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FODMAPs friendly strata

I posted this recipe already on my other blog, but I wanted to share it here too since it’s an awesome FODMAPs friendly recipe that I think others will enjoy. 

It’s especially ideal if you’re making breakfast or brunch for a group of people that aren’t on a low FODMAPs diet because it’s delicious no matter what!


Arugula Tomato Strata [vegetarian, gluten free, FODMAPs friendly]


  • 1 handful arugula, ripped into bite sized pieces
  • ~10 cherry tomatoes (or 1 large tomato, diced)
  • 3 pieces Udi’s gluten free bread, ripped into bite sized pieces
  • 2 eggs
  • 1 cup lactose free yogurt
  • 1/2 cup water
  • 1 tbsp olive oil
  • [optional] dried herbs: basil, parsley, rosemary, thyme
  • salt & pepper


Combine tomatoes, arugula, and bread in a large mixing bowl.  In a separate bowl, mix eggs, yogurt, oil and water (it doesn’t have to be perfectly uniform).  Fold liquids into the bread and veg (along with herbs of your choice).

Pour into greased baking pan (I used a medium sized [8”x6”] pyrex so double it for a larger casserole dish). 

Bake at 350 degrees for 30 minutes.  Broil for an additional 1-3 minutes if you want a crispy top.

Let it cool so the center sets.



Check out all that arugula!


Happy to report this Green Valley organic lactose free yogurt isn’t causing any symptoms. 


FODMAPs friendly strata.  🙂



Any green could be swapped, but I recommend adding in fresh or dried herbs if you sub another green for the arugula. 

Using garlic infused olive oil brings extra flavor to the dish while still keeping the recipe FODMAPs friendly.