
    • |
  • DAIRY FREE
    • |
  • GLUTEN FREE
Calories 519
Fat 27.4g
Saturates 11.8g
Protein 25.4g
Carbs 45g
Sugars 22.5g
Fibre 8.3g
Salt 0.9g
Iron 4.7mg
Calcium 458mg
Calories 476
Fat 23.6g
Saturates 9.4g
Protein 23.9g
Carbs 44.5g
Sugars 22.6g
Fibre 8.3g
Salt 1g
Iron 4.7mg
Calcium 452.5mg
Calories 519
Fat 27.4g
Saturates 11.8g
Protein 25.4g
Carbs 45g
Sugars 22.5g
Fibre 8.3g
Salt 0.9g
Iron 4.7mg
Calcium 458mg
  • Method
    • |
  • FODMAP tips
    • |
  • Gluten Free tips
    • |
  • Dairy Free tips
  1. 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.
  2. 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.
  3. 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.
  4. Heat a large ovenproof frypan over medium heat. Add a drizzle of olive oil, and stir-fry the spring onion and red 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.
  5. 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 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.

Make sure you buy a leek that has long green tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).

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.

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 is low FODMAP in 1 cup serves according to Monash University. Just avoid larger serves as these can become high FODMAP.

Sweet potato is low FODMAP in 70g 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.

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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

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