These low FODMAP Mini Frittatas can be easily made with whatever vegetables you have in the fridge. Baked in muffin tins for convenient portion control, they can feature potatoes, peppers and leafy greens held together with fluffy eggs and your choice of cheese. With a mild, savoury flavour and satisfying texture, these frittatas are IBS-friendly and suitable for a low FODMAP diet, making them an ideal make-ahead breakfast or snack option.
Makes 12 mini frittatas (6 servings, 2 per serving)
Ingredients:
For the base frittatas:
- 2 tbsn garlic-infused oil
- 65g chopped spring onions (green parts only)
- 170g potatoes (preferably waxy potatoes) diced
- ½ medium courgette, diced
- ½ medium red pepper, diced
- 30g green leaves, such as rocket, kale or spinach
- ½ tspn salt
- Freshly ground black pepper to taste
- 8 large eggs, at room temperature
- 115g grated or crumbled cheese, such as cheddar or feta (or non-dairy cheese)
- Fresh herbs such as thyme, dill, or tarragon (optional)
Optional additions:
- Cherry tomatoes
- Cooked or raw broccoli florets
- Crisp cooked bacon
- Black olives
- Sautéed oyster mushrooms
- Parmesan, grated, for extra flavour
Method:
- Preheat oven to 190°C. Using a non-stick spray, coat the insides of 12 standard-sized muffin tins and set aside on a baking sheet (to catch any overflow)
- Heat oil and sauté the potatoes for about 6 minutes. Then add the courgette and pepper and continue to sauté until courgette is crisp, but tender
- Add spring onions (green only) and sauté for a further 2 minutes until spring onions are softened
- Add the green leaves and cover until the leaves are wilted. Taste and season generously with salt and pepper
- Whisk eggs in a large mixing bowl, add herbs if using, then fold into the cooked vegetables
- Divide mixture into the prepared muffin tin and top with additional optional vegetables, bacon and cheese as desired. Poke the additions down into the mixture
- Bake for 15 to 20 minutes or until the frittatas are just set in the middle. Serve warm and enjoy!
TIPS:
- Store cooled frittatas in an airtight container in the refrigerator for up to 4 days, or freeze for up to 1 month. Reheat in the microwave or air fryer for a quick breakfast
- Get creative with your variations! Use up other low FODMAP vegetables
- Looking for more snack ideas? If you enjoyed these low FODMAP mini frittatas, then try my low FODMAP Breakfast Bars or low FODMAP Skillet Hash
- Unsure whether you have IBS? Take a look at my FREE Recipes and Symptom Tracker.
Change your life in just three sessions
Need help to manage your IBS symptoms? I have a base in Cardiff and Bristol, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS services. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives. See their success stories
