🟨 ⚠️Asparagus, Pea & Corn Frittata

Dietary Summary: Moderate chemical (asparagus, peas, corn); FS – swaps needed; LF – limits; LS – swaps needed; LA/LH/GF/DF – suitable with adjustments.

Serves: 4

Ingredients

½ cup asparagus, woody ends removed, sliced
½ cup frozen peas (fresh if available for LH)
½ cup cooked corn kernels (avoid sweetcorn for FS strict)
2 shallot stems, sliced (LF: green tops only)
6 fresh eggs (LH: use very fresh eggs, ideally <48 hrs from laying)
¼ cup cream (lactose-free or dairy-free alternative if needed)
¼ cup milk (lactose-free or dairy-free alternative if needed)
1 tbsp suitable oil (canola, refined sunflower, safflower for FS; olive oil if tolerated)
Salt to season (avoid seasoned salts with additives)

Method

Preheat oven to 180°C. Grease a 20–22cm ovenproof frying pan or baking dish.
Prepare vegetables – Lightly steam asparagus, peas, and corn for 2–3 minutes until just tender; drain well.
Cook shallots – Heat oil in frying pan over medium heat. Add shallots; cook 1–2 minutes until softened.
Arrange filling – Spread asparagus, peas, corn, and shallots evenly in prepared pan/dish.
Mix egg base – Whisk eggs, cream, milk, and salt in a jug until combined.
Assemble and bake – Pour egg mixture over vegetables. Bake 25–30 minutes until set in the centre.
Serve – Serve warm or cold with safe salad greens or steamed vegetables.

waps & Notes

Failsafe / RPAH Strict: Replace asparagus with green beans or swede; peas with celery or cabbage; corn with swede, or celery
Low-FODMAP: Use spring onion green tops instead of shallots; limit asparagus and peas; limit or replace corn.
Low-Salicylate: Swap all moderate veg for low-salicylate options (swede, cabbage, celery, green beans).
Low-Amine: Use very fresh eggs and dairy; serve immediately; avoid storage >24 hrs.
Low-Histamine: Use very fresh eggs/dairy; asparagus, peas, and corn generally tolerated if fresh/frozen promptly; avoid long storage.
Dairy-Free: Use coconut cream (if tolerated), oat cream, or rice milk instead of cream/milk.