Low-FODMAP savoury vegetable frittata

You’ve got to try our low-FODMAP savoury vegetable frittata - its a meal in itself! Low cost and easy to make for lunch or a light meal, simply delicious!

Serves: 4

Time to make: 50 mins

Hands-on time: 25 mins

Ingredients

More weights & measures

300g buttercup squash flesh, chopped in small pieces
350g carrot, chopped in small pieces
spray oil
½ tablespoon garlic-infused oil
½ cup diced capsicum
1 bunch spring onions, green tips only sliced
1 large courgettezucchiniX, grated
1 cup fresh or frozen spinach
generous ½ cup coarsely chopped fresh basil, plus extra, to garnish (optional)
4 eggs
2 egg whites
60ml lactose-free milk
½ cup grated fresh reduced-fat cheddar cheese
pepper, to season
80g feta cheese, crumbled

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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1 Preheat oven to 250°C. Spray pumpkin and carrot pieces with oil then roast for 20 minutes. While pumpkin and carrot are roasting, heat infused oil in a frying pan and add capsicum, spring onion greens, courgette and spinach, cooking gently until tender. Add basil to vegetables as they cook. Once tender-crisp, remove pan from heat and allow vegetables to cool a little.

2 Line a Swiss-roll pan or slice tin with non-stick baking paper. Spread cooked pumpkin on tray. Whisk together eggs, egg whites, milk and cheddar then season with pepper. Reduce oven temperature to 220°C.

3 Add cooled vegetables to egg mixture then pour over pumpkin in pan. Scatter feta on top and bake for 20-25 minutes until golden. Serve garnished with extra fresh basil (if using).

HFG tip

This recipe is suitable for people on a low-FODMAP diet, based on Monash University published tolerance levels as at October 2014.

Nutrition Info (per serve)

Calories 290 cal

Kilojoules 1220 kJ

Protein 19 g

Total fat 16 g

Saturated fat 6 g

Carbohydrates 20 g

Sugar 14 g

Dietary fibre 5 g

Sodium 570 mg

Calcium 340 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.