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Low FODMAP Frittata with Bell Pepper, Spinach, and Cheese

Prepared in: 10min

Cooked in: 20min

Total Time: 30min

Servings: 4

Calories: 299 kcal

Fat: 23g

Carbs: 4g

Proteins: 19g

This Low FODMAP Frittata with Bell Pepper, Spinach, and Cheese is a delicious and easy meal that's perfect for breakfast, brunch, or even a quick weeknight dinner. The combination of bell peppers, spinach, and cheese gives this frittata a vibrant and flavorful boost. Plus, it's super simple to make!
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Ingredients

  • 2 tablespoons unsalted butter
  • ½ cup diced red bell pepper (about ½ medium)
  • ½ cup diced green bell pepper (about ½ medium)
  • 1 cup spinach, finely chopped
  • 10 large eggs, whisked
  • ½ cup low FODMAP cheese (such as cheddar or mozzarella)
  • 2 tablespoons minced chives, optional

Instructions

  1. Preheat Broiler:
    Set your broiler to high.
  2. Cook the Vegetables:
    In a cast-iron or other oven-safe skillet, melt the butter over medium heat. Add the diced bell peppers and cook until tender, about 5 minutes. Stir in the spinach and cook until wilted.
  3. Add Cheese:
    Sprinkle the low FODMAP cheese into the skillet with the cooked vegetables, stirring to combine.
  4. Add Eggs:
    Add the optional minced chives to the whisked eggs, and pour them over the vegetable and cheese mixture in the skillet. Stir gently to mix everything together.
  5. Cook on Stovetop:
    Cook the mixture for about 4 minutes over medium to medium-high heat, occasionally scraping the bottom of the pan with a silicone spatula to prevent sticking.
  6. Broil the Frittata:
    Once the edges are set, place the skillet under the preheated broiler. Broil for about 5 minutes or until the frittata is fully set and slightly golden on top. Remove from heat and allow it to cool slightly.
  7. Serve:
    Slice the frittata and serve warm.

Tips & Low FODMAP-Friendly Notes

  • Bell Peppers: Red bell peppers are now considered low FODMAP in servings of up to ½ cup. This recipe uses ½ cup of red bell pepper, along with an equal amount of green bell pepper, to stay within FODMAP guidelines.
  • Low FODMAP Cheese: Cheddar and mozzarella are both good choices for a low FODMAP diet, but ensure you’re using cheese in the recommended serving size (approximately 40 grams per serving).
  • Chives: Chives are a great low FODMAP option for garnish. You can adjust the amount based on your preference.
  • Storage: This frittata is best enjoyed fresh. Leftovers can be stored in the refrigerator for up to 2 days. Reheat in a skillet or microwave until warm.

Substitutes for Low FODMAP Meats:

If you prefer a more substantial frittata, consider adding a low FODMAP meat to boost the protein content. Here are some low FODMAP options:

  • Low FODMAP Sausage: Add up to 100 grams (about 3.5 oz) of cooked low FODMAP sausage. Be sure to choose a brand without garlic or onion.
  • Chicken: You can add up to 100 grams (about 3.5 oz) of cooked, diced chicken breast.
  • Turkey: Lean, cooked turkey breast is another great option—add up to 100 grams (about 3.5 oz) of diced turkey.
  • Ham: Opt for up to 2 slices (roughly 60-70 grams) of lean, low FODMAP ham, ensuring it doesn’t contain high FODMAP ingredients like onion or garlic.

Add these substitutions during step 3, when you add the cheese to the skillet, mixing them into the vegetable and egg mixture. Be sure to adjust cooking times as necessary if adding extra protein to ensure the frittata is fully set.

Bon appétit

This Low FODMAP Frittata with Bell Pepper, Spinach, and Cheese is a simple, flavorful dish perfect for any meal of the day. With vibrant veggies, gooey cheese, and endless options for customization, it’s a versatile recipe you’ll want to make again and again.

Enjoy each slice knowing it’s as tummy-friendly as it is delicious. Happy cooking!

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