Spinach and Red-Pepper Muffin-Tin Frittatas

Make one batch of these low-FODMAP egg bites and eat ‘em all week.

by Jamie Vespa, R.D. Recipe Developer

Eggs are a great source of protein, and they're often well-tolerated during ulcerative colitis flares. For an extra dose of inflammation-fighting power, opt for a brand that's fortified with omega-3 fatty acids. Get the scoop on how we developed our UC Cooking Club recipes!

Total Time
40 min


  • Cooking spray
  • 12 oz. refrigerated unseasoned shredded hash brown potatoes (or use thawed frozen shredded hash browns)
  • 2 tsp. olive oil
  • 1 red bell pepper, finely chopped
  • 4 oz. fresh spinach
  • 12 large eggs
  • 1 tsp. kosher salt
  • ½ tsp. black pepper
  • Fresh avocado slices for serving (optional)


    1. Preheat oven to 400°F. Divide potatoes evenly into 12 greased muffin cups; press into bottoms and slightly up sides. Bake for 15 to 17 minutes, or until lightly golden.
    1. Meanwhile, heat oil in a large skillet over medium. Add bell pepper, and cook until softened, about 5 to 6 minutes. Add spinach, and cook until wilted, stirring constantly, about 1 minute. Scatter vegetable mixture evenly in each muffin tin over cooked potatoes. If not experiencing
    1. Whisk eggs, salt, and pepper in a large bowl, and pour evenly into each muffin cup. Place back in the oven and cook until eggs are just set, about 10 to 12 minutes. Cool for 5 minutes before removing from pan. Serve with sliced avocado, if desired. Refrigerate leftovers in a zip-top bag; reheat in a microwave or toaster oven.

Nutrition Info

Per Serving: 219 calories; 11g fat; 3g saturated fat; 372mg cholesterol; 514mg sodium; 14g carbohydrate; 2g fiber; 15g protein; 1g sugar; 77mg calcium; 2mg iron; 288mg potassium
Jamie Vespa, R.D.
Meet Our Writer
Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.