15-minute Low FODMAP Mediterranean Omelet is a yummy, savory breakfast made with just 7 ingredients and packed full of low FODMAP veggies. Enjoy it with or without the low-lactose feta cheese.
Give me almost anything savory (and with olives) for breakfast and I am one happy camper! Speaking of savory breakfast and olives (!) this Low FODMAP Mediterranean Omelet is filled with fresh veggies, kalamata olives and (optional) crumbled feta. Yum! Yum!
Ingredients
To make two low FODMAP Mediterranean omelets, add these ingredients to your shopping list:
- Garlic-infused oil - 2 teaspoons
- Red bell pepper - ¼ cup diced
- Baby spinach - 2 cups chopped
- Common tomato - ¼ cup diced
- Kalamata or black olives - ¼ cup sliced
- Cooking oil - 2 teaspoons (I use avocado oil)
- Eggs - 5 large
- Optional: Feta cheese - ¼ cup crumbled
Low FODMAP Notes
In this section, I share FODMAP info for some key ingredients. With new research, low FODMAP data may change over time. Please refer to the Monash FODMAP app and FODMAP Friendly for the most up-to-date food and serving size info.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
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 â…“ 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.
Spinach is low FODMAP in servings of 1 ½ cups or 75 grams. Larger servings contain higher amounts of fructans.
Common tomatoes (fresh) are a FODMAP-free food. 3/2022 Update: Monash University retested common tomatoes and found them to contain FODMAPs. A low FODMAP serving of common tomatoes is now considered to be ½ a tomato or 65 grams. Larger servings contain higher levels of excess fructose.
Feta cheese: A low-FODMAP serving is 3 tablespoons (40 grams).
Instructions
Step 1: Heat olive oil in a medium skillet over medium to medium-high heat. Add bell pepper; saute 3 minutes. Stir in spinach, tomatoes and kalamata olives; cook until spinach is just wilted. Remove mixture from pan and set aside.
Step 2: In the now-empty pan, add 1 teaspoon cooking oil and rotate to coat. Add half of the whisked egg mixture. Using a heat-safe spatula, gently push eggs from edges toward the center, allowing for the uncooked egg to cook. Continue cooking, pushing and tilting the pan until egg is fully set.
Step 3: Scoop half of the vegetable filling onto one half of the omelet. Add 2 tablespoons optional feta. Fold omelet in half with spatula or turner and slide out of the pan.
Step 4: Repeat process with remaining egg and vegetable mixture.
Serve omelets warm topped with optional fresh parsley.
Sides
We each have nutritional needs. Consider serving this low FODMAP Mediterranean omelet with these optional sides:
Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.
Kiwi (or kiwifruit) is low FODMAP in servings of 2 small fruit, or 150 grams. Larger servings contain higher amounts of the FODMAP, fructan.
Low FODMAP Milk: Some examples include lactose-free cow's milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.
Coffee or Espresso: Plain or made with low-FODMAP milk are low-FODMAP options if caffeine doesn't bother you. (Caffeine can be a non-FODMAP trigger for some people with IBS.)
Similar recipes
- Low FODMAP Frittata with Bacon, Bell Pepper & Spinach
- Low FODMAP Bacon, Chard & Potato Hash
- Low FODMAP Chocolate Strawberry Overnight Oats
Recipe
Low FODMAP Mediterranean Omelet
- Total Time: 15 minutes
- Yield: 2 1x
- Diet: Low Lactose
Description
15-minute Low FODMAP Mediterranean Omelet is a yummy, savory breakfast made with just 7 ingredients and packed full of low FODMAP veggies. Enjoy it with or without the low-lactose feta cheese
Ingredients
- 2 teaspoons garlic-infused olive oil
- ¼ cup diced red bell pepper
- 2 cups chopped baby spinach
- ¼ cup diced common tomato
- ¼ cup sliced kalamata or black olives
- 2 teaspoons cooking oil, divided (I use avocado oil)
- 5 large eggs, whisked and divided
- ¼ cup crumbled feta cheese, divided (optional)
Optional garnishes: Chopped fresh parsley
Instructions
- Heat olive oil in a medium skillet over medium to medium-high heat. Add bell pepper; saute 3 minutes. Stir in spinach, tomatoes and kalamata olives; cook until spinach is just wilted. Remove mixture from pan and set aside.
- In the now-empty pan, add 1 teaspoon cooking oil and rotate to coat. Add half of the whisked egg mixture. Using a heat-safe spatula, gently push eggs from edges toward the center, allowing for the uncooked egg to cook. Continue cooking, pushing and tilting the pan until egg is fully set.
- Scoop half of the vegetable filling onto one half of the omelet. Add 2 tablespoons optional feta. Fold omelet in half with spatula or turner and slide out of the pan.
- Repeat process with remaining egg and vegetable mixture.
- Serve omelets warm topped with optional parsley.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. 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: 10 minutes
- Category: Breakfast
- Method: Stove
- Cuisine: Mediterranean-Inspired
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