This Low FODMAP Vegetable Frittata is the perfect BLD meal (great for Breakfast, Lunch, or Dinner!). Gluten free, dairy free, vegetarian and low FODMAP.

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low FODMAP Vegetable Frittata #lowfodmap #healthyrecipes #tararochfordnutrition

Today, we have our next prenatal appointment. Because I’m in the third trimester, I’ve increased doctor’s appointment frequency from monthly to every other week, and in a few weeks then I’ll go every week! Honestly, this entire pregnancy is flying by and I can’t wait to meet our little girl.

I’ve shared details of my first trimester and second trimester and plan on posting about the third trimester closer to the end of pregnancy.

In preparation for her arrival, I’ve been trying to build up my arsenal of extremely simple recipes that I can have Brian help with. I’ve heard that breastfeeding moms don’t have a ton of spare time in those first few weeks, so I’m anticipating that I won’t be the one doing the majority of the food prep like usual.

This Low FODMAP Vegetable Frittata recipe will absolutely be added to our meal rotation once baby girl arrives!

low FODMAP Vegetable Frittata #lowfodmap #healthyrecipes #tararochfordnutrition

Low FODMAP Vegetable Frittata Tips

  • A frittata is kind of like a quiche without a crust. I always enjoy eating eggs, but now that I’m pregnant I’m making sure to eat eggs regularly because of the choline and lutein (and all the other nutrients). Choline is linked with brain health, and there have been some studies showing a positive correlation between memory and cognition in children of mother’s who consumed higher levels of choline in the third trimester. Lutein is a nutrient associated with eye health.
  • I’ve used zucchini, green onion and bell pepper in this frittata but you can use any vegetable or dark leafy green you have on hand.
  • This is a great meal to make ahead or have as leftovers for weeks when you are more busy. Store leftovers in the fridge for up to 4 days.

low FODMAP Vegetable Frittata #lowfodmap #healthyrecipes #tararochfordnutrition

low FODMAP Vegetable Frittata #lowfodmap #healthyrecipes #tararochfordnutrition

So simple, nutritious and absolutely tasty! I hope you love this 🙂

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low FODMAP Vegetable Frittata #lowfodmap #healthyrecipes #tararochfordnutrition

Low FODMAP Vegetable Frittata

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  • Author: Tara Deal Rochford
  • Total Time: 38 minutes
  • Yield: 8 pieces 1x


This Low FODMAP Vegetable Frittata is the perfect BLD meal (great for Breakfast, Lunch, or Dinner!). Gluten free, dairy free, vegetarian and low FODMAP.



2 tablespoons extra virgin olive oil

12 eggs

½ cup unsweetened almond milk (can use your favorite milk here)

1 bell pepper, diced

2 small zucchini, diced

¼ cup green onion tops, diced

1 teaspoon sea salt

1 teaspoon smoked paprika

¼ teaspoon black pepper

More sliced green onion for garnish


Preheat the oven to 350 degrees Fahrenheit.

Heat olive oil in a medium-large oven safe skillet over medium heat. Add the bell pepper and zucchini. Sautee until soft, about 5 minutes.

Add the green onion, salt, smoked paprika, and black pepper.

In a large bowl, whisk the eggs with the almond milk (or milk of your choice). Pour the egg mixture into the hot pan with vegetables and allow this to cook for about 3-5 minutes, or until the sides are firm.

Place the pan in the oven and bake for 20 minutes, or until the entire dish is set.

Garnish with green onion and serve.

  • Prep Time: 10 minutes
  • Cook Time: 28 minutes
  • Category: breakfast
  • Method: stove top
  • Cuisine: american


  • Serving Size: 1 piece
  • Calories: 159.3
  • Sugar: 2.5 g
  • Sodium: 399.5 mg
  • Fat: 11.7 g
  • Saturated Fat: 3 g
  • Carbohydrates: 3.2 g
  • Fiber: .8 g
  • Protein: 10.1 g

low FODMAP Vegetable Frittata #lowfodmap #healthyrecipes #tararochfordnutrition

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