This zucchini frittata recipe uses a simple base of roasted zucchini, summer squash and cherry tomatoes. The veggies can be made in advance in the oven, and the frittata bakes in just 5 minutes! It’s one of the best healthy low FODMAP breakfasts to make for the week ahead and a fantastic way to use up summer produce–you can also add feta and herbs!
Frittatas are one of my favorite vehicles for recycling vegetables when I’ve gone overboard at the market, which tends to happen even more in the warmer months when summer squash is in season.
This easy zucchini frittata recipe packs in a LOT of squash, while still remaining a low FODMAP breakfast for those who follow this particular diet.
We get away with a high vegetable to egg ratio thanks to the oven treatment. Instead of cooking the zucchini directly in the skillet, I first finely dice and roast it in the oven until soft and caramelized. This lends the squash an especially silky texture, and though it may take a little longer, I much prefer the hands-off method that allows me to do other tasks in the kitchen, rather than a sauté pan that needs to be watched.
The beauty of this zucchini frittata recipe is that you can roast the vegetables—which includes summer squash and cherry tomatoes—a few days in advance and toss them into your skillet right before you’re ready to eat. The frittata itself is incredibly quick: just 5 minutes between the stove and oven.
It’s a formula I use often, especially for low FODMAP breakfasts–you’ll find a delicious BLT Frittata in my cookbook SIBO Made Simple!
What other vegetables can I use in this zucchini frittata?
You can easily use other complimentary low FODMAP vegetables in this zucchini frittata, particularly anything else in the ratatouille family: eggplant or bell peppers. Any type of leafy green like kale or spinach would also work—you’d just need to sauté the greens for a few minutes in your skillet before adding the roasted squash and egg.
For those who are not in search of a low FODMAP breakfast, sliced shallot, onion or scallions would also work well roasted alongside the zucchini and squash.
If you can’t find cherry tomatoes, simply omit them or substitute 3/4 pound of regular tomatoes cut into thin wedges.
Can I add cheese to this low FODMAP frittata?
Cheese is one of those medium FODMAP ingredients where you can get away with a small amount, but don’t want to overdo it. Generally, less than 1/2 cup of cheese total in a recipe that serves 4 will be under the threshold so long as it is a cheese that is lower in lactose.
For this recipe, 1/2 cup of crumbled feta, sharp cheddar, or gruyere would work well sprinkled on top before the frittata goes in the oven.
What are other low FODMAP breakfast ideas?
Breakfast is actually one of the easiest meals since so many base ingredients that are common in the morning also happen to be low FODMAP. Ingredients that you can mix and match for a low FODMAP breakfast:
- Oats
- Maple Syrup
- Eggs
- Spinach
- Kale
- Peppers
- Gluten-Free Bread
- Peanut Butter
- Potatoes
- Berries
- Dairy-Free Yogurt
- Bacon
- Low Lactose Cheese, in small amounts (Feta, Cheddar, Gruyere)
Common high FODMAP breakfast ingredients to avoid are:
- Regular Yogurt
- Honey
- Bread
- Milk
- Onions
- Garlic
- Premade sausages
- Apples
- Avocado
- Mango
- High Lactose Cheese
Here are a few more 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)
Ingredients
Instructions
- Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper.
- On the prepared pan, toss the zucchini, summer squash and cherry tomatoes with 2 tablespoons olive oil and 1 teaspoon salt. Arrange in an even layer. It may seem like a lot of veggies, but they will shrink down.
- Bake the zucchini and squash for about 20 minutes, until soft, lightly browned and caramelized. Toss to redistribute once, then return to the oven for 5 more minutes. Remove from the oven and set aside. The vegetables can be make up to 3 days in advance.
- Meanwhile, in a large mixing bowl, beat the eggs with 1/2 teaspoon salt until the yolk and whites are very well combined.
- In a large (15-inch) oven-proof skillet, heat 1 tablespoon of the oil over a medium-low flame and swirl to coat the pan. Add half the squash mixture in an even layer. Pour the eggs over the vegetables, making sure the pan is evenly coated with eggs and scatter with half the basil. Cook until the sides are set and there’s just a shallow layer of uncooked eggs on the top, about 5 minutes.
- Sprinkle the remaining zucchini mixture and feta (if using) over the top and transfer the pan to the oven. Cook for 2 to 5 minutes, until the rest of the egg is set. Alternatively, you can turn on the broiler for 1-2 minutes.
- Allow the frittata to sit in the pan for at least 5 minutes before slicing. Garnish with the remaining basil, cut into wedges and serve warm alongside a simple salad as a low FODMAP breakfast, lunch, or dinner.