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Low FODMAP Egg Muffins Featured Image

These low-FODMAP egg muffins 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 of hours before lunch and can reduce the need to buy something quick, and often less healthy at the ample fast-food restaurants near-by. In addition, these muffins are filled with low-FODMAP veggies and cheese to support a balanced breakfast to start off the day!

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

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).

Simply remove an egg muffin 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 Egg Muffins

three yellow egg muffins on a wooden background.

three yellow egg muffins on a wooden background.
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Low FODMAP Egg Muffins

Servings: 6


  • Butter, oil, or silicon muffin cups
  • 6 eggs
  • 1 cup finely chopped fresh spinach
  • ½ cup finely chopped bell pepper, color of your choice
  • 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.

*These egg muffins freeze well. To reheat, simply place 1 egg muffin in microwave for 1 minute.

6 yellow egg muffins in a muffin tray on a wooden background.


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