Bacon and Egg Breakfast Frittata

A bacon and egg frittata is one of the easiest IBS friendly breakfast options you can make. This gluten free frittata cooks mostly on its own while you get ready for the day. It’s packed with protein from eggs and bacon, uses only low FODMAP ingredients, and tastes just as good reheated the next morning. Whether you need a quick breakfast or want to meal prep for the week, this healthy frittata recipe delivers flavour without triggering digestive symptoms.

This guide takes about 30 minutes from start to finish. You’ll need basic cooking skills and a few simple kitchen tools. The recipe serves 4 to 6 people, making it perfect for families or meal prep.

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Why this low FODMAP frittata works for IBS

Eggs are naturally low FODMAP and gentle on sensitive stomachs. They provide high quality protein that keeps you satisfied without causing bloating or discomfort. This bacon egg breakfast combines eggs with carefully selected ingredients that follow strict FODMAP guidelines.

Bacon adds savoury depth and richness. Choose bacon without added onion or garlic powder. Read labels carefully, as many processed meats contain high FODMAP ingredients. Plain bacon with just salt and smoke flavouring works perfectly.

The beauty of frittatas lies in their simplicity. Unlike complicated breakfast dishes, this low FODMAP breakfast requires minimal ingredients and straightforward cooking methods. You control exactly what goes in, making it easy to avoid trigger foods. Frittatas also reheat beautifully, giving you convenient breakfasts throughout the week.

For vegetables, stick to low FODMAP options like spinach, red bell peppers, or courgettes. Avoid onions, garlic, mushrooms, and asparagus. If you want cheese, use a hard cheese like cheddar or parmesan in small amounts (40g or less per serving stays within safe limits). Lactose free milk can replace regular milk if needed.

Gather your ingredients and tools

You’ll need these ingredients for a basic bacon and egg frittata:

6 large eggs
150g bacon (without onion or garlic)
50ml lactose free milk or regular milk
100g baby spinach or 1 red bell pepper, diced
40g grated cheddar cheese (optional)
1 tablespoon olive oil or butter
Salt and black pepper to taste
Fresh chives for garnish (optional)

Essential kitchen tools include:

25cm oven safe skillet (cast iron or non stick with metal handle)
Mixing bowl
Whisk or fork
Chopping board and knife
Measuring cups and spoons

Make sure your skillet can go in the oven. Pans with plastic or wooden handles won’t work for this recipe. If you’re unsure, check the manufacturer’s guidelines. Have all ingredients measured and ready before you start cooking. This makes the process much smoother.

Prepare the bacon and vegetables

Heat your oven safe skillet over medium heat. Add the bacon strips and cook for 5 to 7 minutes, turning occasionally. You want the bacon crispy but not burnt. The fat will render out and create flavour for the entire dish.

Remove the cooked bacon to a plate lined with kitchen paper. Let it drain while you prepare the vegetables. Pour off most of the bacon fat, leaving about 1 tablespoon in the pan. This fat adds incredible flavour to your easy breakfast frittata.

If using bell pepper, dice it into small pieces (about 1cm). Add it to the pan with the remaining bacon fat. Cook for 3 to 4 minutes until slightly softened. For spinach, add it directly to the pan and cook for 1 to 2 minutes until wilted. Season lightly with salt and pepper.

Chop the cooled bacon into bite sized pieces. Set everything aside while you prepare the egg mixture. Keep the skillet on low heat so it stays warm.

Mix and cook the egg base perfectly

Crack the eggs into your mixing bowl. Add the lactose free milk, a pinch of salt, and several grinds of black pepper. Whisk vigorously for about 30 seconds. You want the mixture well combined with some air incorporated. This creates a lighter, fluffier texture.

Increase the heat under your skillet to medium. Add the olive oil or butter if the pan looks dry. Pour in the egg mixture, then immediately scatter the bacon and cooked vegetables evenly across the surface. Use a spatula to gently distribute everything.

If using cheese, sprinkle it over the top now. Let the frittata cook undisturbed for 3 to 4 minutes. You’ll see the edges start to set while the centre remains liquid. Don’t stir or move the pan during this phase.

Check that the bottom is lightly golden by lifting one edge with a spatula. The eggs should be set around the perimeter but still wobbly in the middle. This is exactly what you want before moving to the oven.

Bake and finish your frittata

Preheat your oven to 180°C (160°C fan). Transfer the skillet directly to the middle rack. Bake for 12 to 15 minutes. The frittata is done when the centre no longer jiggles when you gently shake the pan.

The top should look puffed and lightly golden. A knife inserted in the centre should come out clean. Be careful not to overbake, as this makes the eggs rubbery. Check at 12 minutes, especially if you’re using a smaller pan.

Remove the skillet from the oven using oven gloves. The handle will be extremely hot. Let the frittata rest in the pan for 5 minutes. This resting time allows it to firm up and makes slicing much easier.

Run a spatula around the edges to loosen the frittata. Slide it onto a cutting board or serve directly from the pan. Cut into wedges like a pie. Garnish with fresh chives if desired. The inside should be creamy and just set, not dry.

Store and reheat for meal prep success

Let leftover frittata cool completely before storing. Cut it into individual portions for easier reheating. Wrap each piece in cling film or place in an airtight container. Refrigerate for up to 4 days.

For longer storage, freeze portions for up to 2 months. Wrap each piece tightly in cling film, then place in a freezer bag. Label with the date so you remember when you made it.

To reheat refrigerated frittata, microwave individual portions for 60 to 90 seconds on medium power. You can also reheat in a 160°C oven for 10 minutes. Cover with foil to prevent drying out. Frozen portions should thaw in the fridge overnight before reheating.

This bacon and egg frittata works brilliantly for meal prep. Make it on Sunday and you have protein rich breakfasts ready all week. Pair it with gluten free toast or a small portion of low FODMAP fruit. The convenience of grab and go breakfast makes following your IBS diet much easier.

You’ve now mastered a versatile low FODMAP breakfast that adapts to your preferences. Try different vegetable combinations or swap bacon for cooked chicken. This egg breakfast recipe proves that eating for digestive health doesn’t mean sacrificing taste or convenience. Enjoy your homemade FODMAP friendly eggs knowing exactly what went into every bite.