Looking for a vegetarian and low fodmap recipe? This is the perfect low fodmap lunch or dinner. Full of protein, this recipe will help you keep you full for longer. This recipe is super quick and easy to make with items you are likely to have in your fridge and cupboard. Want to learn how to make this vegetarian low fodmap recipe, move onto the next section.

Preparation time: 5 minutes

Cooking time: 20 minutes

Ingredients

• 4 eggs
• 2 asparagus spears
• 8 boiled new potatoes
• 3 spring onions (green part only)
• 50g spinach
• 30g parmesan cheese
• 50ml of almond milk or other lactose free milk alternative
• 1 tablespoon of coconut oil

Instructions

• Preheat your grill.
• Slice the boiled potatoes.
• Chop the asparagus spears into bite-sized chunks.
• Thinly slice the spring onions.
• Warm the coconut oil in a large frying pan over medium heat.
• Add the asparagus spears to the pan and cook until they begin to brown.
• Add the sliced spring onions and potatoes to the pan.
• In a bowl, whisk together the eggs and milk. Add any seasoning you like.
• Pour the egg mixture over the vegetables in the pan.
• When the bottom of the mixture begins to set, sprinkle the parmesan cheese over the top.
• Place the pan under the preheated grill and cook until the top browns.
• Flip the finished dish onto a plate and cut it into chunks to serve.

Nutritional Information Per Portion (Half of the Frittata Meal):

• Calories: 423 kcal
• Protein: 23 grams
• Carbohydrates: 26 grams
  • Sugars: 4 grams
• Fiber: 4.5 grams
• Fat: 28 grams
  • Saturated Fat: 11 grams
• Salt: 0.75 grams

Like this vegetarian low fodmap recipe? Explore other delicious quick and simple low fodmap recipes in our Insights Hub.