Herby Frittata

Rise and shine with healthy bowel friendly breakfasts - none of the ingredients used trigger bloating or wind (all are high fibre, low FODMAP recipes)

Recipe: Yvonne McKenzie, Registered dietitian, specialist in gastrointestinal nutrition & IBS Photography: Julie Thompson Information Manager at Guts UK

Herby Frittata

Red, amber and green, a traffic light of vibrant colours to get you on your way for the day. If need be, peel and chop the vegetables the night before, storing them in an airtight container in the fridge. Then you can make this fancy omelette in under 8 minutes.

Makes: 2 portions • Fibre per portion: 8g


  • 4          eggs, beaten
  • 70 g     sweet potato, peeled, quartered and sliced into 2 mm pieces
  • 80 g     green beans, halved
  • 40 g     carrot, grated
  • 40 g     red pepper, diced
  • 12g      linseeds, milled
  • 1 tsp    Herb de Provence

Optional: chives or grated cheese of your choice to taste.

How to make:

You will need: hot water in a kettle, a medium sized frying pan with a lid (or use foil), a medium sized bowl.

  1. To a pan add boiling water from a kettle to fill it by about a depth of 2 cm, and then add the sweet potato and green beans and simmer for 3 minutes or until the potato is cooked. Drain and place the vegetables in a bowl.
  2. Rinse the pan clean, heat it again and on a low to medium heat add a little butter or oil to coat the pan. Add all of the vegetables and then evenly distribute the linseeds and dried herbs over them.
  3. Pour the beaten egg over the vegetables.
  4. Cover with a lid or foil to cook the egg until it solidifies on top and is golden on the bottom.
  5. (Optional) sprinkle with chives, or with cheese (you could melt and slightly brown it under a hot grill).
  6. Halve and carefully dish up onto two plates. Best eaten warm. If for one, then refrigerate the other half in a covered storage container and consume within 24 hours. Can be eaten cold.

Please note this recipe is not suitable for people who have been advised to have a low fibre or low residue diet.