An easy way to use up hard-boiled eggs, this low FODMAP Egg Salad uses colorful and crunchy red bell pepper instead of the more traditional (but not FODMAP-friendly) onion.
Do you dye hard-boiled eggs this time of year? It was an activity my family did every year growing up. We would dye dozens of eggs and had a blast doing it! The one downside was we’d be stuck eating hard-boiled eggs for days on end.
I don’t mind eating a hard-boiled egg, plain with a little salt, but after eating them every day for an extended period of time, I’m thankful for deviled eggs and egg salad to help switch things up.
Typically, I’d make egg salad with minced onion, but being that onion is a no-no during the low FODMAP elimination phase, I like to substitute minced red bell pepper for a colorful, yet satisfying crunch.
Ingredients
To make this low FODMAP egg salad recipe, add these ingredients to your shopping list:
- Hard-boiled eggs – 4
- Mayonnaise – ¼ cup
- Dijon mustard – 1 teaspoon
- Red bell pepper – 2 tablespoons minced (about ⅛ medium)
- Chives – 1 tablespoon snipped
- Paprika – ⅛ teaspoon
- Salt and pepper
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.
Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.
Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams.
Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic.
Paprika and smoked paprika have been tested and are low FODMAP in servings up to 1 teaspoon.
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.
Serving Suggestions
Serve this low FODMAP egg salad with:
- Low FODMAP bread or toast
- Salted rice cakes
- Low FODMAP crackers
- Low FODMAP veggies such as carrots and cucumber slices
Recipe
Low FODMAP Egg Salad
- Total Time: 5 minutes
- Yield: 2 1x
- Diet: Low Lactose
Description
An easy way to use up hard-boiled eggs, this low FODMAP Egg Salad uses colorful and crunchy red bell pepper instead of the more traditional (but not FODMAP-friendly) onion.
Ingredients
- 4 hard-boiled eggs, chopped
- ¼ cup mayonnaise
- 1 teaspoon Dijon mustard
- 2 tablespoons minced red bell pepper
- 1 tablespoon snipped chives
- ⅛ teaspoon paprika
- Salt and pepper
Instructions
- Place chopped eggs, mayonnaise, mustard, bell pepper, chives, and paprika into a medium bowl and stir well to mix. Season with salt and pepper.
- Serve cold.
Notes
Low FODMAP Serving: One serving 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).
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Spread
- Method: No Cook
- Cuisine: American
Keywords: Low FODMAP sandwich
cloud says
Made this just yesterday for today’s breakfast. Wasn’t so sure if it’d taste good. I didn’t have red bell peppers, but did have yellow–I think red would have tasted better.
I like this recipe well enough that I’ll make it again, so thank you! I ate this with white bread and it’s sweetness balanced out the flavor of the yellow peppers so well.
Something unrelated to the recipe but a sad fact I had to learn this morning: according to a very quick (and very not thorough) google search there are some spices you should not have on an empty stomach, and paprika is one of them.