This zucchini frittata recipe uses a simple base of roasted zucchini, zucchini and cherry tomatoes. The veggies can be made ahead in the oven, and the frittata is ready to bake in just 5 minutes! This is one of the healthiest low FODMAP breakfasts for the week ahead and a great way to use up summer produce—you can even add feta and herbs!
A frittata is one of my favorite vehicles for recycling vegetables when I’m at the market buying too many, which tends to happen even more during the warmer months when zucchini is in season.
This easy zucchini frittata recipe packs plenty of zucchini while still being a low FODMAP breakfast for those following this particular diet.
Thanks to the oven treatment, we get a high ratio of vegetables to eggs. Instead of cooking the zucchini directly in the skillet, I chopped it up and baked it in the oven until soft and caramelized. This gives the squash an extra silky texture, and while it may take longer, I prefer the hands-off method so I can do other tasks in the kitchen instead of a wok that needs to be attended to.
The beauty of this zucchini frittata recipe is that you can roast the vegetables—including zucchini and cherry tomatoes—a few days in advance and then toss them in the skillet just before you’re ready to eat. The frittata itself is pretty quick: just 5 minutes from stove to oven.
This is a recipe I use often, especially for low FODMAP breakfasts – you’ll find delicious BLT frittata my recipe SIBO made simple!
What other veggies can I use in this zucchini frittata?
You can easily use other free low FODMAP vegetables in this zucchini frittata, especially any other vegetable in the ratatouille family: eggplant or bell peppers. Any type of leafy green, like kale or spinach, will work—you just sauté the vegetables in a skillet for a few minutes, then add the roasted squash and eggs.
Sliced shallots, onions or scallions can also be roasted with zucchini and squash for those who aren’t fans of low FODMAP breakfasts.
If you can’t find cherry tomatoes, just omit them or substitute 3/4 pound regular tomatoes cut into thin wedges.
Can I add cheese to this low FODMAP frittata?
Cheese is one of the medium FODMAP ingredients that you can use in small amounts, but not in excess. In general, a recipe for 4 will be below the threshold for cheeses with less than 1/2 cup total, as long as they are lower in lactose.
For this recipe, a sprinkle of 1/2 cup of shredded feta, cheddar, or Gruyere cheese will do just fine before the frittata goes in the oven.
What are some other low FODMAP breakfast ideas?
Breakfast is actually one of the easiest meals to eat because many of the basic ingredients that are common in the morning also happen to be low FODMAP. Here are some ingredients you can mix and match for a low FODMAP breakfast:
- oat
- Maple sugar
- Egg
- spinach
- kale
- black pepper
- gluten free bread
- peanut butter
- Potato
- berry
- dairy free yogurt
- bacon
- Low-lactose cheese, in small quantities (feta, cheddar, Gruyere)
Common high-FODMAP breakfast ingredients to avoid:
- plain yogurt
- Honey
- bread
- milk
- onion
- garlic
- Premade Sausages
- apple
- avocado
- mango
- high lactose cheese
Here are some low FODMAP breakfast recipes to add to your rotation:
Read on for this zucchini frittata recipe and use it as a blank canvas for other low FODMAP breakfast creations!
With health and hedonism,
phoebe
Oven Baked Zucchini Frittata (Low FODMAP)
This zucchini frittata recipe uses a simple base of roasted zucchini, zucchini and cherry tomatoes. The veggies can be made ahead in the oven, and the frittata is ready to bake in just 5 minutes! This is one of the healthiest low FODMAP breakfasts for the week ahead and a great way to use up summer produce—you can even add feta and herbs!
serving size 4
raw material
- 3/4 pound zucchini 2 medium sized, finely diced
- 3/4 pound squash 2 medium sized, finely diced
- 1/2 pint cherry tomatoes (about 12) halved; or 1 medium regular tomato, sliced into thin wedges
- olive oil
- sea salt
- 8 big egg
- 1/4 cup roughly chopped fresh basil
- ½ cup shredded feta cheese Elective
instruct
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Preheat oven to 425°F. Line a baking sheet with parchment paper.
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On the prepared pan, toss the zucchini, zucchini, and cherry tomatoes with 2 tablespoons olive oil and 1 teaspoon salt. Arrange evenly in a single layer. Vegetables may look like a lot, but they shrink.
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Roast the zucchini and squash for about 20 minutes, until tender, lightly browned, and caramelized. Stir once to coat, then return to oven for another 5 minutes. Remove from oven and set aside. Vegetables can be made up to 3 days ahead.
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Meanwhile, in a large mixing bowl, beat eggs with 1/2 teaspoon salt until yolks and whites are well combined.
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In a large (15-inch) heatproof skillet, heat 1 tablespoon oil over medium-low heat, swirling to cover pan. Add half of the squash mixture evenly in one layer. Pour the eggs over the vegetables, making sure the pan is evenly coated with the eggs, and sprinkle with half of the basil. Cook for about 5 minutes, until set on both sides with only a shallow layer of raw egg on top.
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Sprinkle remaining zucchini mixture and feta (if using) over top, then transfer pan to oven. Cook for 2 to 5 minutes, until the rest of the eggs are set. Alternatively, you can turn on the rotisserie chicken for 1-2 minutes.
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Let the frittata rest in the pan for at least 5 minutes before slicing. Garnish with leftover basil, cut into wedges, and serve warm with a simple salad for a low FODMAP breakfast, lunch, or dinner.
If you make it, please tag @phoebelapine and #feedmephoebe – I’d love to see it!
