Bacon and Tomato Frittata

If you’re managing IBS and searching for a satisfying breakfast or brunch option, this bacon and tomato frittata delivers exactly what you need. This easy frittata recipe combines protein-rich eggs with crispy bacon and fresh tomatoes, all while staying completely low FODMAP friendly. Whether you’re new to the low FODMAP diet or looking for quick meal prep ideas, this gluten free frittata comes together in about 30 minutes with minimal fuss. You’ll need basic kitchen equipment like an oven-safe skillet, a whisk, and mixing bowls. The result is a simple frittata that works beautifully for breakfast, lunch, or dinner and keeps well for easy reheating throughout the week.

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Why this bacon and tomato frittata works for IBS

This IBS friendly frittata relies on ingredients that sit comfortably within the low FODMAP framework. Eggs form the base and provide high-quality protein without triggering digestive distress. They’re naturally free from FODMAPs and offer essential nutrients like vitamin D and choline.

Bacon adds savoury depth without problematic ingredients, provided you choose varieties without onion or garlic powder. Check labels carefully, as many processed meats contain hidden FODMAP triggers. Plain bacon with just salt and smoke flavouring works perfectly.

Tomatoes deserve special attention. While some tomato products contain high FODMAP ingredients, fresh tomatoes in moderate portions remain low FODMAP. A bacon tomato frittata uses fresh tomatoes in quantities that stay within safe limits. The Monash University app confirms that up to one medium tomato per serving remains suitable for most people following the diet.

Frittatas offer practical advantages for anyone managing digestive sensitivities. The cooking method is gentle, requiring no heavy sauces or complicated preparations. You control every ingredient, eliminating guesswork about hidden FODMAPs. The dish is also naturally gluten free and can easily be made lactose free by skipping cheese or using lactose-free alternatives. This flexibility makes the bacon egg frittata ideal for various dietary needs beyond just low FODMAP requirements.

Ingredients and tools you need

For this low FODMAP breakfast, gather these ingredients:

6 large eggs (the foundation of your frittata)
150g bacon (choose plain varieties without onion or garlic)
1 medium tomato (about 150g, sliced or diced)
2 tablespoons lactose-free milk or suitable plant milk (almond or coconut work well)
Salt and pepper to taste
1 tablespoon olive oil or garlic-infused oil (for extra flavour without the FODMAPs)
Fresh herbs like chives or parsley (optional, but add lovely colour)

Suitable substitutions include turkey bacon instead of pork, cherry tomatoes instead of regular tomatoes (keeping to low FODMAP portions), and any low FODMAP herbs you prefer. If you want to add cheese, use a hard cheese like cheddar or parmesan in small amounts, as these are naturally lower in lactose.

Essential kitchen tools include:

A 25cm oven-safe skillet (cast iron works beautifully)
A whisk or fork for beating eggs
A mixing bowl
A sharp knife and cutting board
Oven mitts for handling the hot skillet

Prepare your bacon and vegetables

Start by preheating your oven to 180°C. This ensures it’s ready when you need it later.

Cut your bacon into bite-sized pieces, roughly 2cm wide. Place them in your cold oven-safe skillet, then turn the heat to medium. Starting with a cold pan helps the bacon render its fat slowly, resulting in crispier pieces without burning. Cook for 8 to 10 minutes, stirring occasionally, until the bacon reaches your preferred level of crispness. The fat will pool in the pan, which is perfect for adding flavour to your frittata.

While the bacon cooks, prepare your tomato. Wash it thoroughly and slice it into rounds about 5mm thick, or dice it into small cubes if you prefer. Both methods work equally well, though sliced tomatoes create an attractive presentation when arranged on top of the frittata.

Once the bacon is done, use a slotted spoon to transfer it to a plate lined with kitchen paper. This removes excess grease. Pour off most of the bacon fat from the skillet, leaving just enough to coat the bottom (about 1 tablespoon). If there’s not enough fat, add a small amount of olive oil.

Keep the heat at medium and add your prepared tomatoes to the skillet. Cook them for 2 to 3 minutes until they soften slightly but still hold their shape. You want them tender but not mushy. This brief cooking concentrates their flavour and removes excess moisture that could make your frittata watery.

Mix and cook your frittata base

Crack your eggs into a mixing bowl. Add the lactose-free milk, a generous pinch of salt, and several grinds of black pepper. Whisk vigorously for about 30 seconds until the mixture is completely uniform and slightly frothy. This incorporation of air helps create a lighter texture.

The proper ratio for a bacon frittata recipe is roughly one egg per person, with about one tablespoon of liquid per two eggs. This balance ensures the frittata sets properly without being too dense or too loose.

Return the cooked bacon to the skillet with the tomatoes, distributing both ingredients evenly across the pan. If you’re using fresh herbs, sprinkle half of them over the bacon and tomatoes now.

Reduce the heat to medium-low. Pour the egg mixture slowly over the ingredients, tilting the pan gently to help the eggs flow into all the gaps. Use a spatula to lift the edges slightly, allowing uncooked egg to run underneath. This technique helps the bottom set evenly.

Cook without stirring for 5 to 7 minutes. You’ll know it’s ready for the oven when the edges are set and pulling away slightly from the pan, but the centre still looks wet and jiggles when you shake the skillet gently. Don’t wait for the centre to set completely on the stovetop, as it will overcook in the oven.

Watch the heat carefully during this stage. If the bottom browns too quickly, lower the temperature. You want gentle, even cooking that sets the eggs without burning the bottom.

Finish baking and serve your frittata

Transfer your skillet to the preheated oven. Bake for 12 to 15 minutes. The frittata is done when the centre no longer jiggles and the top has puffed up slightly. It should feel firm when you gently press the centre with your finger.

Visual cues include a golden colour on top and edges that have pulled away from the pan. Small cracks may appear on the surface, which is completely normal. If you insert a knife into the centre, it should come out clean without wet egg clinging to it.

Remove the skillet from the oven using oven mitts. The handle will be extremely hot, so place a kitchen towel over it as a reminder while it cools. Let the frittata rest in the pan for 5 minutes. This resting period allows the eggs to finish setting and makes slicing much easier.

Run a spatula around the edges to loosen the frittata, then slide it onto a cutting board or serving plate. Cut it into wedges like a pie. This recipe serves 4 people comfortably as a main dish, or 6 if serving as part of a larger meal.

Serve your bacon and tomato frittata warm or at room temperature. It pairs beautifully with a simple green salad dressed with olive oil and lemon, roasted low FODMAP vegetables like courgette or bell peppers, or gluten free toast. A sprinkle of remaining fresh herbs on top adds a professional finish.

Storage tips and common mistakes to avoid

Store leftover frittata in an airtight container in the refrigerator for up to 4 days. Let it cool completely before covering to prevent condensation, which makes the texture soggy. Individual portions store well and make convenient grab-and-go breakfasts.

For reheating, use a moderate oven (160°C) for 10 minutes, or microwave individual slices for 45 to 60 seconds. Avoid high heat, which toughens the eggs. The frittata tastes delicious cold too, making it perfect for packed lunches.

Freezing works reasonably well for up to 2 months. Wrap individual portions tightly in cling film, then place them in a freezer bag. Thaw overnight in the refrigerator before reheating. The texture may be slightly less fluffy after freezing, but the flavour remains good.

Common mistakes include using too high heat on the stovetop, which creates a tough, rubbery bottom while leaving the top undercooked. Keep the temperature moderate and patient. Another error is adding too many wet ingredients like extra tomatoes or vegetables that haven’t been pre-cooked. This releases excess moisture that prevents proper setting.

Pan selection matters more than you might think. Non-oven-safe skillets obviously won’t work, and pans with plastic handles will melt. Very thin pans create hot spots that burn the bottom. A heavy-bottomed, oven-safe skillet distributes heat evenly and produces the best results.

Ingredient ratios cause problems when people add too many fillings relative to eggs. Keep mix-ins to no more than one cup total per six eggs. Too much filling breaks up the egg structure and creates a messy, loose frittata that won’t slice cleanly.

Finally, cutting the frittata too soon causes it to fall apart. That 5-minute rest after baking isn’t optional. It allows the structure to firm up, making clean slices possible. Patience at this final stage makes all the difference in presentation.

This simple frittata demonstrates how satisfying low FODMAP cooking can be. With quality ingredients and straightforward techniques, you create a versatile dish that works for any meal and supports your digestive health without compromise.