This low FODMAP frittata is one of the best breakfast things out there, especially when you’re on the low FODMAP diet.
Think fluffy eggs, sweet roasted veggies, tasty pops of feta, spinach and cherry tomatoes all snuggled under a blanket of cheddar cheese. This is a breakfast you can make in advance and stash in the fridge for busy mornings or have it as a lovely brunch option to share with friends.
For those of you who don’t love dairy, you can leave out the feta and cheddar cheese. We suggest tossing in a little bit of diced carrot or red bell pepper in the frittata instead. However, both cheddar cheese and feta cheese are low FODMAP options according to the Monash University Low FODMAP Diet App.
FODMAP note on squash: Japanese pumpkin or Kabocha squash is low FODMAP and can be enjoyed in the first phase of the diet. This type of squash has dark green skin. If you can’t find Kabocha squash, you can swap in sweet potato.
Ultimate Low FODMAP Frittata
raw kabocha squash or sweet potato, 2 cups (9.5 oz), cut into ¾ inch pieces
olive oil, 1 tablespoon
white potatoes, 2 medium, sliced into ¼ inch thick disks
spinach, 2 cups
cherry tomatoes, 1 cup, cut in half
scallion tops, ½ cup, green tops only, finely chopped
garlic scape powder, ½ teaspoon
eggs, organic, 8 large
lactose-free milk (or plant-based milk), 2 tablespoons
water, 2 tablespoons
feta cheese, 4 tablespoons, crumbled (optional)
cheddar cheese, ½ cup, grated
salt and pepper, few grinds
parsley, 1 tbsp, chopped (optional, for serving)
Preheat the oven to 400ºF (200ºC).
Chop the dark green skin off the squash, remove the seeds and cut into ¾ inch pieces. Line a roasting pan with parchment paper, then pop the squash into the pan and drizzle with a little bit of olive oil. Season generously with salt and pepper. Place into the oven and roast for 15 to 20 minutes until slightly golden and tender.
While the squash cooks, prep the rest of the vegetables and cook the potatoes. Peel and finely slice the potatoes, roughly chop the spinach, chop the cherry tomatoes in half, and finely chop the green leaves of the scallions.
In a large bowl, whisk together the eggs, garlic scape powder, milk, and water along with a light sprinkle of salt and pepper. Place to the side for later.
Place a medium-large oven proof pan over medium heat, add a drizzle of olive oil and sauté the spinach for 1 to 2 minutes until wilted, then scoop out of the pan and place on a plate to rest. Next, add another splash of olive oil to the now empty pan along with the sliced potatoes. Cook the potato slices until golden brown on both sides and tender (this should take about 4 minutes per side).
In the same pan, arrange the cooked potato slices in a single layer across the bottom forming a potato base. Layer the potatoes close together so there are as few large gaps as possible. Then evenly spread the spinach, cherry tomatoes, scallion tops, feta and roasted squash on top. Pour the egg mixture over everything and top with cheddar cheese. Turn down the heat to medium-low and allow to cook until the egg is almost set.
Switch the oven function from bake to broil. Then place the pan on the top rack in the oven and broil for 2 to 3 minutes (watch the frittata carefully) until the top is lightly golden brown.
Allow to cool for 5 minutes, then serve with an extra sprinkle of feta cheese and chopped parsley. Enjoy!