Bring Mini Frittatas to Church or Neighbors
Do you need a low fodmap mini frittata recipe for a brunch, to take to a church breakfast or to a friend’s? Every time I bring these adorable mini frittatas anywhere, they are gobbled up so fast that I am sorry I didn’t double the recipe. Mini frittatas taste like full grown frittatas, but take less time and have fewer calories. They are also fodmap safe.
Use your garden zucchini in a lovely, fresh way for breakfast, for lunch, or to make something fast to take to work. Zucchini at 1/3 cup (each frittata has far less than that) is a low fodmap veggie and a soluble fiber vegetable – two qualities that are safe for IBS. Use GF panko if you need to be gluten free, or make your own sourdough toast crumbs. I do it because I am sensitive to the fructan in wheat, but not the gluten. So crazy right?
To begin, spray a mini muffin tin with olive oil cooking spray. Use a small cookie scoop to place an even amount of filling in each muffin hole; then flatten the mixture with a spoon to fill the tin on all sides. I was worried the frittatas might not rise, but they did rise with lovely domed tops, crispy brown edges and slightly golden tops. They stuck a bit after baking, so I let them rest 10 minutes before trying to remove them. If stuck a bit, I ran a plastic knife around the edges and lifted them out. I was careful each one kept its shape. I then cooled them on a cooling rack.
If you don’t trust the mini-muffin tin, grease an 8″ aluminum foil square pan, spray it with olive oil spray, put the entire mixture into the pan and spread it edge to edge. Sprinkle top with more cheese if you wish and bake for 20 minutes or until golden on top with crusty edges. Rest 10 minutes after removing from the oven. Cut into 12 squares at 33 calories a square. Can refrigerate or freeze leftovers.
INGREDIENTS:
1 cup of freshly grated zucchini (use the large holes of the grater)
1/4 cup diced light green part of a spring onion (not the white bulb)
1/4 cup grated cheddar
1/3 cup GF breadcrumbs or sourdough crumbs from toasted sourdough bread if sensitive to fructan in wheat.
2 large eggs
salt and pepper to taste
2 strips of bacon, fried, drained on paper and crumbled
DIRECTIONS:
Preheat the oven to 400°F. Spray a 12 cup mini-muffin tin with olive oil baking spray or use mini cupcake liners made of parchment paper or are non-stick. (You don’t want paper stuck on your frittatas. lol.)
•Wash and dry the shredded zucchini. Cut off the ends. Grate the zucchini on the large holes of a box grater or in your Cuisinart using the grater. Take out one cup of grated zucchini. Dry it using paper towels and set the grated zucchini aside. Use the leftover zucchini for something else.
In a medium bowl, place the zucchini, egg, green onion, cheddar cheese, salt, pepper, crumbled bacon (if using),and breadcrumbs. Stir the mixture until it is well blended using a wooden spoon or rubber spatula.
Using a small cookie scoop or tablespoon, fill each muffin cup with a scoop or rounded tablespoon of the zucchini mixture. Push the mixture with a spoon until the cup is filled to the edges.
Place the muffin tin in the oven and set the timer for 16 minutes. You might need one or two more minutes until the edges are crusty and browned, the top is slightly golden brown, and a toothpick comes out clean. Set the muffin tin on a counter next to a cooling rack. Rest on the cooling rack for 10 minutes before trying to remove from tin. If not coming out, use a plastic knife to cut around the edges of the frittata, releasing it, and lifting it up onto the cooling rack.
• Serve while still warm or when cool, chill in the fridge or freeze. These are such a delicious breakfast or brunch idea accompanied by a lovely buttered slice of GF or sourdough toast and a cup of lemon-flavored green tea. Makes 12 mini frittatas at 33 calories each.
Low Fodmap Mini Frittatas
Ingredients
- 1 cup grated zucchini
- 1 large egg
- 1/4 cup finely chopped light green part of spring onion or scallions. Not the white bulb part!
- 1/4 cup regular or 2% cheddar or vegan cheese
- 1/3 cup GF panko or Sourdough toast breadcrumbs
- Salt and pepper to taste
- 2 slices cooked bacon crumbled (optional)
Instructions
- Preheat the oven to 400°F. Spray a 12 cup mini-muffin tin with olive oil baking spray.
- Wash and dry your zucchini. Cut off the ends. Grate the zucchini on the large holes of a box grater or in your Cuisinart using the grater. Take out one cup of grated zucchini. Dry it using paper towels and set the grated zucchini aside. Use the leftover zucchini for something else.
- In a medium bowl, place the zucchini, egg, onion, cheddar cheese, salt, pepper, crumbled bacon (if using),and panko. Stir the mixture until it is well blended using a wooden spoon or rubber spatula.
- Using a small cookie scoop or tablespoon, fill each muffin cup with a scoop or rounded tablespoon of the zucchini mixture. Push the mixture with your finger until the cup is filled to the edges.
- Place the muffin tin in the oven and set the timer for 16 minutes. You might need one or two more minutes until the edges are crusty and browned, the top is slightly golden brown, and a toothpick comes out clean. Set the muffin tin on a counter next to a cooling rack. Using a sharp knife, cut around the edges of the frittata, releasing it, and lifting it up onto the cooling rack. Serve while still warm or when cool, chill in the fridge or freeze. These are such a delicious breakfast or brunch bit accompanied by a lovely buttered slice of toast and a cup of lemon-flavored green tea.
