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
- Preheat oven to 325 degrees.
- Spray muffin wells with cooking spray and crack one egg into each well. Add 1 tbs of milk to each well and stir gently.
- Add additional ingredients (the ones suggested, or ones you like).
- 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.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- 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