Dairy-free potato and zucchini frittata

This colourful potato and zucchini frittata is made without milk, cream or cheese. It works well for an easy lunch, a light dinner or make-ahead portions, with crisp capsicum, spinach and fresh chives adding flavour.

Serves: 6   Preparation: 20 minutes   Cooking: 40 minutes   Total: approximately 1 hour

Ingredients

• 600 g baby potatoes, scrubbed and sliced into 5 mm rounds
• 25 mL extra virgin olive oil, plus a little extra for greasing
• 150 g red capsicum, diced
• 200 g zucchini, coarsely grated and squeezed to remove excess liquid
• 60 g baby spinach, roughly chopped
• 8 large eggs
• 60 mL water
• 10 g fresh chives, finely sliced
• 10 g flat-leaf parsley, chopped
• 3 g fine salt
• 1 g freshly ground black pepper

Method

1. Preheat the oven to 190°C conventional or 170°C fan-forced. Lightly grease a 24 cm round baking dish or a similar 2-litre ovenproof dish.
2. Place the sliced potatoes in a saucepan and cover with cold water. Bring to a gentle boil and cook for 7–8 minutes, until just tender but not falling apart. Drain well and leave to steam dry for 5 minutes.
3. Heat 20 mL of the olive oil in a large frying pan over medium heat. Add the capsicum and cook for 4 minutes. Add the zucchini and cook for another 3 minutes, stirring, until excess moisture has evaporated.
4. Add the spinach and cook for 1 minute, just until wilted. Remove the pan from the heat.
5. Whisk the eggs, water, chives, parsley, salt and pepper in a large bowl.
6. Arrange half the potatoes over the base of the prepared dish. Spoon over the cooked vegetables, then add the remaining potatoes. Pour the egg mixture evenly over the top and drizzle with the remaining 5 mL olive oil.
7. Bake for 25–30 minutes, until the centre is set and the top is lightly golden. A knife inserted into the centre should come out without wet egg.
8. Stand for 10 minutes before cutting into six wedges. Serve warm or at room temperature with a simple green salad if desired.

Intolerance considerations

• Dairy: the frittata is dairy-free as written. Check any side dishes, dressings and cooking sprays if dairy avoidance is required. Dairy-free does not mean suitable for every allergy.
• Egg: this recipe contains egg and is not suitable for an egg allergy. An egg-free replacement has not been tested.
• Wheat and gluten: no wheat-containing ingredient is intentionally added. If you have coeliac disease or a wheat allergy, check every packaged ingredient and avoid cross-contact during preparation.
• FODMAPs: this recipe has not been laboratory tested or certified low FODMAP. Serving size and individual tolerance matter, and ingredient formulations can change.
• Sucrose and starch: potatoes are a starch source. Our guide to sucrose and starch digestion explains why the two carbohydrates are different.

Practical substitutions

Replace the red capsicum with 150 g diced carrot; cook it for 2–3 minutes longer before adding the zucchini. Baby kale can replace the spinach if it suits your needs, although it may need an extra minute to soften.

For a stronger herb flavour, replace the parsley with the same quantity of fresh dill. Keep the total egg and liquid quantities unchanged so the frittata sets properly.

Storage

Cool leftovers promptly and refrigerate below 5°C within 2 hours. Store covered and use within 2 days. Eat chilled or reheat individual portions until steaming hot. Freeze cooled wedges for up to 1 month and thaw in the refrigerator.

More everyday ideas

Browse the full Intoleran Australia recipe collection, read our guide to FODMAP stacking, or review the current information for Starchway. Individual needs vary; an Accredited Practising Dietitian can help when several food restrictions overlap.