FODMAP friendly fritatta with lemony kale, pumpkin and fetta
Gluten free, nut free, FODMAP friendly, adaptable to be dairy free
Equipment
- 1 x L33cmW26cm H6cm baking dish baking dish, lightly greased
Ingredients
For the roasted pumpkin and potato:
- 500-600 g Japanese or Kent pumpkin
- 500-600 g all-rounder potatoes I used Sebago
- 2 tablespoons (40ml)good quality fruity olive oil
- 1 tablespoon (20ml) balsamic vinegar you could also use sherry vinegar, red wine vinegar or lemon juice
- 1 tablespoon (20ml) good quality pure maple syrup
- Generous fine salt and freshly cracked pepper
- 1-2 teaspoons dried herbs optional, I used Thyme in some versions and none in others
For the lemony kale:
- 1 bunch around 500-600g kale or Swiss Chard (see notes for alternatives)
- 75 g butter dark browned
- Juice and zest of 1 lemon
- Generous freshly cracked pepper
- A pinch of salt
To finish the frittata:
- 8 extra large good quality eggs
- 1 cup (250ml) milk of choice I used soy
- 200 g Greek Feta
- 50 g finely and freshly grated Parmesan ensure it’s vegetarian if it needs to be
- A bunch of chopped herbs optional
Instructions
To make the roasted pumpkin and potato:
- Preheat the oven to 180 degrees Celsius or 356 degrees Fahrenheit. Chop the pumpkin and potato into small-ish bite sized cubes and place them on a large baking tray. They don’t need to have space between them – we don’t want them crispy so spacing isn’t important here.
- Pour over the olive oil, balsamic vinegar and maple syrup, along with the salt, pepper and dried herbs if you’re using them. Use your hands to massage this all together and then pop in the oven for 30-40 minutes.
- Once cooked, remove from the oven and decant into the baking dish you’re using for the frittata. Make sure to get all the oil and crispy bits – they’re flavour powerhouses.
- Keep the oven at 180C or 356F.
To make the lemony greens:
- Meanwhile, chop and wash the greens, wilting them and wringing them out if they’re watery ones.
- Melt and brown the butter in a large skillet over a medium heat. As it cooks, zest in the lemon and add the salt and pepper. When the butter becomes deep brown in colour and nutty in fragrance, add the lemon juice to deglaze the skillet. Add the greens and cook for another minute or two before removing from the heat and pouring them (get all the butter!) into the baking dish with the roasted vegetables.
To finish:
- Crumble the feta over the vegetables in the baking dish.
- Whisk 8 eggs in a large bowl and add the milk, lots of freshly cracked pepper and 1/2 teaspoon of fine salt. Add the freshly and finely grated parmesan (I blend mine in a Nutribullet for a 20-30 seconds to get that gorgeous restaurant style Parmesan). Whisk to combine. Add fresh herbs here if you’re doing so.
- Pour the egg mixture over the roasted vegetables and use a spatula to flatten them down so the egg liquid mostly covers the veg. Place in the oven for 40 minutes to one hour - this will depend on the depth of your baking dish. You can serve as soon as cooked or cool and serve cold. Keep in the fridge in an airtight container.
Notes
- Monash have recently (as of November 2024) lowered the threshold for Japanese/Kent pumpkin. It is low FODMAP in 75g serves and up to 161g serves per person. In 162g serves, it contains moderate amounts of fructans. It is still the pumpkin variety that you can eat most of on the low FODMAP diet. Another thing to keep in mind is that you don't need to change anything if you have been eating pumpkin without issue prior to this change.
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