Low FODMAP and Gluten Free Recipe - Cheese and vegetable frittata
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2 tsp olive, sunflower or vegetable oil, for greasing

4 large free-range eggs

50ml/2fl oz lactose free milk or cream

handful grated cheddar or crumbled feta

freshly ground black pepper

1 tbsp chopped fresh herbs such as parsley or chives (optional)

10 tomatoes halved

1 red pepper, chopped

1 baby eggplant, sliced

50g/1¾oz zucchini, sliced

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*We recommend the help  of a registered dietician


Preheat the oven to 180C/350F/Gas 4.  Into an oven dish add the chopped pepper, eggplant and zucchini. Drizzle with olive oil then roast for 15 mins, then set aside to cool. Rub the oil over the inside of a 20cm/8in square oven-proof dish or 6-hole muffin tin with a bit of kitchen roll or a pastry brush.

Break the eggs one by one into a big bowl.  Add the lactose free milk or cream to the eggs. Whisk the eggs with a fork or metal whisk until it is light and fluffy.

Add half of the grated cheese and a little ground black pepper. You can also add herbs if you like. Put the vegetables you want to use into the oven proof dish.

If you are using a muffin tin you can choose which vegetables go in each of the holes. Pour the egg and cheese mixture onto the vegetables and sprinkle the rest of the cheese on top.

Place the tin or dish in the oven for 20 minutes so that the frittata is golden-brown and set. Check that it is cooked in the middle by poking in a sharp knife.

If it is still loose return the dish to the oven until set. Leave to cool a little before removing from the tin with a heatproof spatula. You can eat it warm or cold.


Recipe adapted from: Good Food