Ready in 20 minutes, this colorful 6-ingredient Low FODMAP Frittata with Bacon, Bell Pepper, and Spinach is excellent for breakfast, an easy weeknight meal, or holiday brunch!
I can’t believe I’ve waited this long to share this recipe. It is my go-to breakfast whenever we have guests.
Not only is this frittata FODMAP-friendly, but it also calls for just six ingredients and can be ready in about 20 minutes.
It’s perfect for breakfast, brunch, or even an easy weeknight meal. And with the red pepper and green spinach, it’s a great holiday dish!
Shopping list
Add the following ingredients to your shopping list to make this low FODMAP frittata:
- Lower-sodium bacon - 4 slices
- Unsalted butter - 2 tablespoons
- Red bell pepper - ½ cup diced (about ½ medium)
- Green bell pepper - ½ cup diced (about ½ medium)
- Spinach - 1 cup
- Eggs - 10 large
- Chives (optional) - 2 tablespoons
Low FODMAP notes
In this section, I share FODMAP info for some key ingredients. Please refer to the Monash FODMAP app and the FODMAP Friendly app for more information.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Green bell pepper is low FODMAP in servings of 1 cup, ¼ medium, or 75 grams. Larger servings (more than 3.5 cups) contain higher amounts of fructan.
Spinach is low FODMAP in servings of 1 ½ cups or 75 grams. Larger servings contain higher amounts of fructans.
Instructions
Step 1: Preheat broiler.
Step 2: In a cast-iron or other oven-safe skillet, cook bacon until crispy. Once cooked, remove bacon and dice. Set aside.
Step 3: In the now-empty skillet, melt butter. Add bell pepper and cook until fork-tender. Stir in spinach and cook until wilted. Return the cooked bacon to the skillet. Stir to mix.
Step 4: Add optional chives to the beaten eggs. Pour eggs over the veggie and bacon mixture. Stir to mix.
Step 5: Cook for 4 minutes over medium to medium-high heat, gently scraping the bottom occasionally with a silicone (or other heat-resistant) spatula. Then, place skillet under the preheated broiler and continue to cook until done, about 5 minutes. Remove skillet and let cool slightly.
Serve: Slice, and serve frittata warm.
Substitutions
This recipe is easy to modify to accommodate taste preferences or dietary needs.
For example, I often omit the spinach when I know I have guests who aren’t as keen on greens as I am. 🙂
I’ve also omitted the bacon (and added a bit more cooking fat) to make this frittata meat-free.
Serving Suggestions
When I make this for company, I like to create a little serving station where guests can build their plate. I usually put out condiments, fruit, and beverages.
For condiments, I’ll frequently set out:
- Black pepper (Not a condiment, but I omit this when I’m cooking because it gives me hives)
- Low FODMAP salsa
- Low FODMAP ketchup
- Tabasco hot sauce
For fruit, I usually put out a mixture of:
- Strawberries
- Grapes
- Pineapple (low FODMAP serve is 1 cup or 140 grams)
- Cuties (aka mandarin oranges)
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Recipe
Low FODMAP Frittata with Bacon, Bell Pepper and Spinach
- Total Time: 20 minutes
- Yield: 4 1x
Description
This Low FODMAP Frittata with Bacon, Bell Pepper, and Spinach is not only FODMAP-friendly, but it’s also really easy to make, looks pretty, and tastes great. It's perfect for breakfast, brunch, or even an easy weeknight meal.
Ingredients
- 4 slices uncooked bacon
- 2 tablespoons unsalted butter
- ½ cup diced red bell pepper (about ½ medium)
- ½ cup diced green bell pepper (about ½ medium)
- 1 cup spinach, finely chopped
- 10 large eggs, whisked
- 2 tablespoons minced chives, optional
Instructions
- Preheat broiler.
- In a cast-iron or other oven-safe skillet, cook bacon until crispy. Once cooked, remove bacon and dice. Set aside.
- In the now-empty skillet, melt butter. Add bell peppers and cook until fork-tender. Stir in spinach and cook until wilted. Return the cooked bacon to the skillet. Stir to mix.
- Add optional chives to the whisked eggs. Pour eggs over the veggie and bacon mixture. Stir to mix.
- Cook for 4 minutes over medium to medium-high heat, gently scraping the bottom occasionally with a silicone (or other heat-resistant) spatula. Then, place skillet under the preheated broiler and continue to cook until done, about 5 minutes. Remove skillet and allow to cool slightly.
- Slice, and serve frittata warm.
Notes
Recipe update (3/2022): Monash retested red bell pepper. It is no longer considered a FODMAP-free food. To align with these changes, I have decreased the amount of red bell pepper in this recipe from 1 red bell pepper to ½ cup and also added green bell pepper to make up for the difference.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Breakfast
- Method: Stove
- Cuisine: American
Rachel says
Could I make this into individual servings using a muffin pan?
Em Schwartz, MS, RDN says
Hi Rachel, I think this recipe could be modified for baking in a muffin pan. I haven't tried it yet but if I were to, I would suggest cooking and crumbling the bacon. Then, either sauteing the spinach and bell peppers to help soften, or leaving them uncooked and dicing (this comes down to personal preference). Then, I would mix the bacon crumbles, spinach, and bell pepper together, divide the mixture into greased muffin pan cups, and top each evenly with the whisked eggs. The number of eggs used might need to be modified to fill the cups about 2/3 full. Then, for egg muffins, I generally bake at 350F for 15-20 minutes or until the eggs are fully set. Hope that helps. Please let us know if you give it a go. Best, -Em
mom2one says
Thank you! I was going to ask how to cook in individual ramekins. Would this same method for the muffin pan work for ramekins? Also, would adding a little coconut milk be okay or is that not low fodmap? I'm still figuring it out! Thank you!
Em Schwartz, MS, RDN says
Hey mom2one! I would suggest a similar method for ramekins. Depending on the size of your ramekins, you may only need to fill them half full (if they're on the larger size). The bake time may also vary slightly depending on the size of your ramekins/how full they're filled. I suggest keeping an eye on them as they bake the first time you try this recipe. You can definitely try adding some coconut milk. Until you know your tolerance level, the low FODMAP servings are up to 1/4 cup per serving for canned coconut milk or up to 3/4 cup per serving of the shelf-stable/carton coconut milk (avoid any that contain inulin in the ingredients). Hope that helps! Best, -Em
Emily says
I have made this frittata 3 times and it is always delicious!
Em Schwartz, MS, RDN says
Thanks for sharing, Emily!