Breakfast is said to be the most important meal of the day, in my experience it is also the easiest to skip. Being on a FODMAP diet, the breakfast choices are few and far between given that most breakfast foods contain short chains. That yummy looking on the go breakfast sandwich that your friends are having? Yeah, you can’t have that. The scrumptious looking donuts and pastries your coworker brought in to share? Nope, can’t have those either. The frustration around what you can’t have is real!
When you think of breakfast foods, what do you think of ? Of course there are those carb laden foods like pancakes, waffles, or the aforementioned breakfast sandwiches. Then there are FODMAP friendly foods like eggs and bacon. Nobody wants to be in the kitchen during that morning rush to get out of the house just trying to make a meal. Let’s face it, there are kids to drop off, traffic to contend with, and not to even mention a few extra minutes of sleep that we all need. What could I do that would be quick, follow the plan, and be edible?
Eggs were an easy place to start. They are filling, delicious and on the FODMAP plan. How is it possible to zhuzh those up ? Then I had a lightbulb moment. Frittata! What is a frittata ? It is a quiche without a crust.
I wanted the classic breakfast flavors of sausage with all of it’s sagey goodness, and cheese. For this recipe I use a cast iron skillet, but if you do not have an oven safe skillet you can brown the pork in a pan and then bake the frittata in an 8×8 baking dish. Here is my breakfast frittata recipe.
6 eggs beaten well
1 lb. ground pork ( not sausage and it can contain FODMAPS in the flavorings)
1 tsp rolled sage
1/4 tsp crushed red pepper
1/4 cup finely grated parmesan cheese
1/2 cup shredded sharp cheddar cheese
3 green onions green tops only finely sliced
2 cups fresh spinach rough chopped
Preheat oven to 350 degrees. In an oven safe skillet , brown the ground pork until no more pink can be seen. Add rolled sage, crushed red pepper and salt to taste. Pour off the extra fat out of the pan and set the pan aside to cool. In a bowl, crack the eggs and beat until well combined. Add a dash of salt and pepper along with the cheddar cheese, green onion tops and spinach. Pour over the cooled pork mixture and sprinkle with the parmesan cheese. Bake until the top is golden brown, the center is no longer jiggly and the top puffs up a bit.
Remove from the oven and slice to serve. This is a recipe that I package individual servings of and pull out for a quick reheat before work. The bonus is that you can also freeze this. Need a quick lunch? Pop a piece in to warm and make a small salad. This recipe is a timesaver!
What would you put in a breakfast Frittata? Comment below!
FODMAP Life 