Ignite Nutrition
Ignite Nutrition
Search Ignite Nutrition Icon

Low FODMAP Egg Muffins (Make Ahead & Freeze)

5 from 3 votes

Jump to Recipe Print Recipe
A smiling woman sitting down to eat a healthy green salad.
Low FODMAP Egg Muffins (Make Ahead & Freeze) Featured Image

**This post was developed and written by Nancy Gammack, RD when she was a dietetic intern and volunteer for Ignite Nutrition.

These low FODMAP quick and easy egg muffin cups are an EGG-cellent dish to prepare early and have handy on the busy mornings! Eggs are a great source of protein. Providing you with energy to get through the first couple hours before lunch. They can also reduce the need to buy something quick, and often less healthy, at the ample fast-food restaurants nearby. In addition, these quick and easy egg muffin cups are filled with low FODMAP veggies and cheese to support a balanced breakfast to start off the day right! These egg muffin cups are totally registered dietitian approved.

What I love to do is make a batch of these low FODMAP quick and easy egg muffin cups on the weekend when I know I am less busy, and then I have 6 egg muffin cups ready for the busier weekdays. In fact, if you wanted to make more than a weeks worth you could, as these egg muffin cups freeze well! Freezing these egg muffin cups make a great grab n’ go breakfast!

Looking for a sweeter low FODMAP breakfast that you can also make ahead? I highly recommend our low FODMAP peanut butter overnight oats. They’re simply and so satisfying!

What goes well with egg muffins cups?

We like to pair these with 2 slices of low FODMAP bread like traditionally-made sourdough or gluten free bread (with no high FODMAP ingredients). It is also delicious when paired with this sweet potato salad. Or, for another option that is an easy grab and go pairing why not try this blueberry chia smoothie!

How do you reheat egg muffin cups?

Simply remove an egg muffin cup from the freezer and reheat in the microwave for 1 minute. If you have access to a microwave at work, you could also choose to grab one on the way out the door, and reheat it at work when you are able to sit down and enjoy.

By taking advantage of the slower times in your week to prepare breakfast you can increase your likelihood of eating breakfast despite of having a busy morning and support healthy eating choices.

Low FODMAP recipe ideas

Love this low FODMAP recipe as much as we do? Check out more of our low FODMAP recipes. Aren’t sure what other swaps can be made to make your favourite dishes low FODMAP? We have a free low FODMAP E-book for you!

If you are implementing the low FODMAP diet on your own and feeling overwhelmed here at Ignite Nutrition we offer one-on-one nutrition counselling to help you start the low FODMAP diet with guidance.

3 yellow coloured egg muffins with an array of colourful green and red veggies inside of them displayed on a wooden background. There is a text box that says "Low FODMAP Egg Muffins (Make Ahead & Freeze)"

How do you keep egg muffins from getting soggy?

Sometimes when reheating egg muffins they can become soggy. One way to alleviate the sogginess is by optionally adding some flour to the recipe. For this recipe I would suggest about 1/3 cup of low FODMAP flour (such as rice flour, corn flour, or buckwheat flour) to help bind the ingredients and prevent any sogginess. Ensure you mix the flour in well with the eggs before adding the other ingredients to avoid having any lumps.

Are egg muffins healthy?

Egg muffin cups are delicious, nutritious, and versatile! They are high in protein from the eggs, and high in fibre from all of the veggies. The fun thing about egg muffins is that they can be customized to suit your taste preferences. Choose your favourite type of cheese and veggies to make them your own! Eat them as a snack or have them for a quick breakfast.

How long do you put egg muffins in the oven?

For the perfectly cooked egg muffin cups preheat your oven to 375° F. Cook them for about 18-20 minutes depending on your oven. You will know that they are done when the top is firm and it has turned golden brown and if you try to gently shake the pan they are no longer jiggly.

3 yellow coloured egg muffins with an array of colourful green and red veggies inside of them displayed on a wooden background.
Print Recipe
5 from 3 votes

Low FODMAP Egg Muffins (Make Ahead & Freeze)

The morning can be really busy! These low FODMAP egg muffins are an EGG-cellent dish to prepare early and have handy on those busy mornings!
Course: Breakfast/ Snack
Cuisine: American, Breakfast
Diet: Gluten Free, Vegetarian
Keyword: low fodmap, protein
Servings: 6


  • Butter, oil, or silicon muffin cups
  • 6 eggs
  • 1 cup finely chopped fresh spinach
  • ½ cup finely chopped bell peppers
  • ½ cup chopped cherry tomatoes
  • ½ cup grated cheddar cheese, and a little extra to sprinkle on top
  • 2 tsp basil dried
  • ½ tsp dried rosemary leaves
  • ½ tsp black pepper
  • ¼ tsp salt


  • Preheat oven to 375° F, and grease 6 muffin tins with butter or oil. (You could also use silicon muffin cups, if you have).
  • In a large bowl, crack 6 eggs and whip with a fork.
  • Chop spinach, bell pepper, and cherry tomatoes and add to bowl.
  • Grate cheese and add half of cheese to the bowl. Set aside the rest.
  • Add all spices to bowl and mix well.
  • Using a ⅓ measuring cup, scoop egg mixture evenly into 6 greased muffin tins.
  • Bake for 18 minutes in the oven. Let cool for 5 minutes and then remove each muffin with a spatula.


Other great mix-in options: mushrooms are one of my favourite things to add. Broccoli is also another yummy veggie that you can add. For a super simple option you can try a mixed frozen veggies. (You may need to increase the cooking time slightly though if you choose to use frozen veggies).
*These egg muffin cups freeze well. To reheat, simply place 1 egg muffin cup in microwave for 1 minute.

**Last reviewed February 2022 for Monash FODMAP portions

3 yellow coloured egg muffins with an array of colourful green and red veggies inside of them displayed on a wooden background. There is a text box that says "Low FODMAP Egg Muffins (Make Ahead & Freeze)"

Categorized: Breakfast, Gluten-Free, Healthy Eating, Low FODMAP, Nut-Free

7 responses to “Low FODMAP Egg Muffins (Make Ahead & Freeze)”

  1. 5 stars
    I adapted this recipe with some of the leftover veggies in my freezer – I added about half a bag of mixed frozen veggies and some chopped fresh mushrooms and it turned out delicious!!

    (I increased the cooking time by about 5-10 minutes until the eggs were set in the centre to account for the frozen veggies that I had used).

    My boyfriend loved how easy they were to get from the fridge and we both loved them!

    An idea for using the leftovers is to warm up the egg cup and then chopped them in half for a delicious sandwich filling 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating


There are no references available for this article.