Italian Vegetable Frittata
Golden-edged frittata with tender zucchini ribbons and aromatic fresh herbs. A protein-rich breakfast that's low-FODMAP and SCD-compliant, with just 1g fiber per serving for gentle digestion during remission.
Italian Vegetable Frittata
Golden-edged frittata with tender zucchini ribbons and aromatic fresh herbs. A protein-rich breakfast that's low-FODMAP and SCD-compliant, with just 1g fiber per serving for gentle digestion during remission.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Preheat oven broiler to high and position rack 6 inches from heat.
highEquipment: broiler, oven rackWhisk together eggs, lactose-free milk, Parmesan, salt, and pepper in a large bowl until well combined and slightly frothy.
Equipment: large bowl, whiskHeat garlic-infused olive oil in a 10-inch oven-safe skillet over medium heat until shimmering, about 1 minute.
Equipment: 10-inch oven-safe skilletAdd zucchini slices in a single layer and cook undisturbed for 2-3 minutes, then flip and continue cooking for another 3-4 minutes until softened and edges turn golden brown.
Tip: Cooking the zucchini until soft breaks down plant cell walls, making the fiber easier to digestSpread zucchini evenly across the pan bottom, arranging slices in an attractive pattern if desired.
Pour egg mixture over zucchini, tilting the pan gently to ensure even distribution around all the vegetables.
Cook without stirring for 3-4 minutes over medium heat until you see the edges beginning to set and pull away slightly from the pan sides.
Sprinkle fresh basil and parsley evenly over the top while the center is still slightly wet.
Transfer skillet carefully to the broiler and cook for 3-4 minutes, watching closely, until the top is puffed and golden brown with light char spots.
highTip: Watch closely—broilers vary significantly and the top can go from golden to burnt quicklyRemove from oven using an oven mitt (handle will be extremely hot) and let rest for 2-3 minutes to allow the eggs to finish setting before slicing into 4 wedges.
Equipment: oven mitt
Notes
Storage
Refrigerate in an airtight container for up to 4 days. Frittata tastes great cold, at room temperature, or gently reheated in a 300°F (150°C) oven for 10 minutes. Avoid microwaving if possible, as it can make eggs rubbery.
Oven-safe skillet essential
You need a skillet that can go from stovetop to broiler. Cast iron retains heat beautifully and creates the best crust. Stainless steel also works well. If you only have a nonstick pan, check the manufacturer's oven-safe temperature rating first.
Dairy-free option
Omit the Parmesan entirely or substitute with nutritional yeast for a cheesy flavor without dairy. The frittata will still be delicious and protein-rich from the eggs alone.
Low-FODMAP vegetable swaps
Instead of zucchini, try bell peppers (1/2 cup per serving), well-cooked spinach (1 cup raw becomes 1/4 cup cooked), or roasted cherry tomatoes (5-6 per serving). All are low-FODMAP in these portions and gentle on sensitive digestive systems.
Make it heartier
Add 4 oz (113g) cooked and crumbled Italian sausage (check ingredients for FODMAP triggers like garlic) or leftover roasted chicken for extra protein and substance.
Portion flexibility
This recipe serves 4 as a breakfast side or light brunch dish, or serves 2 as a protein-packed main course with a simple side salad.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
