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Ham & Arugula Spring Frittata

Nothing says spring more than fresh greens and ham. This Frittata recipe can be enjoyed for breakfast, brunch or dinner! Frittatas are a great way to start your day with protein and vegetables. With a lot of breakfast recipes being grain heavy, frittatas offer a low carbohydrate option that settles well for people who are following a low FODMAP diet or gluten free diet.

Choosing your Low FODMAP Ham:

Even though ham is a protein, so it does not contain any FODMAPs. It's important to be aware of ingredients added during processing that could be trigger for your IBS. When purchasing ham, read the food label for High FODMAP ingredients, such as:

  • Celery

  • Celery Juice

  • Honey

  • High Fructose Corn Syrup

  • Garlic

  • Onion

These are all high FODMAP ingredients. There are several packaged hams that do not contain these ingredients, so make sure to read the ingredients list before purchasing.

*This recipe has not been tested to be confirmed low FODMAP, however all ingredients are low FODMAP if consumed in a single serving.

Ham & Arugula Frittata

Makes: 6 Servings

Prep Time: 10 minutes

Cook Time: 30-40 minutes

  • 8 Large Eggs

  • 1/2 cup lactose free milk

  • 1/2 tsp dried rosemary

  • 1/2 cup of shredded part skim mozzarella

  • 1/4 cup diced green onion (green parts only)

  • 1/2 cup of arugula

  • 3 ounces of cured, boneless ham, cubed

  • 1 Tbsp Olive oil


  • Preheat oven to 350°F.

  • In a large bowl, crack eggs and whisk.

  • Whisk lactose free milk and rosemary in egg mixture

  • Add mozzarella cheese and arugula to egg mixture, stirring to combine.

  • Spray a 9” pie pan and pour in the egg mixture.

  • Spread the cubed ham evenly over egg mixture.

  • Top with a light drizzle of olive oil.

  • Place in the oven for 30-40 minutes or until the center is fully cooked.

  • Remove from the oven and serve while warm.

Nutrition Information:

Calories: 163 calories, Total Fat: 11 grams, Saturated Fat: 3.6 grams, Carbohydrates: 2.7 grams, Fiber: 0.11 grams, Protein: 13 grams, Sodium: 326 mg

If you are looking for more recipe inspiration, make sure to grab your 7 day FREE Low FODMAP meal plan here.


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