Low FODMAP Air Fryer Frittata

Total time30 min

Prep time10 min

Cook time18 min

This wedge-cut frittata comes together fast, with a fluffy egg base studded with sweet red bell pepper, tender spinach, and the green tops of scallions for a mild oniony bite without the harsh edge whole scallions can bring. Shredded cheddar melts over the top as it cooks, giving each slice a golden, slightly crisped crust that firms up beautifully in the air fryer. A quick whisk, a scatter of vegetables, and 15 minutes of hands-off cooking is really all it takes to get a set, sliceable frittata with a tender, custardy interior. Fresh parsley on top adds a clean, herby finish that brightens the whole dish. Using only the green portion of the scallions is a small but important detail that makes this an easy, gut-friendly option to add to a Low FODMAP breakfast or brunch rotation. Serve it warm straight from the pan, or let it cool and pack it up for a grab-and-go meal later in the week.

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Ingredients

4 servings

6 large eggs
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¼ cup whole milk
½ tsp salt
¼ tsp black pepper
1 tbsp olive oil
½ cup red bell pepper, finely diced
Ingredient note
A serving of up to about 1/4 cup of red bell pepper is low in FODMAPs. This recipe contains only about 2 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
½ cup baby spinach, roughly chopped
Ingredient note
Baby spinach only becomes a problem on a low FODMAP diet in larger amounts; this recipe uses only about 2 tablespoons per serving, so it is likely Low FODMAP. If you prefer to always avoid baby spinach, please tap it and change its rating to Red.
3 scallions (green tops only), thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
½ cup shredded cheddar cheese
1 tbsp fresh parsley, chopped (optional)

Instructions

1
Preheat the air fryer to 350°F (175°C) for 3 minutes. Grease a 7-inch round cake pan or oven-safe baking dish with the olive oil, coating the bottom and sides thoroughly.
2
In a mixing bowl, whisk together the eggs, milk, salt, and black pepper until the yolks and whites are fully combined and the mixture is uniform in color, about 30 seconds.

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