Low FODMAP Roast Veggie & Green Bean Frittata
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.
Ingredients
Make gluten freeRoast Veggies
Frittata
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk (limit to 1 cup), macadamia milk, quinoa milk (limit to 1 cup), rice milk (limit to 200 ml), soy milk made from soy protein (not whole or hulled soybeans) and UHT coconut milk in a carton (limit to ¾ cup).
Check that your milk does not contain high FODMAP ingredients such as inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses or honey.
If choosing a dairy free milk alternative, select one that provides at least 120 mg of calcium and 3 g of protein per 100 ml (this information is listed in the nutrition information panel).
green onions/scallions (green tips only, thinly sliced)
FODMAP
colby, cheddar or vegan cheddar-style cheese (grated)
FODMAP
Homemade Tomato Relish
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
leek (green leaves only, finely sliced)
FODMAP
Choose a leek with long green leaves, as these are the low FODMAP part of the vegetable. The white and light green bulb can need to be limited on the first phase of the low FODMAP diet.
Once you've harvested the green leaves, place the remaining leek bulb in a glass of water on a windowsill. The leaves will regrow, allowing you to harvest them again.
plain roma/plum tomatoes with juice canned
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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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