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Low FODMAP Mediterranean Omelet

  • Author: Em Schwartz, MS, RDN
  • Total Time: 15 minutes
  • Yield: 2 1x
  • Diet: Low Lactose


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


  • 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: Fresh parsley + a sprinkle of extra diced tomato, olives, or feta cheese


  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.
  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.
  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.
  4. Repeat process with remaining egg and vegetable mixture.
  5. Serve omelets warm topped with optional garnishes.


Low FODMAP Serving: 1 serving of this recipe (1 omelet) uses low FODMAP amounts of ingredients.

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.

  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Stove
  • Cuisine: Mediterranean-inspired

Keywords: low FODMAP breakfast, eggs,