Low-FODMAP savoury vegetable frittata

Author: Sophie Gray - Food Writer, Author

Photographer: Melanie Jenkins

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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

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 290cal

Kilojoules 1220kJ

Protein 19g

Total fat 16g

–Saturated fat 6g

Carbohydrates 20g

–Sugars 14g

Dietary fibre 5g

Sodium 570mg

Calcium 340mg

Iron 2mg

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.

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