Low FODMAP Roasted Vegetable Frittata with Green Beans
Golden roasted vegetables meet fluffy eggs in this satisfying frittata that's perfect for brunch, lunch, or a light dinner. A delicious way to enjoy FODMAP-friendly veggies.
This frittata is Low FODMAP when portions are controlled to one quarter of the recipe per serving. Each serving contains approximately 37.5g bell pepper (safe up to 75g), 50g zucchini (safe up to 65g), and 37.5g green beans (safe up to 75g), all well within safe limits. Garlic-infused oil provides flavor without FODMAPs since the fructans remain in the garlic solids. Lactose-free cheese and milk keep dairy FODMAP-friendly. Eggs are naturally low FODMAP and provide excellent protein. Fresh chives are low FODMAP up to 1 tablespoon per serving.
There's something wonderfully comforting about a frittata fresh from the oven, with its golden edges and tender center studded with colorful vegetables. This Low FODMAP roasted vegetable frittata transforms simple ingredients into a nourishing meal that's gentle on sensitive stomachs while delivering incredible flavor. The secret lies in roasting the vegetables first, which concentrates their natural sweetness and creates those irresistible caramelized edges that make every bite interesting.
What makes this frittata particularly brilliant for anyone following a Low FODMAP diet is its flexibility and simplicity. We're using FODMAP-friendly vegetables like bell peppers, zucchini, and green beans, all roasted until tender and slightly charred. The eggs create a protein-rich base that's naturally low FODMAP, while a touch of lactose-free cheese adds richness without triggering symptoms. This is the kind of recipe that works beautifully for meal prep, tastes delicious at any temperature, and can easily adapt to whatever FODMAP-safe vegetables you have on hand.
The technique here is straightforward but important: roasting the vegetables separately before adding them to the eggs ensures they're properly cooked and won't release excess moisture into your frittata. This means you'll get a perfectly set, sliceable result rather than a watery mess. Serve it warm with a simple green salad, pack it for lunch throughout the week, or cut it into wedges for an elegant brunch spread. It's one of those reliable recipes that proves eating Low FODMAP doesn't mean sacrificing flavor or satisfaction.
🥗 Ingredients
Metric
- large eggs
- red bell pepper, cut into strips
- zucchini, sliced into half-moons
- green beans, trimmed
- garlic-infused olive oil
- lactose-free milk
- grated lactose-free cheddar cheese
- dried oregano
- salt
- freshly ground black pepper
- fresh chives or parsley for garnish (optional)
Imperial
- large eggs
- red bell pepper, cut into strips
- zucchini, sliced into half-moons
- green beans, trimmed
- garlic-infused olive oil
- lactose-free milk
- grated lactose-free cheddar cheese
- dried oregano
- salt
- freshly ground black pepper
- fresh chives or parsley for garnish (optional)
👨🍳 Instructions
- 1
Prepare and Roast the Vegetables
Preheat your oven to 200°C (400°F). Cut 1 medium red bell pepper into strips, slice 1 medium zucchini into half-moons, and trim 150g of green beans. Toss the vegetables with 2 tablespoons of garlic-infused olive oil, season with salt and pepper, and spread them on a baking sheet in a single layer. Roast for 20-25 minutes until tender and lightly caramelized at the edges, stirring halfway through.
⏱️ 25 min - 2
Prepare the Egg Mixture
While the vegetables roast, crack 8 large eggs into a large mixing bowl and whisk them thoroughly until well combined and slightly frothy. Add 60ml of lactose-free milk, 50g of grated lactose-free cheddar cheese, 1 teaspoon of dried oregano, and season generously with salt and freshly ground black pepper. Whisk everything together until the mixture is smooth and the cheese is evenly distributed.
⏱️ 5 min - 3
Combine and Start Cooking
Heat 1 tablespoon of garlic-infused olive oil in a 25cm oven-safe skillet over medium heat. Once the roasted vegetables are done, add them to the skillet and spread them evenly across the bottom. Pour the egg mixture over the vegetables, gently tilting the pan to ensure the eggs flow into all the gaps. Let it cook undisturbed for 4-5 minutes until the edges begin to set and pull away slightly from the sides.
⏱️ 5 min - 4
Finish in the Oven
Transfer the skillet to your preheated oven and bake for 12-15 minutes, until the frittata is puffed, golden on top, and just set in the center. It should still have a slight jiggle when you gently shake the pan, as it will continue cooking from residual heat. The top should be lightly browned and the eggs fully cooked through.
⏱️ 15 min - 5
Rest and Serve
Remove the frittata from the oven and let it rest in the pan for 5 minutes before slicing. This resting time allows the eggs to finish setting and makes slicing much easier. Run a spatula around the edges to loosen, then cut into wedges. Garnish with fresh herbs like chives or parsley if desired, and serve warm or at room temperature.
⏱️ 5 min
🔄 FODMAP-Friendly Swaps
Regular cheese contains lactose which is high FODMAP; lactose-free versions or aged hard cheeses are safe alternatives
Regular milk is high in lactose; lactose-free dairy or suitable plant milks keep the recipe FODMAP-friendly
Onions are high FODMAP; infused oils capture flavor without FODMAPs, while chives add color and mild onion taste
Many mushrooms are high FODMAP; these vegetables provide similar texture while staying FODMAP-safe
Asparagus is high FODMAP in typical portions; green beans and spinach are excellent low FODMAP alternatives
🔬 The Science Behind This Recipe
Why This Recipe Works for Your Gut
This frittata is built around eggs, one of the most gut-friendly proteins available. Eggs are naturally low in FODMAPs and easily digestible because they contain no fermentable carbohydrates that can trigger IBS symptoms. They're also packed with nutrients that support gut lining health, including choline and selenium, making them an ideal base for a sensitive stomach.
The vegetable selection is strategic for digestive comfort. Bell peppers, zucchini, and green beans are all low-FODMAP vegetables when eaten in appropriate portions. Unlike their high-FODMAP cousins like onions or cauliflower, these vegetables contain minimal amounts of the fermentable sugars that feed gut bacteria excessively. Green beans are particularly beneficial because they're rich in soluble fiber, which helps regulate digestion without causing the gas and bloating associated with insoluble fiber. Zucchini adds bulk and nutrients while remaining gentle on the digestive system, and bell peppers provide antioxidants that support overall gut health.
The clever use of garlic-infused oil deserves special mention. Regular garlic is high in fructans, a type of carbohydrate that commonly triggers IBS symptoms. However, when garlic is infused in oil, the flavor compounds transfer while the problematic fructans stay behind in the solid garlic pieces (which you discard). This means you get all the taste without the digestive distress. Roasting the vegetables before adding them to the frittata also helps break down their cell walls, making them even easier to digest while concentrating their natural flavors.
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