This fluffy Low FODMAP Frittata is made with fresh eggs, lactose-free milk, spinach, zucchini, and sharp lactose-free cheddar cheese. The recipe creates a savory and satisfying breakfast that is golden on top and perfectly tender in the middle. It is an ideal easy weeknight dinner or brunch option that makes enough for 4 people.

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Low FODMAP Frittata Ingredients

8 large eggs
1/4 cup lactose-free milk
1 cup fresh spinach, chopped
1/2 red bell pepper, diced
1/2 cup zucchini, diced (ensure safe serving size of 65g per person)
1/2 cup shredded lactose-free cheddar cheese
2 tbsp garlic-infused olive oil
1/4 tsp salt
1/4 tsp black pepper
1 tbsp green parts of scallions, sliced

How To Make Low FODMAP Frittata

Preheat the oven: Turn your oven to 375°F (190°C) and let it heat up fully before you start baking.
Sauté the vegetables: In an oven-safe skillet (like cast iron), heat the garlic-infused olive oil over medium heat. Add the diced bell pepper and zucchini. Cook them for 3–4 minutes until they just start to soften.
Wilt the greens: Stir the chopped spinach and the green parts of the scallions into the skillet. Cook for another minute until the spinach has wilted down.
Whisk the egg mixture: While the vegetables cook, crack the eggs into a medium bowl. Add the lactose-free milk, salt, and black pepper. Whisk everything vigorously until the yolks and whites are fully combined.
Assemble the frittata: Pour the egg mixture directly into the skillet over the vegetables. Do not stir it too much. Sprinkle the shredded lactose-free cheese evenly over the top.
Bake the dish: Place the skillet in the hot oven. Bake for 18–22 minutes. The center should be set and no longer jiggly.
Slice and serve: Remove the skillet from the oven carefully. Let it cool for a few minutes, then slice it into wedges and serve warm.

Recipe Tips

Watch the Zucchini: Zucchini is low FODMAP in servings of 65g (about 1/3 cup) per person. Sticking to the measurements in this recipe ensures it stays safe for your digestion.
Use Garlic-Infused Oil: Since actual garlic cloves are high in FODMAPs, using infused oil gives you that savory garlic flavor without causing stomach upset.
Don’t Overbake: Keep an eye on the oven during the last few minutes. If you overcook eggs, they can become rubbery and dry. The frittata is done when the center barely jiggles.
Grate Your Own Cheese: Pre-packaged shredded cheese often contains anti-caking agents that can add starches. Grating your own block of lactose-free cheddar melts better and tastes fresher.

What To Serve Low FODMAP Frittata

This frittata is a complete meal on its own, but it pairs wonderfully with other light sides. Serve it nicely with gluten-free toast or roasted potatoes seasoned with rosemary. A fresh side salad with arugula and lemon vinaigrette cuts through the richness of the eggs. For a full brunch spread, you can add a side of crispy bacon or a bowl of low-FODMAP fruit like strawberries, blueberries, and kiwi.

How To Store Low FODMAP Frittata Leftovers

Refrigerate: Allow the frittata to cool completely. Store slices in an airtight container in the refrigerator for up to 3 days. You can reheat them gently in the microwave.
Freeze: Wrap individual slices tightly in plastic wrap and then place them in a freezer-safe bag. They can be frozen for up to 2 months. Thaw in the fridge overnight before reheating.

Low FODMAP Frittata Nutrition Facts

Serving Size: 1 slice (1/4 of recipe)

Calories: 265 kcal
Total Fat: 19g
Saturated Fat: 6g
Cholesterol: 385mg
Sodium: 420mg
Total Carbohydrate: 4g
Dietary Fiber: 1g
Sugars: 2g
Protein: 17g

Frequently Asked Questions

Why use only the green parts of scallions? The white bulbs of scallions (green onions) contain high levels of fructans, which trigger IBS symptoms. The green tops are low in FODMAPs and provide a great onion flavor safely.
Can I make this dairy-free? Yes. You can swap the lactose-free milk for unsweetened almond milk or just use water for fluffier eggs. You can simply omit the cheese or use a vegan cheese alternative.
What kind of pan should I use? A 10-inch cast-iron skillet is best because it retains heat well and goes safely from the stove to the oven. If you don’t have one, you can sauté veggies in a regular pan and transfer everything to a greased baking dish.

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