This quick Low FODMAP Egg Salad is ideal for a light lunch or snack. It’s creamy from mayo, tangy from mustard, and has just the right crunch from red bell pepper and fresh chives. Made without high FODMAP ingredients like onion or garlic, it’s a gentle, gut-friendly option that still delivers on taste. Enjoy it solo, in lettuce wraps, or on low FODMAP bread.

Ingredients Needed:

4 hard-boiled eggs: chopped, firm but tender
¼ cup mayonnaise: check for no garlic or onion
1 teaspoon Dijon mustard: small amount is FODMAP-safe
2 tablespoons red bell pepper: minced, adds crunch
1 tablespoon chives: fresh, chopped
⅛ teaspoon paprika: for a hint of smoky flavor
Salt and pepper: added to taste

How To Make Low FODMAP Egg Salad:

Mix the Salad:
In a medium bowl, combine chopped eggs, mayonnaise, mustard, red bell pepper, chives, and paprika. Stir well to mix.

Season and Serve:
Add salt and pepper to taste. Serve chilled on low FODMAP bread, crackers, or lettuce leaves.

Recipe Tips:

Use a certified low FODMAP mayonnaise to avoid garlic/onion.
Only use small amounts of Dijon mustard to stay within FODMAP limits.
Chives offer a safe onion-like flavor without the FODMAPs.
Refrigerate for 30 minutes before serving if you prefer a colder salad.

How to Store & Reheat:

Room Temperature: Best not left out for more than 1 hour.
Fridge: Store in a sealed container for up to 3 days.
Freezer: Not recommended. The texture will change.

Nutrition Facts (Approx. per serving):

Calories: 210
Sodium: 250 mg
Protein: 11 g
Fat: 18 g
Carbs: 1 g
Fibre: 0 g
Sugar: 0 g

FAQs:

Is egg salad low FODMAP?
Yes, if made with FODMAP-safe mayonnaise, mustard, and without onion or garlic.

Can I use store-bought mayo?
Yes, but make sure it’s free from garlic or onion. Some brands offer FODMAP-friendly versions.

What can I serve this with?
Serve on low FODMAP bread, gluten-free toast, or in lettuce wraps.

Are eggs OK for IBS?
Yes, eggs are naturally low FODMAP and gentle on digestion.

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