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Low FODMAP Breakfast Frittata

Name: Low FODMAP Breakfast Frittata
Prep time: 10 min
Cook time: 20 min
Yield: 6 servings
Cuisine: Modern Australian
Ingredients: 10 large eggs; 125 ml lactose-free milk; 100 g baby spinach; 150 g roasted red capsicum, sliced; 150 g cherry tomatoes, halved; 100 g feta, crumbled; 0.25 cup chives or spring onion green tops; 1 tbsp garlic-infused olive oil

A golden spinach, capsicum and feta frittata made without garlic or onion bulbs. Excellent warm, at room temperature or packed for breakfast tomorrow.

Prep10 mins

Cook20 mins

Serves6

DifficultyEasy

Start cooking ↓

Golden breakfast frittata with spinach, capsicum and feta — **TooGut pick**Flexible, practical, genuinely delicious.

Frittata should be soft and custardy, not dry. A short stovetop start followed by a gentle oven finish gives you clean slices and plenty of colour.

Why it worksWhole-food ingredientsFlexible swapsClear steps

What you’ll need

Ingredients

Serves6

Frittata

10 large eggs
130 mllactose-free milk
100 gbaby spinach
150 groasted red capsicum, sliced
150 gcherry tomatoes, halved
100 gfeta, crumbled
¼ cupchives or spring onion green tops
1 tbspgarlic-infused olive oil

One step at a time

Let’s cook.

Tick each step as you go. Built-in timers keep the important moments close.

Heat the oven

Heat the oven to 180°C. Whisk eggs and milk with salt and pepper until evenly combined but not foamy.

Soften the greens

Heat oil in a 24 cm ovenproof frying pan. Add spinach and cook just until wilted.

Layer in the colour

Add capsicum, tomatoes and chives. Pour over the egg mixture and scatter with feta.

Set the base

Cook over medium-low heat for 3 to 4 minutes, until the edge starts to set.

Finish gently

Transfer to the oven for 14 to 17 minutes, until the centre has only a slight wobble. Rest for 5 minutes before slicing.

Per serve, estimate · Metric

Nutrition snapshot

Energy840 kJ

Protein15 g

Carbohydrate5 g

Fibre2 g

Approximate only. Values change with brands, portions and selected swaps.

Set yourself up

Equipment

✓ 24 cm ovenproof frying pan
✓ Large bowl
✓ Balloon whisk
✓ Flexible spatula

Low FODMAP Breakfast Frittata

Ingredients

Frittata

Let’s cook.

Heat the oven

Soften the greens

Layer in the colour

Set the base

Finish gently

Nutrition snapshot

Equipment

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