Low FODMAP Vegetable Frittata: A Simple and SIBO-Friendly Recipe
When you have SIBO, meals that are easy to digest, balanced, and flexible can make daily eating much easier. This low FODMAP vegetable frittata is a great option for lunch, dinner, or meal prep, whether you eat it warm or cold.
It’s nourishing, filling, and gentle on digestion.
Why this frittata is suitable for people with SIBO
This recipe uses low FODMAP ingredients that are generally well tolerated:
Eggs: a high-quality protein that supports satiety without fermentation
Potato: a safe carbohydrate when properly cooked and portioned
Zucchini: a light vegetable commonly tolerated in SIBO diets
Green part of leek (optional): adds flavor without the FODMAP load
Cooking everything thoroughly and keeping the ingredient list simple helps reduce digestive stress.
Ingredients for a SIBO-friendly vegetable frittata (2–3 servings)
5 eggs
1 small potato, cooked and diced
½ zucchini, sliced
Green part of 1 leek (optional)
1 tablespoon olive oil
Salt and pepper to taste
How to make a low FODMAP frittata for SIBO
Preheat the oven to 180 °C (350 °F).
In an oven-safe skillet, sauté the vegetables with olive oil until tender.
In a bowl, whisk the eggs and season with salt and pepper.
Pour the eggs over the vegetables in the skillet.
Cook on low heat for about 5 minutes without stirring, until the base sets.
Transfer to the oven and bake for 8–10 minutes, or until fully set.
Tips for better digestion
Avoid the white part of the leek, which is high in FODMAPs
Keep portions moderate, especially if you’re sensitive to eggs
Let the frittata rest a few minutes before serving
Pair with allowed greens or a small side of white rice if needed
Perfect for meal prep and leftovers
This low FODMAP frittata:
Can be eaten warm or cold
Stores well in the refrigerator for up to 2–3 days
Is ideal for work lunches or quick meals
Simple food, real support for SIBO
Eating with SIBO doesn’t need to be complicated. Choosing well-tolerated ingredients and simple preparations helps support digestion and long-term habits.
At recetassibo.com, we share recipes and practical advice to help you live better with SIBO, offering realistic, gut-friendly options for everyday life.