Low FODMAP Lemon Garlic Egg & Greens Frittata

Total time35 min

Prep time15 min

Cook time20 min

Low FODMAP Lemon Garlic Egg & Greens Frittata

Bright lemon zest and juice wake up a fluffy egg base in this frittata, while wilted kale and spinach add color, texture, and a nutrient boost without any heavy fillers. Garlic-infused olive oil brings that unmistakable savory depth without the digestive troublemakers found in actual garlic cloves, and scallion greens add a mild oniony note that's easy on sensitive stomachs. Everything cooks together in one skillet — greens first, then the egg mixture poured over the top — before a quick stint in the oven sets the center and turns the top a light golden brown. Fresh parsley folded into the eggs keeps things herby and vibrant, and a squeeze of extra lemon at the table brightens every bite. It's a satisfying, protein-packed dish that slices neatly into wedges for a low FODMAP breakfast, brunch, or light dinner. Simple, gut-friendly, and ready in under 30 minutes, this is one you'll want on repeat.

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Ingredients

4 servings

8 large eggs
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3 tbsp garlic-infused olive oil, divided
1 tsp lemon zest (from about 1 lemon)
1 tbsp fresh lemon juice
3 cups baby spinach, loosely packed
Ingredient note
A serving of up to about 2 1/2 cups of baby spinach is low in FODMAPs. This recipe contains only about 3/4 cup per serving, making it likely Low FODMAP. If you prefer to always avoid baby spinach, please tap it and change its rating to Red.
1 cup kale, stems removed, leaves thinly sliced
4 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.
¼ tsp fine sea salt
¼ tsp black pepper
2 tbsp fresh flat-leaf parsley, roughly chopped

For serving

lemon wedges, for serving (optional)

Instructions

1
Position an oven rack in the upper-middle position and preheat the oven to 375°F (190°C).
2
In a large mixing bowl, whisk together the eggs, lemon zest, lemon juice, salt, and black pepper until the yolks and whites are fully combined and the mixture is slightly frothy, about 1 minute. Stir in the parsley and set aside.

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