Low FODMAP Egg Muffins

Prep Time 5 mins

Cook Time 20 mins

Total Time 30 mins

Cooking Method: Low FODMAP meal Prep

Courses: Breakfast, Brunch, Snacks

Servings: 2

Estimated Cost: 1.20

Description

Perfect for meal prep, they’re gluten-free, dairy-free and ideal for busy mornings. Simply grab, heat, and go! Plus, they’re budget-friendly and customisable with your favourite low FODMAP fillings.

Great for: Breakfast | Meal Prep | High Protein | IBS-friendly

Free from: Gluten | High FODMAP Ingredients | Excess Dairy

Ingredients

6 Large Eggs
60 ml lactose-free milk (or almond milk)
1/2 tsp smoked paprika
50 g grated lactose cheddar (optional)
75 g diced green bell pepper
30 g fresh spinach, chopped
2 spring onions (green tops only)
75 g cooked ham or bacon (optional)
1 tbsp Olive oil (for greasing)
Salt and pepper, to taste

Instructions

1
Preheat oven to 180°C (350°F). Lightly grease a 6-hole muffin tin with olive oil or use silicone muffin cases.
2
In a bowl, whisk together eggs, lactose-free milk, salt, pepper, and smoked paprika (if using).
3
Divide the cheese, green bell pepper, spinach, spring onion, and ham/bacon (if using) evenly among the muffin cups.
4
Pour the egg mixture over the fillings, filling each cup about ¾ full. Bake for 18-22 minutes, or until set and slightly golden on top.
5
Let cool for 5 minutes before removing. Enjoy warm or store for meal prep!

Keywords: Low FODMAP breakfast recipes, IBS-friendly breakfast ideas, Easy low FODMAP meal prep, Gluten-free egg muffins, Dairy-free egg muffins, Healthy grab-and-go breakfast, Protein-packed low FODMAP meals, Make-ahead low FODMAP breakfast, Gut-friendly egg muffins, Low FODMAP diet recipes