Low FODMAP Mediterranean Omelet

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 has been confirmed to be low FODMAP by Monash University. 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 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.

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 or 40 grams. Lactose content may vary between brands. Look for products that have less than 1 gram of sugar per serving, like Athenos Traditional Feta. Find grams of sugar on the nutrition facts panel in the US.

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:

• Low FODMAP fruit: Strawberries, oranges, and grapes are all FODMAP free options
• Low FODMAP milk like a glass of lactose-free cow’s milk or almond milk
• 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.)

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• Low FODMAP Frittata with Bacon, Bell Pepper & Spinach
• Low FODMAP Bacon, Chard & Potato Hash
• Low FODMAP Chocolate Strawberry Overnight Oats

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