I noticed this recipe on Buzzfeed which is honestly where I find quite a few recipes to experiement with changing to be low-FODMAP. Spring Vegetable Egg Casserole – Gimme Some Oven was a bit of a challenge. The biggest issue was that most of the vegetables in the original recipe are high in FODMAPs. Once you got rid of the onion (oligosaccharides), asparagus (fructose and oligosaccharides), sugar snap peas (fructose), broccoli (polyols and oligosaccharides), and mushrooms (polyols) you have pretty much nothing left. I left the sugar snap peas in my casserole because I know they are something that I tolerate well but if you are on the elimination diet or don’t do well with different subsets leave them out. I ended up putting in a bunch of green beans to bulk it back up but use whatever veggies you have that you enjoy and can tolerate well.
The other tweaks were easier. Garlic is out so using garlic infused olive oil is out. I didn’t have any on hand and was too lazy to make some so I just crushed a couple of cloves and cooked them in with the veggies but removed them before baking the casserole to infuse the flavor. The last bit was the cheese, feta does contain a little lactose. If you tolerate lactose well don’t worry about it. If you don’t you can try a different cheese or if you click on the picture of the nutritional facts down below you can see a tip on finding the lowest lactose level you can.
Spring Vegetable Egg Casserole
Yield: 12 servings
- 2 tbsp olive oil (or garlic infused oil)
- 1 bunch scallions, cut on bias
- 1 large carrot, peeled and diced
- 3/4 cup fresh green beans
- 1 pint cherry tomatoes, halved
- Any other vegetables you have and can tolerate
- 2 garlic cloves, crushed but intact (skip if you are using garlic-infused oil)
- 4 oz feta cheese crumbles
- 12 eggs, whisked
- 1/2 cup lactose free milk
- salt and pepper
- Preheat oven to 350F and coat a 9 x 13 inch-baking dish with non-stick cooking spray.
- Heat oil in large saute pan over a medium-high heat. Add vegetables (minus cherry tomatoes and scallions) and garlic if using and cook eight to ten minutes. Add the tomatoes and scallions and cook an additional three-four minutes.
- Place vegetables in the baking dish in an even layer. Sprinkle the cheese on top of the veggies.
- Mix eggs, lactose free milk, salt and pepper. Pour over the vegetables and cheese.
- Bake for 30-40 minutes, until cooked all the way through and toothpick inserted into the middle of the dish comes out clean. Serve immediately.
Note: You can prep the night before like I did. Just cover in the fridge and remove the cover before baking. Let the dish warm up before baking to make sure it cooks in the normal amount of time.
What would I change?
Not much. It was pretty tasty. I would like to try different veggies or maybe some herbs. Maybe even a different cheese. All in all though it is a good start. I’m looking forward to seeing how well it reheats.
If you try something different, please let me know in the comments. I’d love to hear how yours turn out!