Here is a recipe that is perfect for Easter brunch, or anytime! This low FODMAP frittata uses the green part of leeks to give it a nice onion flavor without the FODMAPs. It is accompanied by the fresh and distinct flavor of dill and made hearty with the addition of diced potatoes. Round out the meal with a slice of sourdough toast and a few fresh strawberries on the side.
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Frittata vs Quiche vs Strata
A frittata, quiche, and strata are all dishes with a scrambled egg base. They usually also include cheese, vegetables, and/or meat. Sometimes you hear these terms used interchangeably, but there are some differences between the three.
A frittata is an egg dish, similar to an omelet, but bigger. It is usually prepared by pouring the scrambled egg mixture over your other ingredients in an ovenproof skillet. Then it is cooked on the stove-top and finished in the oven.
Those without an ovenproof skillet can just put together their frittata in a baking dish and throw it in the oven, though this method may take longer.
A few things differentiate a quiche from a frittata, with the most obvious being the presence of a crust. The cooking method is also a little different in that it a quiche is baked in a pie pan. A quiche also has a creamier filling, using milk or cream to form a custard-like texture.
A strata has features of both a frittata and a quiche. Like a frittata, it is crustless and can be baked in a baking or casserole dish. But like a quiche, it uses a creamy custard-like filling. Unique to the strata is its use of bread in the filling, making it like a savory bread pudding.
Low FODMAP Frittata Ingredients
The following ingredients are used for this low FODMAP frittata. But feel free to get creative and add your own touch by adding an extra vegetable like a handful of chopped red bell pepper or swapping out fresh parsley for the dill.
FODMAP information for the ingredients below was obtained from the Monash University or FODMAP Friendly app.
Garlic Infused Olive Oil – This adds flavor without FODMAPs and helps prevent the recipe from sticking to the pan. I use Colavita.
Russet Potatoes – Russet potatoes are great for frying, brown nicely, and are low FODMAP.
Leek – Only the green tops should be used to keep this dish low FODMAP. Be sure to wash between the leaves to get any gritty dirt out. This can be done by slicing the leek down the middle and washing between the layers. Or chop the leek, place in a bowl of cool water, swish, and drain.
Fresh Dill – So much fresh flavor without FODMAPs!
Eggs – An essential part of the recipe, high in protein, and always FODMAP free.
Swiss Cheese – You might think that cheese is off-limits due to lactose. But like most hard cheeses, Swiss cheese is low lactose and therefore low FODMAP, at least in moderate portions.
Gouda Cheese – While not in the Monash or FODMAP Friendly database, gouda cheese is considered to be a low lactose cheese and should be appropriate on a low FODMAP diet.
Paprika – Low in FODMAPs but may contain low levels of capsaicin, which some people with IBS do not tolerate. It would be fine to skip this ingredient, though most people will likely not have any problems with the amount used here.
Salt & Pepper – No FODMAPs here.
Cooking Method
Pay close attention to the instructions to get the best results when preparing this low FODMAP frittata. By lifting the edges as you cook and allowing the egg to run under the cooked base, you speed up the cooking process and prevent the bottom of the frittata from getting too dark.
The frittata takes less time in the oven when this method is used. If using the stove-top method, make sure you are using an ovenproof skillet. I use this Swiss Diamond non-stick frying pan.
If you do not have an ovenproof skillet, skip the stove-top and simply put the potatoes, leek greens, and dill in a greased baking dish instead. Then pour the egg mixture over the top and bake as per the instructions in the recipe notes below.
Low FODMAP Frittata with Leeks and Potatoes
Ingredients
- 2 Tablespoons Garlic-Infused Olive Oil
- 3 Medium Russet Potatoes approximately 2 cups diced
- 1 Leek green part only
- 2 Tablespoons Fresh Dill + additional for garnish (optional)
- 8 Eggs
- 1/2 Cup Swiss Cheese, grated
- 1/2 Cup Gouda Cheese, grated
- 1/4-1/2 teaspoon Paprika
- Salt and Pepper to taste
Instructions
- Preheat oven to 350 degrees.
- Peel and dice the potatoes (about ¼ inch in size).
- To prepare the leeks: remove the white end of the leek and discard. Cut the leek lengthwise. You may also discard the very top of the leek. Slice thinly and place into a bowl of cold water. Swish to remove any dirt. Drain.
- Heat olive oil in an ovenproof 10-inch skillet (see note).
- Add diced potatoes, season with a little salt and pepper. Cook on medium-high heat until potatoes are browned and mostly soft, stirring occasionally, about 8 minutes.
- Meanwhile, crack 8 eggs in a bowl. Add a sprinkle of salt and pepper and ¼-1/2 teaspoon of paprika (optional). Mix in half of the grated cheese (1/4 cup of swiss and ¼ cup of gouda). Set aside.
- Decrease pan to medium heat. Add leeks to the same pan as the potatoes and cook for another 3-4 minutes.
- Sprinkle 2 tablespoons of chopped dill over the potatoes and leeks.
- Pour scrambled egg mixture over the potatoes and leeks. Allow to cook over medium heat until edges are starting to set.
- Use a rubber spatula to lift cooked edges, allowing for uncooked eggs to flow underneath the cooked base. You may repeat this procedure1-to 2 more times until the frittata is mostly set.
- Add the remaining ½ cup of cheese.
- Place the frittata in a preheated oven and cook until cheese is melted and eggs are set, approximately 5 more minutes.
Notes
Tried this low FODMAP frittata? Changed it up to make it your own? I would love to hear from you! Drop your comments below!
Looking for more brekafast ideas? Check out my article, 7 Low FODMAP Breakfast Ideas.
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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.