Low FODMAP frittata

Gluten free. Low FODMAP. Great for families.

Looking for a quick and easy meal to prepare for a family on the low FODMAP diet? This recipe has it all! Packed full of FODMAP friendly veggies, this frittata incorporates the carbohydrate of pumpkin (in an appropriate quantity) and the protein of eggs to keep you and your loved ones full and satisfied. It can be eaten hot or cold and stores in the fridge for a couple of days for a quick meal prepared in advance.  

Fritatta photo.jpeg

Serves 4



  • 10 eggs

  • 1 cup of water

  • 1 small red capsicum, diced

  • 1 zucchini, diced, seeded part removed

  • 1½ cups (about 300g) of kent or jap pumpkin, diced

  • 2 cups of spinach or kale, diced

  • 1 fresh tomato, sliced

  • 10-20 sprigs of chives,

  • ½ cup grated parmesan cheese

  • 2-3 Tbsp pepita seeds

  • 1 tsp of salt

  • ½ tsp of black pepper

To serve:

  • 2 head of broccoli (approx. ½ cup per serve)

  • 2 cup of green beans (½ cup per serve)

  • Olive oil


  1. Roast, steam or boil the pumpkin until just soft

  2. Whisk eggs in a large bowl

  3. Add cooked pumpkin and all other raw frittata ingredients, minus the pepita seeds and sliced tomato. Stir until evenly combined.

  4. Pour mixture into an appropriately sized oven-proof dish (frittata should be about 5-7cm thick) that has been lined with baking paper or greased with olive oil. Cook for 20 minutes at 170 degrees C.

  5. Lay the sliced tomato and sprinkle the pepita seeds over the almost cooked frittata and return to the oven for a further 20 minutes.

  6. Check the frittata is cooked through, remove from the oven and cut the frittata into

  7. Serve with steamed greens dressed with olive oil.