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Low FODMAP 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 Instant Egg Cup in mug - 940 x 788

So, fun fact, when people ask my husband if I’m a morning person, he always says I “spring out of bed like a pop tart in a toaster.” And he’s right. Once I’m awake, I don’t have any trouble getting my butt out of bed. The problem is, my body tends to wake up a good hour before my brain does.

Mornings at our house are utter chaos. So, being brain dead while I’m trying to start my day creates some issues for me. Luckily, I’ve mastered the make-ahead breakfast!

These low FODMAP instant egg cups are a lifesaver! Plop in whatever leftovers you have kicking around, and you’ll have a hearty breakfast that goes from your fridge to your face in under 10 minutes.

The best part is, if you know you’ve got a killer week headed your way, you can pre-package your “add-ons” ahead of time.  When you’re ready to eat, plop them in a cup and drop in two eggs and you’ll have a healthy breakfast in minutes!

Pssst! This recipe is part of my 30 under 30 challenge! I’ll be posting a new recipe every day this month that’s ready in 30 minutes or less! Sign up for my mailing list below, so you don’t miss a thing!

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Keep It FODMAP Friendly

Looking for the perfect morning sidekick? These low FODMAP instant egg cups are a great way to start your day! Check out the notes below for tips on keeping this recipe FODMAP friendly.

First up, eggs! Since eggs are a protein, they don’t have any FODMAPs. That means you can eat as many as you’d like – from a FODMAP perspective at least.

Heads up! Some people have trouble digesting eggs on their own. If you know you have an issue eating whole eggs, try reducing the recipe to one egg or eating your instant egg cup with a side of toast or cereal, so it’s not being digested alone.

We’ll also be using one broccoli floret. According to the Monash app, broccoli is low FODMAP in servings of 3/4 of a cup (75 g) per sitting. Servings of 2 + 2/3 cups (240 g) or more are high in the FODMAP fructose.

This recipe only uses one floret, so we’ll be far below Monash’s recommended range.

Next up, cheddar cheese. Monash has determined that cheddar cheese only has trace amounts of FODMAPs. That means a standard serving of cheddar cheese (40 g) won’t contribute any notable FODMAPs to your FODMAP load.

Finally, we’ll be sneaking in a few cherry tomatoes to liven things up! According to the Monash app, cherry tomatoes are low FODMAP in servings of 5 cherries (75 g) per sitting. Servings of 16 cherries (220 g) or more are high in the FODMAP fructan.

We’re only using 1-2 cherries, which works out to 30 g per serving. This is well within Monash’s recommended range.

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FODMAP Math

Wondering how many FODMAPs are in these instant egg cups? Check out the notes below to see how many servings of each FODMAP group are in one serving of this recipe.

Fructose = 0.08
Lactose = 0
Fructan = 0.4
GOS = 0
Polyols = 0

Want to try these low FODMAP instant egg cups? Don’t forget to PIN THIS RECIPE for later!

Low FODMAP Instant Egg Cups
Prep Time
5 mins
Cook Time
2 mins
Total Time
7 mins
 

Need an easy breakfast you can make on the fly? These low FODMAP instant egg cups are the perfect way to start your day!

Course: Breakfast
Cuisine: American
Servings: 1 egg cup
Calories: 208 kcal
Author: The FODMAP Formula
What You Need
  • cooking spray
  • 2 eggs
  • 1 broccoli floret (chopped)
  • 1 tbsp cheddar cheese (grated)
  • 1-2 cherry tomatoes (chopped)
What You Do
  1. Spray a microwave-safe cup with cooking spray. Add all of the ingredients and stir with a fork until the mixture has become a little frothy. Microwave your eggs for 1 minute. Then remove the cup and stir. Microwave for an additional 45 seconds - 1 minute, depending on how firm you like your eggs. Let the eggs stand for at least 1 minute before eating (the roof of your mouth will thank you!).

 

Low FODMAP Instant Egg Cup in mug - Pinterest 1

Low FODMAP Instant Egg Cup in mug - Pinterest 2

These low FODMAP instant egg cups are ready when you are! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!

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© 2019 Amy Agur – The FODMAP Formula

 


You might also like one of these:

Low FODMAP Smashed Avocado Toast Unleash your inner foodie with this quick and easy low FODMAP smashed avocado toast! Whether you’re serving up brunch or enjoying a meal for one, this is the breakfast of champions.

Low FODMAP Breakfast Bars Make your morning a little easier with these low FODMAP breakfast bars! Packed with protein and a little magic, these breakfast bars will help you power through your busy day!

Low FODMAP Egg Salad Looking for a classic lunch idea? This quick and easy low FODMAP egg salad is so good you’ll forget it’s low FODMAP!

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