Mozzarella. Tomatoes. Basil. Oregano. All important ingredients in pizza and many Italian dishes. This family-friendly dish combines the flavour of pizza with fluffy baked eggs. I love making this low FODMAP pizza flavoured frittata for an easy weeknight dinner, but you can also eat leftovers for lunch or whip this up for a weekend brunch.
Who else loves eggs? They are one of my staple foods that I always have in the fridge. When I don’t feel like cooking fish, tofu or poultry, I typically will cook some scrambled eggs for dinner. Lately, this frittata has been my new go-to egg recipe. I love that I can just pop it in the oven and let it cook, rather than standing over the stove watching it.
Green onion is a great way to add onion flavour without FODMAPs. The green leaves are low FODMAP, but if you are sensitive to fructans be careful not to use the white bulb. Click here to read my blog post with my Top 10 Ways to Add Flavour to Low FODMAP Foods.
It’s important to de-seed the tomato, otherwise, there will be too much liquid in the frittata. If you have never de-seeded a tomato before, All Recipes has a list of instructions.
You can use either dried or fresh basil and oregano. I typically use dried just because that is what I most often have in my kitchen. If you use fresh basil or oregano, wash, dry and chop the herbs, and use 1 tablespoon each instead of 1 teaspoon.
There are three ways to make this frittata. I like to call them the easy method, the gooey cheese method, and the pizza method.
For the easy method, mix half of the mozzarella into the eggs and pour into your dish. Sprinkle the other half of the cheese on top before putting the frittata into the oven. After cooking for approximately 35 minutes, when the eggs are no longer liquid, the frittata will be done and the cheese on top will be nicely browned.
For the gooey cheese method, don’t sprinkle on the cheese before putting the frittata into the oven. Cook the frittata for 20 minutes, then sprinkle on the cheese and put back in the oven for another 15 minutes. The cheese will be gooey and soft instead of brown and crispy.
The third method is the “pizza” method. If you want to make this extra pizza-like, you can add some tomato sauce under the cheese. Cook the frittata for 20 minutes. Spread three tablespoons of tomato sauce on top and then sprinkle with cheese. Return to oven for another 15 minutes.
I’ve made this frittata all three ways and I think they are all great!
As a bonus, this recipe also freezes well! If you are making one for dinner, you could double the recipe and make two frittatas instead. Slice and freeze the extra frittata in a freezer safe container or bag. Then next time you want frittata you can pull it out of the freezer, no need to cook twice!
Most cheeses are low FODMAP. To learn more about the FODMAP content of butter and cheese click here. Monash lists mozzarella cheese as low FODMAP at 1/2 cup grated. Therefore the maximum FODMAP serving size is half the frittata per meal.
This recipe was adapted from Kraft Recipes.
What’s your favourite way to eat eggs?
I also have a great recipe for Greek Egg Muffins!
Are you looking for support with managing digestive symptoms and/or the low FODMAP diet?My nutrition counselling and coaching services are available across Canada (via video messaging or phone). I am a registered dietitian with a Master’s of Public Health in Nutrition who specializes in digestion and practical healthy eating tips. Learn more about my services by clicking here.