Low FODMAP Baked Spinach, Zucchini and Feta Frittata (Spanakopita)

Traditionally, spanakopita is a Greek spinach and cheese pie layered with phyllo pastry. However, this vegetarian and gluten-free spanakopita dish has been transformed into a one-bowl frittata, and for convenience, this low FODMAP diet recipe is baked in the oven. Made with grated zucchinis, spinach, feta, sliced spring onion tips, a mixture of fresh herbs, and eggs to bind everything together. This low FODMAP recipe is easy to make and is a delicious way to incorporate a variety of greens into your diet. This low FODMAP dinner recipe serves 4 as a main or 6-8 as a starter. Enjoy it hot from the oven or allow it to cool to room temperature before refrigerating and serving cool.

Can I substitute any ingredients?

Spinach can be substituted for shredded kale, just be sure to remove any tough stalks. If there are any herbs in this recipe you are not a fan of, simply omit them and use more of the ones you do like. Consider adding some grated lemon zest for a light spring flavor.

If you don’t have or like feta cheese, you can substitute it with cottage cheese.

Can I make this recipe dairy-free?

Feta is generally well tolerated on a low FODMAP diet, however, this frittata recipe can be made dairy-free by omitting the feta cheese entirely. If you find you have reactions to cow dairy, try sourcing feta cheese that is solely made from sheep's milk or from a mixture of sheep and goat's milk as you may tolerate this better.

Can I make this frittata recipe vegan?

Unfortunately, this recipe cannot be made vegan as eggs are a crucial ingredient for binding this dish together.

Net Carbs

4.2 g
Fiber

1.7 g
Total Carbs

6 g
Protein

17.2 g
Fats

20.9 g

279 cals

Quantity

Serving Size

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Olive oil

2 tbsp
Zucchini, cooked from fresh

400 g
English / True Spinach (Raw)

200 g
Scallions or spring onions, tops only, raw

30 g
Raw egg

10 large
Peppermint, fresh

10 g
Dill weed, fresh

10 g
Parsley Fresh Or Raw Herb

10 g
Feta cheese

200 g

Step 1

Preheat the oven to 350C/180C. Grate the zucchinis on the large side of a box grater. Finely dice the scallions, only using the green tips, and discard the white ends. Roughly chop the spinach if the leaves are large. Roughly chop the mint leaves, dill, and parsley. Transfer to a large bowl and crumble over the feta cheese. Add a good grind of black pepper.
Step 2

Add the eggs to the mixture. Use your hands or a wooden spoon to thoroughly combine and coat all the leaves with the egg mixture. If using lemon zest, grate it in now.
Step 3

Heat the oil in a large, ovenproof skillet over medium heat. Pour in the frittata mixture and cook for 5 minutes, just enough for the base to form a layer. Settle the top layer, making sure it’s even but take care not to disturb the base. Remove from the heat.
Step 4

Transfer to the center rack of the oven. Cook for 25-30 minutes or until the center of the frittata is set. Remove from the oven and leave to stand for 15 minutes before serving. Cut into wedges. Enjoy hot or cold from the fridge.