Low FODMAP frittata

Super easy and seasonal low FODMAP courgette and feta frittata. The perfect weeknight dinner for when you want something delicious in your gob as soon as possible, that won’t undo the efforts of that spin class you uncharacteristically went to, in your silly summer-bod panic (saying for a friend *imagine raised eye emoji here*).

At their best from June – October, courgettes are currently in season and give this frittata a fresh, delicate flavour, that’s perfect for warm late-spring evenings. Lemon zest and chilli flakes give zing and a bit of spiciness, but you could also add chopped fresh chilli if you’d like a bit more of a kick.

FODMAP friendly courgette and feta frittata

Cheap to make, as well as delicious, keep any leftovers for lunch the next day. Frittata’s are a really versatile low FODMAP lunch or dinner option, so save the recipe below and simple swap in whichever FODMAP friendly veggies are in season. Hope you’re all enjoying the sunshine! x

Super easy and seasonal low FODMAP courgette and feta frittata recipe notes:

  • Courgette is now low FODMAP at 65g serves, so stick to 260g max if being strict low FODMAP and serving 4 – or cut into smaller portions and use more courgette
Low FODMAP courgette and feta frittata
35 minutes
Serves 4


1 medium courgette (260g max if being strict low FODMAP and serving 4 – or go smaller portions and more courgette)
Sea salt and cracked black pepper
Olive oil, or garlic-infused oil for frying
8 medium free-range eggs
60 ml almond milk, or milk of choice
150g feta
Zest of 1/2 lemon
1/2 tsp chilli flakes (optional)


Heat the oven to 200C/fan 180C/gas 5. Grease an oven proof dish with butter or a little olive oil. Grate the courgettes into a bowl and season well.

Heat a large frying pan with a little olive oil or garlic-infused oil and add the courgette. Fry for 3-5 minutes, or until the courgettes are softened and smelling delicious. Press the courgette against the pan with a wooden spoon to squeeze out any excess liquid and pour them away. Allow to cool for a few minutes.

In a large bowl, beat together the eggs, milk, feta, lemon zest and chilli flakes if using. Season generously.

Scoop the grated courgette into your oven dish and pour the egg mixture on top. Crumble over the rest of the feta. Bake for 25-30 minutes, or until just set in the middle. Serve with a really good green salad (yes, they do exist).