2022 update: The FODMAP content of red peppers was recently re-tested by Monash University. They were found to be high in fructose and now classified as high FODMAP. However, a small portion (43g serving) is classed as low FODMAP so you could still add some to the frittata but just be careful with the quantity.
Here’s an easy, low FODMAP, vegetarian lunch recipe. I’ve listed a few different variations below (courgette, spinach or red pepper) but you can use your imagination and create your own version with whatever low FODMAP ingredients you like. The fillings I’ve used bring a real Mediterranean flavour, I also find it’s a good way to use up leftover veg. Perfect served with a leafy green salad.
If you’re looking for more lunch ideas, have a look through my low FODMAP lunch recipes.
- 8 eggs
- A handful of parmesan cheese
- A pinch of salt and pepper
- Butter to grease the muffin tin
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- My favourite fillings...
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- Roasted red pepper (small portion -see above) diced with a few chopped basil leaves
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- Grated courgette with finely chopped fresh oregano
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- Spinach, roughly chopped with finely sliced chives and a pinch of nutmeg
- Preheat the oven to 180 degrees C and grease a non stick 12 hole muffin tin with butter (or alternatively cut squares of baking parchment to line the tins)
- Whisk the eggs, salt, pepper and most of the parmesan together in a jug and set aside
- Prepare your chosen fillings as above and half fill each hole of the muffin tin with your choice of filling
- Carefully pour the egg and parmesan mix into each hole until ¾ full and sprinkle each with a little extra parmesan
- Cook in the oven for 15 minutes and allow to cool lightly in the muffin tin before serving
Jennifer says
Thanks again brilliant for me. Usual question, no chance they freeze!
Louisa Reid says
Hi Jennifer, I haven’t tried freezing these myself but I believe you can freeze frittata although they might be a bit soggy if you microwave after defrosting, best to reheat in the oven.
David says
How long do they last for or do they need to be eaten straight away?
Louisa Reid says
Hi David, they should be fine in the fridge for a couple of days. Louisa ?