Low FODMAP Spinach and Cheese Frittata
Eggs, wilted spinach, and melted cheddar come together in a golden, broiler-finished frittata that feels equally at home on a lazy weekend brunch table or a quick weeknight dinner plate. The texture hits that perfect sweet spot — custardy in the center, set at the edges, and crowned with bubbling cheese that gets just the right amount of color under the broiler. Cooking for a sensitive gut doesn't mean sacrificing flavor, and this recipe is a great example of how smart ingredient swaps do all the heavy lifting. Garlic-infused oil delivers that savory, aromatic depth you'd expect from a classic frittata without any of the fructan load that comes from using whole garlic or onion. Only the green tops of the scallions are used here, which keeps things firmly within safe thresholds while still adding a fresh, mild onion note. Aged cheddar is naturally very low in lactose, so it melts beautifully and adds richness without the digestive worry that softer cheeses can bring. The whole thing serves four and comes straight to the table from the pan, which means less cleanup and more time actually enjoying your meal.
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Learn more →Ingredients
4 servings
- 8 large eggs
- 3 tbsp garlic-infused oil, divided
- 4 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 5 oz (about 5 packed cups) fresh baby spinach
Ingredient noteA serving of up to about 2 1/2 cups of baby spinach is low in FODMAPs. This recipe contains only about 1 1/4 cups per serving, making it likely Low FODMAP. If you prefer to always avoid baby spinach, please tap it and change its rating to Red.
- ¼ tsp salt
- ¼ tsp black pepper
- ¾ cup shredded cheddar cheese
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
Position an oven rack in the upper-middle position and preheat the broiler to high. In a mixing bowl, whisk the eggs with the salt and pepper until the yolks and whites are fully combined and the mixture is uniform in color, about 30 seconds.
- 2
Heat 2 tbsp of the garlic-infused oil in a 10-inch oven-safe skillet over medium heat until shimmering. Add the scallion greens and cook, stirring, until softened and fragrant, about 1–2 minutes.
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