Low FODMAP Egg Muffins

Jump to Recipe

These muffins are made with eggs, lactose-free milk, spinach, cherry tomato, and optional lactose-free feta. They’re soft, satisfying, and safe for sensitive stomachs. You can prep them in 10 minutes, bake them in 30, and enjoy a gentle-on-digestion breakfast all week long.

Ingredients Needed:

• 1 egg
• 1 tbsp lactose-free milk
• 1 cherry tomato, diced
• ½ tbsp lactose-free feta, crumbled (optional)
• 2 baby spinach leaves, chopped (stems removed)

How To Make Low FODMAP Egg Muffins:

Preheat Oven:
Set oven to 325°F.

Prepare Muffin Tin:
Spray muffin wells with cooking spray.

Add Egg Base:
Crack 1 egg into each muffin well. Add 1 tbsp milk and stir gently.

Add Veggies & Cheese:
Add diced tomato, spinach, and feta (if using).

Bake:
Bake for 12–30 minutes, depending on how firm you prefer your eggs. Start checking at 12 minutes.

Cool & Serve:
Let cool for 5 minutes before removing from the tin.

Recipe Tips:

• Make multiple muffins at once and store for quick breakfasts.
• Add other Low FODMAP options like cooked bacon or chives.
• Silicone muffin cups help prevent sticking.
• Don’t overbake or eggs may turn rubbery.

How to Store & Reheat:

• Fridge: Store in airtight container up to 4 days.
• Freezer: Freeze up to 1 month. Reheat in microwave for 30–45 seconds.

Nutrition Facts (per muffin):

• Calories: ~90
• Sodium: ~110mg
• Protein: 6g
• Fat: 6g
• Carbs: 1g
• Fibre: 0g
• Sugar: 1g

FAQs:

Are eggs Low FODMAP?
Yes, eggs are naturally FODMAP-free.

Can I use regular feta cheese?
Only use lactose-free feta. Regular feta may contain lactose.

Can I make these ahead?
Yes! Store in fridge or freezer for easy meal prep.

What veggies can I add?
Try zucchini, red bell pepper, or chives—stick to Low FODMAP servings.

How do I stop them from sticking?
Use cooking spray or silicone muffin cups.

Try More Recipes:

• Low FODMAP Cornbread Muffins
• Low FODMAP Cinnamon Muffins
• Low FODMAP Chocolate Chip Muffins