Low FODMAP Herby Frittata Recipe: Dietitian Approved
What we love about this high protein, low FODMAP recipe
When you are a beginner on the Low FODMAP diet, two of the biggest fears are bland food and triggering symptoms. Most traditional frittatas rely on garlic and onions for depth of flavour. Here, the recipe swaps those for fresh basil and dried oregano to ensure you get a mouth-watering meal that is low fodmap and safe for your gut.
Dietitian Approved: This recipe is from the IBS Coach: FODMAP Diet Plan app.The beginner friendly, complete fodmap plan to feel good again. We highly recommend it.
Meal Prep Friendly: Excellent hot, but even better cold the next day. Delicious for Breakfast, Lunch, or Dinner.
Why it’s an IBS Friendly Recipe
Tomato Portions: Ripe tomatoes are Low FODMAP in small servings. By sharing 6 tomatoes across 4 people, you are well within the safe zone.
The Cheese Myth: Many beginners avoid cheese entirely. However, harder cheeses like Cheddar are very low in lactose because most of the whey is removed during processing. It's a safe way to add creaminess!
Ham Selection: When buying ham, always check the label for "natural flavors" or "onion/garlic powder." For the safest result, buy off-the-bone ham from the deli counter.
Eggs: Contrary to popular opinion, eggs are a nutritious and excellent source of low FODMAP protein. This recipe uses 3 eggs per person.
Herby Frittata Low FODMAP Ingredients
Serves: 4
Total Time: 20 minutes
Difficulty: Easy
- 12 Eggs
- 1 tsp Dried Oregano
- 4 tsp Olive Oil
- 6 Ripe Tomatoes
- 1 Bunch basil
- 100g Cheddar Cheese
- 100g Ham Slices
- 140g Rocket Leaves
Step By Step Instructions
1.Beat eggs in a bowl and season with salt, pepper and oregano. Mix well.
2. Dice the tomatoes. Tear the ham and basil leaves into small pieces.
3. Dice cheddar into small pieces.
4. Add olive oil to a non-stick frying pan. Heat to medium.
5. Add the tomatoes, ham and basil leaves in a single layer.
6. Pour over the eggs, and dot the cheddar around the surface.
7. Cook for 10 minutes over a medium-low heat, or until the surface is almost set. Finish under the grill for 3-4 minutes until golden.
8. Serve with salad leaves.
For more recipes like this, get the IBS Coach: FODMAP Diet Plan app.
Frequently asked Low FODMAP Questions
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Absolutely. Simply swap the ham for olives.
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Store in an airtight container in the fridge for up to 3 days. It’s a perfect Low FODMAP meal prep option!
