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The FODMAP Formula

The FODMAP Formula

Low FODMAP Baked Egg Cups

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I don't know about you, but I need a solid breakfast or my whole day goes off-track. I don't always have time to make the kind of meal I need, so if I'm facing a busy week, I try to plan ahead. One of my go-to breakfast recipes are these low FODMAP egg cups.

Low FODMAP Baked Egg Cups - 800 x 800

These baked egg cups are awesome! I can make them in bulk on Sunday morning and have a stress-free breakfast all week long. If you get tired of eating the same thing every day, don't worry. You can make different flavour combinations in the same batch. This can add some variety without any extra work.

If you need some fun flavour combinations to get you started, check out the infographic below.

Think this sounds great, but you don't have time to try it now? Don't worry. You can PIN THIS POST for later.

Infographic describing how to blend flavours and tastes for low FODMAP baked egg cups

Keep It FODMAP Friendly

Because eggs are a protein, they don't have any FODMAPs. However, some people still have trouble digesting eggs on their own.

I have trouble with eggs too, so I normally use one egg per serving. I also try to eat my egg cups with a piece of toast or some fruit. If you don't have an issue with protein, you can use two eggs per serving.

When you're picking the ingredients for your baked egg cups, make sure you check the portion sizes in your Monash app. Other than that, be creative and tag me on Instagram (@fodmapformula) with your creations.

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Want to try these easy low FODMAP baked egg cups? Don't forget to PIN THIS RECIPE for later!

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Low FODMAP Baked Egg Cups - 800 x 800

Low FODMAP Baked Egg Cups

  • Author: The FODMAP Formula
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 1 serving 1x
Print Recipe

Description

Looking for a FODMAP friendly breakfast idea? Try these low FODMAP baked egg cups. Dress them up or down for a protein-packed breakfast you can make in advance. 

Ingredients

Scale
  • 1 egg
  • 1 tbsp lactose-free milk
  • 1 cherry tomato (diced)
  • 1/2 tbsp feta (crumbled)
  • 2 md spinach leaves (chopped – stems removed)

Instructions

  1. Preheat oven to 325 degrees.
  2. Spray muffin wells with cooking spray and crack one egg into each well. Add 1 tbs of milk to each well and stir gently.
  3. Add additional ingredients (the ones suggested, or ones you like).
  4. Bake eggs for 12-30 minutes depending on your oven and how firm you like your eggs. 

Notes

Recommended low FODMAP serving – 1 egg cup per sitting

If you only need one serving, you can cook it in a ramekin. If you're making a batch, put 1-2 eggs in each muffin well. Then add your toppings to each well. 

  • Category: Breakfast
  • Cuisine: American

Nutrition

  • Serving Size: 1 egg cup
  • Calories: 105
  • Sugar: 2 g
  • Sodium: 200 mg
  • Fat: 6 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 3 g
  • Trans Fat: 0 g
  • Carbohydrates: 2 g
  • Fiber: 3 g
  • Protein: 10 g
  • Cholesterol: 189 mg

You might also like one of these:

  • Instant Egg Cups Need a hearty breakfast that's ready when you are? Packed with fresh veggies and protein, these low FODMAP instant egg cups are the perfect sidekick for your busy day!
  • Low FODMAP Pumpkin Spice Overnight Oats Looking for a quick and easy breakfast idea? Get festive with these easy make-ahead low FODMAP pumpkin spice overnight oats!
  • Low FODMAP Shakshuka Looking for a healthy dinner idea that packs a serious, flavour punch? Prepare to fall in love with this simple low FODMAP shakshuka!

If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!

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About Amy Agur

Amy is a Monash-certified health coach and nutritionist who works with women who feel like IBS is running their lives. She helps them create a clear vision of the life they want and a straightforward game plan to get them there.

Reader Interactions

Comments

  1. Frances Nivisin

    Lovely recipe, appears to be something my body could digest normally. Since I’ve experienced a life altering ruptured brain aneurysm wuth 23 hour brain surgery, craniotomy and life long rehab I am having difficulty converting this recipe. Would you send me recipe for either 6 or 12 servings? Thank you very much. Blessings to you.

    • Amy Agur

      Hi, Frances!

      To make 6 servings, use 6 eggs, 6 cherry tomatoes, 3 tbsp crumbled feta, and 12 medium-sized spinach leaves.

      For 12 servings, use 12 eggs, 12 cherry tomatoes, 6 tbsp crumbled feta, and a handful of spinach leaves.

      Hope that helps!

    • Amy Agur

      Hi, doppelgänger! These will make a great addition to your breakfast list. If you throw in some ham or ground beef, you’d have a pretty spiffy lunch, too.

      Thanks for your comment!
      Amy