Low FODMAP Frittata with Ham and Feta
This Frittata is a perfect dish for almost any meal. Serve this as the main dish of the Sunday morning brunch or chill it and bring it to a picnic. Its even perfect as leftovers in a lunch box along with a mixed salad.
One of the great things with a frittata is that you can vary it depending on your taste or preference. You could easily leave the ham out and make it vegetarian, or maybe you would prefer to add some turkey or chicken instead. The same goes for vegetables, add in whichever low FODMAP vegetables you like. This makes it a great dish to use up any leftover veg you have!
This recipe contains Tomatoes, Red & Yellow Peppers, Zucchini and Spinach. This is a great starting point if you don’t know what you like, and all ingredients are low to no-FODMAP in the quantities we used here. I encourage you to experiment and add other vegetables you like. Make sure to double check your vegetables in the MONASH FODMAP app as you might be surprised with some vegetables being high FODMAP (I know I was!)
I chose to add Serrano ham in this Frittata, maybe a little bit controversial to put a Spanish ham in an originally Italian dish but we like to live on the edge! If this bothers you then go ahead and replace the Serrano with Prosciutto instead. Another great, and maybe slightly cheaper alternative, would be to add bacon instead of the ham in this dish. Personally, I prefer the salty rich taste of the cured ham over the smokey taste that comes from bacon.
Another great substitution would be to go the poultry route and add in some sliced turkey or chicken. Just keep in mind to check the ingredients if you buy deli-meats as some of them may have been sitting in marinade containing onion & garlic.
Herbs and flavourings
For this mixture of ingredients I chose to go with a simple salt, pepper, and basil flavour profile. Just keep in mind that both the ham and feta cheese are very salty, so don’t be too generous with the salt. The basil and pepper flavour combination go well with the egg and they definitely bring the dish together nicely.
If you feel a bit adventurous you might want to add some more spices to the dish. Maybe some smoked paprika och chili flakes would be to your liking? Perhaps you are more of a fan of thyme or rosemary? Or even the slightly controversial cilantro. The possibilities are endless, as long as you are willing to give it a shot.
This frittata recipe doesn’t overdo it on the toppings, other than some spinach and feta cheese. If you’re feeling adventurous then I recommend throwing a couple of olives on there after it has come out of the oven which will give it an extra burst of flavour. Maybe you could even add some roasted red peppers on there, or perhaps some hot sauce to add a little spice! Just be sure to look up the toppings and stay within the allowance of FODMAPS.
Low FODMAP Frittata
- 75 Grams Baby Roma Tomatoes
- 25 Grams Red Pepper
- 45 Grams Yellow Pepper
- 80 Grams Zucchini
- 10 Grams Spinach
- 40 Grams Serrano Ham 3 slices
- 40 Grams Feta
- 4 Eggs
- 1 tsp Oil
- Salt and Pepper to taste
- 1 pinch Fresh or Dried Basil
- Start by cutting up the Red & Yellow Pepper, Tomato and Zucchini into 1,5 cm chunks. Cut the feta into 1cm cubes and slice the Serrano Ham into smaller bits.
- Heat 1 teaspoon of oil in a frying pan over medium heat. Add the vegetables and fry for 3 minutes, season to taste with salt and pepper. Then add the Serrano Ham and fry an additional 2 minutes.
- Turn the oven onto grill setting and pre-heat. Crack 4 eggs into a bowl or a mug and whisk until well combined.
- Pour the whisked eggs over the vegetables and reduce the heat to medium low. Fry for another 3 minutes or until the egg is starting to settle around the edges.
- Before the frittata sets on top, take some spinach leaves and cubes of feta cheese and gently push them down into the half set egg mixture. Crack some fresh black pepper and sprinkle some basil over the Frittata
- Put under the grill and cook until the egg has set and has turned a nice golden brown. Make sure to not leave it unattended as it could easily burn very quickly.