Today’s recipe is a simple one (anyone else’s brain feeling a little fried this week?), for a low FODMAP sweetcorn, tomato and feta frittata. This gluten free veggie dish has saved us on a few need-a-quick meal occasions recently and the crispy potatoes and salty feta and sweet sweetcorn are oh SO GOOD.
Super versatile, frittatas are one of my favourite things to cook in the summer months. Just as good cold the next day as they are straight out from under the grill, I love trying out lots of different varieties, plus they’re a brilliant way to clear out the fridge and a great way to cut down on food waste. With more of us heading back into offices and with life getting a bit more hectic again they’re also very portable – always an easy lunch win.
Low FODMAP sweetcorn, tomato and feta frittata recipe notes:
- Sweetcorn is low FODMAP up to half a cob or 38g, according to Monash University – if it isn’t in season, frozen sweetcorn will work just as well in this recipe.
- With the base recipe below, adapt to suit your tolerance levels – for example, add more sweetcorn if you can tolerate it OK and mix up the veggies depending on what you need to use up in the fridge
- Be mindful of low FODMAP tomato portion sizes if you need to be, but a small amount of my three ingredient tomato chutney is lovely spooned on top!
- The cooking time for the frittata will depend on the size and depth of the pan or dish you use. For example, the smaller and deeper the frying pan, the longer your frittata will take to cook. Check on it every now and then whilst on your hob or under the grill and adjust the timings to suit, giving it a few minutes longer if needs be
- Feta is wonderful and salty here but you could sub in some strong cheese if you prefer
Ingredients
200g new potatoes
200g cherry tomatoes
2 small sweetcorn cobs/150g sweetcorn max
Olive oil, or garlic-infused oil for frying
Sea salt and cracked black pepper
6 large free-range eggs
60 ml almond milk or lactose free milk
1/2 teaspoon chilli flakes (optional)
150g feta
Small bunch mint, leaves picked and roughly chopped
Method
Put your grill onto high and have a medium ovenproof frying pan ready. Put the potatoes in a medium saucepan of cold salted water and bring to the boil. Once boiling, cook for 7-8 minutes, until nearly tender. Drain and allow to cool slightly.
Wash and slice the tomatoes in half. If using fresh corn, cut the corn kernels from the cobs into a bowl or onto a small chopping board. When the potatoes have cooled slightly, cut into slices.
Heat your frying pan with a little olive oil or garlic-infused oil and add the potatoes. cook for a few minutes until starting to turn golden, then add in tomatoes and corn. Add a pinch of salt and fry for roughly 3 minutes, or until the tomatoes are softened and starting to blister and the corn is golden and getting more plump. Keep on a low heat.
In a large bowl, beat together your eggs, milk and chilli flakes if using. Season generously. Pour the eggs into your pan. Let the eggs cook for a minute, then use a rubber spatula to pull them away from the sides of the pan, allowing the runny egg to go into the gaps. Let that set for 20 seconds or so, then repeat another couple of times.
Once the eggs are mostly set but still a bit runny on top, scatter over the feta, then put the frittata under the grill to cook and brown on top.
Make sure to use an oven glove to take the pan out (it will be hot!), then shake the pan gently once or twice to loosen the frittata and turn it out onto a plate or wooden board. Cut it into slices, scatter over the mint leaves and eat warm or cold.
