Start your day with protein-packed and veggie-filled low FODMAP egg muffins. This low FODMAP breakfast is made with less than 10 ingredients, including spinach, bell peppers, and bacon, and can be ready in about 30 minutes.
I received a request for an egg muffin version of this skillet frittata recipe. So that's what we're up to today.
Why you might like these low FODMAP egg muffins, they're:
- Meal prep-friendly - make a batch or two of these on the weekend and enjoy a grab-and-go breakfast throughout the week.
- Pre-portioned - quickly grab (or pack) one or two or three for a meal or snack (or at least part of one) when hunger hits.
- Veggie-full - filled with spinach and bell peppers.
- Protein-packed - two of these egg muffins have about 14 g of satiating protein.
- Customizable - prefer other low FODMAP veggies, herbs, spices, or protein foods? Use this recipe as a general guide to create your perfect egg muffin.
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Shopping list
For this easy low FODMAP breakfast recipe, add these ingredients to your shopping list:
- Red bell pepper - ½ medium to yield ½ cup diced
- Green bell pepper - ½ medium to yield ½ cup diced
- Cooked bacon crumbles - ¼ cup (or about 4 slices of bacon, cooked and crumbled)
- Baby spinach - 1 packed cup
- Eggs - 10 large
- Dried chives - 2 teaspoons
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Green bell pepper is low FODMAP in servings of 1 cup, ¼ medium, or 75 grams. Larger servings (more than 3.5 cups) contain higher amounts of fructan.
Spinach is low FODMAP in servings of 1 ½ cups or 75 grams. Larger servings contain higher amounts of fructans.
Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.
Instructions
To make these low FODMAP egg muffins, simply:
Preheat the oven to 350°F. Coat the cups of a muffin tin with nonstick cooking spray. Divide diced bell pepper, bacon crumbles and chopped spinach evenly into greased muffin tin cups.
Whisk eggs. I like to do this in a quart-size glass measuring cup for easy pouring. Add the chives, salt, and pepper, and stir to mix.
Pour the egg mixture into each muffin tin cup dividing evenly.
Bake at 350°F for 18-22 minutes or until the eggs are completely cooked. Serve warm.
Variations
Here are some ideas to make these egg muffins your very own:
- Cheesy - divide ½ cup of your favorite low-lactose shredded cheese (cheddar, swiss, etc.) evenly onto the veggies in the muffin tin cups before adding the cheese.
- Spicy - add a sprinkle of cayenne pepper or crushed red pepper flakes into the eggs
- Meatless - swap out the bacon crumbles for chopped black or green olives or shredded cheddar (or other low FODMAP cheese)
Equipment
Here are some kitchen tools or equipment that you will need or that might be helpful in preparing this recipe:
- Muffin Pan - This OXO muffin pan has wider edges making it easier to hold with oven mitts.
- Quart Glass Measuring Cup
- Whisk
Storage
Refrigerate egg muffins in an airtight container for up to 3-4 days.
To freeze, cool egg muffins completely before transferring to a baking sheet. Freeze for 1-2 hours or until the egg muffins are completely frozen. Transfer to a sealable freezer-safe container, and freeze for up to three months.
Serve this with
We each have unique nutritional needs. If you'd like to serve these egg muffins with more food, here are some suggestions to consider:
Low FODMAP Dairy: Washing these down with a glass of lactose-free milk.
Low FODMAP Fruit: Pairing with a kiwi, an orange, or a half cup of pineapple. See the Monash App for more low FODMAP fruit options.
Low FODMAP Grains: Serving with a slice of toasted sourdough or gluten-free bread with peanut butter or butter.
You might also like:
- Low FODMAP Smoked Salmon and Spinach Frittata Cups
- Low FODMAP Mediterranean Omelet
- Low FODMAP Bacon, Chard and Potato Hash
Recipe
Low FODMAP Egg Muffins with Spinach, Peppers, and Bacon
- Total Time: 35 minutes
- Yield: 12 muffins // 6 (2 egg muffin) servings 1x
- Diet: Low Lactose
Description
Start your day with protein-packed and veggie-filled low FODMAP egg muffins. This low FODMAP breakfast is made with less than 10 ingredients and can be ready in about 30 minutes.
Ingredients
- Nonstick cooking spray
- ½ cup diced red bell pepper (about ½ medium red bell pepper)
- ½ cup diced green bell pepper (about ½ medium green bell pepper) // note 1
- ¼ cup crumbled bacon (about 4 slices bacon, cooked and crumbled)
- 1 cup packed baby spinach, finely chopped
- 10 large eggs
- 2 teaspoons dried chives (or 2 tablespoons snipped fresh chives)
- Kosher salt and black pepper (I use ½ teaspoon salt and ¼ teaspoon pepper)
Instructions
- Preheat the oven to 350°F. Coat the cups of a muffin tin with nonstick cooking spray.
- Divide diced bell pepper, bacon crumbles and chopped spinach evenly into the prepared muffin tin cups.
- Whisk eggs. I like to do this in a quart-size glass measuring cup for easy pouring. Add the chives, salt, and black pepper, and stir to mix.
- Pour the egg mixture into each muffin tin cup dividing evenly.
- Bake for 18-22 minutes or until the eggs are completely cooked.
- Serve warm.
Storage: Refrigerate in an airtight container for up to 3-4 days. To freeze: Cool egg muffins completely before transferring to a baking sheet. Freeze for 1-2 hours or until frozen and then transfer to a sealable freezer-safe container. Enjoy within 2-3 months.
Notes
Low FODMAP Serving: One serving (2 egg muffins) of this recipe is made with low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Note 1: One green bell pepper (1 cup diced) can be used instead of half a red bell pepper and half a green bell pepper.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Food safety
- Cook eggs to a minimum temperature of 160°F (71.1°C)
- Do not use the same utensils on cooked food, that previously touched raw meat or eggs
- Wash hands after touching raw eggs or meat
- Don't leave food sitting out at room temperature for extended periods
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Johnny says
Will four muffins become moderate/high FODMAP? What if I omit the bell peppers?
Thanks!
Em Schwartz, MS, RDN says
Hi Johnny,
Great question! Four muffins should still be within the low FODMAP range, but keep in mind that individual tolerance can vary. For these four muffins, you'll have about 2 tablespoons and 2 teaspoons of green bell pepper, along with an equal amount of red bell pepper. Since green and red peppers contain different FODMAPs—green has fructans and red has excess fructose—they shouldn't "stack" and trigger symptoms. While green bell peppers and spinach both contain fructans in larger amounts, the quantity used in these muffins should be small enough to stay below the low FODMAP threshold.
Hope this helps!
Emily
Kate says
I like the recipe but no hints for getting the eggs out of the muffin pan was given. Though I sprayed mine well my eggs were cold by the time they could be removed.
Em Schwartz, MS, RDN says
Hi Kate, Thanks for the feedback. I usually pull the eggs out of the oven, cool them for about 5 minutes, (carefully) run a butter knife around the edges and then take them out. If that doesn't work for you, here's an article I found with other options: https://www.bakingkneads.com/how-to-make-egg-muffins-not-stick/ -Em
Patty Garton says
How long and how would you reheat these both after refrigerating and freezing? Thanks!
Em Schwartz, MS, RDN says
Hi Patty, I would suggest starting with 20 seconds in the microwave for refrigerated egg muffins. If frozen, start with 60 seconds in the microwave. You may need to adjust those times depending on your microwave and how many you're reheating. Best, -Em