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Low FODMAP Baked Egg Cups - 800 x 800

Low FODMAP Baked Egg Cups


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. 


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


  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. 


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


  • 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