Low FODMAP Breakfast Sandwich

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This low FODMAP breakfast sandwich is creamy, cheesy, and perfectly crisp. It starts with real sourdough bread, toasted to golden perfection, then topped with soft scrambled eggs and melty sharp cheddar. True sourdough is naturally fermented, making it easier to digest and friendly to sensitive stomachs. Ready in 15 minutes, this recipe is great for IBS-friendly mornings, meal prep, or a light lunch. It’s easy, nourishing, and gut-friendly.

Ingredients Needed:

• 2 slices real sourdough bread: must be traditionally fermented with no yeast or vinegar.
• 2 tablespoons butter: divided for toast and eggs.
• 2 extra-large or 3 large eggs: whisked until smooth.
• 1/2 cup sharp white cheddar cheese: grated, low FODMAP at this portion.
• Kosher salt and black pepper: to taste.
• Microgreens (optional): fresh, crunchy garnish.

How To Make Low FODMAP Breakfast Sandwich:

Prepare Cheese:
Grate the cheddar cheese and set aside.

Toast the Bread:
Turn on the oven broiler. Place sourdough slices on a baking sheet and broil until golden on both sides, flipping halfway. Spread each slice with 1 tablespoon of butter. Keep them on the baking sheet.

Cook the Eggs:
While bread toasts, whisk eggs with salt and pepper. In a small pan over medium heat, melt 1 tablespoon of butter. Add eggs and stir constantly. Cook slowly until soft and creamy.

Assemble & Melt:
Spoon eggs over the buttered toast slices. Sprinkle with cheddar. Return under the broiler for 1 minute, just until cheese melts.

Plate & Serve:
Transfer to a plate. Sprinkle with microgreens, salt, and pepper if desired.

Recipe Tips:

• Use only true sourdough—no vinegar or commercial yeast.
• Cook eggs low and slow for a creamy texture.
• Pre-grated cheese may contain anti-caking agents—grate fresh if possible.
• Optional microgreens add freshness and color.
• Make-ahead tip: prep cheese and whisk eggs the night before.

How to Store & Reheat:

• Room Temperature: Best served immediately.
• Fridge: Store assembled (unmelted) sandwich up to 1 day. Reheat under broiler.
• Freezer: Not recommended due to texture changes in eggs and toast.

Nutrition Facts (1 sandwich):

• Calories: 480
• Sodium: 480 mg
• Protein: 25 g
• Fat: 32 g
• Carbs: 28 g
• Fibre: 2 g
• Sugar: 1 g

FAQs:

Is sourdough bread low FODMAP?
Yes, if it’s traditionally fermented and does not contain yeast or vinegar. Stick to 2 slices (or 48g) per serving.

Is cheese okay on a low FODMAP diet?
Yes, hard cheeses like cheddar are low in lactose. A 1/2 cup serving is within safe limits.

Can I make this breakfast sandwich ahead?
Yes! You can prep the cheese and eggs ahead. Toast and assemble just before eating.

Can I use gluten-free bread instead?
Yes, as long as it’s low FODMAP certified. It won’t have the same tangy flavor as sourdough, but it works.

Are eggs low FODMAP?
Yes, eggs are naturally FODMAP-free and a great protein source.

Try More Recipes:

• Low FODMAP Steak Marinade
• Low FODMAP Rhubarb Muffins
• Low FODMAP Zucchini Muffins