low fodmap ✓ | gluten-free ✓ | soy-free ✓ | nut-free ✓ | lactose-free ✓ | vegetarian ✓ | dairy-free (option) ✓
When thinking of simple meals, my first thought always goes to a frittata. It is one of the simplest meals that you can have as a breakfast, lunch or even dinner. Today I’m sharing one of my favorite frittatas, and that is this low FODMAP Mediterranean Frittata. This recipe came up out of an empty fridge and a craving for a frittata. Yes, sometimes the recipe for the best recipes is an empty fridge, serious cravings, and a dash of creativity.
Low FODMAP Mediterranean Frittata Recipe
This frittata is so delicious and it is bursting with Mediterranean flavors. The texture is light and fluffy and every bite feels like having a piece of summer in your mouth. Plus it is super easy to digest, which for us with IBS, that is super important!
How to make this Mediterranean Frittata.
Do you have 5 minutes of your time? Because that’s the amount of time you will need to prepare this frittata, and the oven will take care of the rest. This frittata is made out of 6 simple and easily accessible ingredients.
To read the detailed step-by-step instructions, scroll at the end of this page.
How to make this Low FODMAP Mediterranean Frittata dairy-free?
To make it dairy-free simply replace the lactose-free heavy cream for a vegan cooking cream and omit or replace the feta cheese for vegan feta cheese.
*According to Monash University, feta cheese is low FODMAP. However, you should always check the lactose levels on the label before purchasing the cheese and adjust your portion size as needed.
*As a general rule always read the labels of the ingredients that you use as there can be sneaky FODMAP’s in any product. To educate yourself of which foods are high in FODMAP’s I’d strongly recommend downloading Monash Unversity FODMAP Diet App
Low FODMAP Mediterranean Frittata
- 6 large eggs
- 2 Tbsp lactose-free heavy cream (or sub for a vegan cooking cream)
- 100 g cherry tomatoes (halved)
- 100 g feta cheese (of you are making it dairy-free omit it or use vegan feta cheese)
- 1/2 bell pepper
- a handful of fresh basil
- a handful of chives
- 1 tsp Italian herbs mix
- salt & pepper (according to taste)
- 1 Tbsp olive oil
- Preheat the oven to 200C degrees.
- Crack the eggs into a medium mixing bowl. Add the lactose-free heavy cream and the salt and pepper. Then add the chopped basil and chives. Whisk just until the egg yolks and whites are blended. Whisk in all or half of the feta cheese (you can reserve the other half for topping the frittata before baking if desired). Set the mixture aside.
- Warm the olive oil in a 9 inch cast iron skillet. Add the chopped bell pepper and cook for a few minutes or until it starts to soften, then add half of the cherry tomatoes (save the other half for topping the frittata before baking it), and fry for a minute or two. Season with salt, to taste.
- Whisk the eggs once more and pour the mixture over the vegetables. Stir with a spatula briefly to combine and distribute the mixture evenly across the pan. Top the frittata with the reserved cherry tomatoes and sprinkle of the reserved feta cheese.
- Once the outside edge of the frittata turns lighter in color (about 30 seconds to 1 minute), carefully transfer the frittata to the oven. Bake for 10 to 15 minutes (keep an eye on it), until the eggs are puffed and completely cooked.
- Remove the frittata from the oven and place it on a cooling rack to cool. Garnish with herbs, slice with a sharp knife, and serve.
- if using a larger skillet, double all the ingredient.