Low FODMAP Salsa Verde Skillet Eggs

Zesty Low FODMAP Salsa Verde Skillet Eggs are made with Fody’s flavorful (and certified Low FODMAP) fire-roasted salsa verde, eggs cooked to (your) perfection, and warm corn tortillas. All you need for this easy breakfast (OR breakfast-for-dinner) is just 5 main ingredients and 20 minutes.

This recipe was inspired by my opening the fridge, moving the carton of (almond) milk, and discovering a partially-eaten jar of Fody’s Salsa Verde that I had completely forgotten about. 🤦‍♀️

(Ugh, don’t you hate when that happens!)

Thankfully, the salsa was still good.

While I could have easily pulled out the tortilla chips and had a very satisfying “chips and salsa” snack session. I decided to check out what else we had in the fridge (eggs, jalapeño, corn tortillas) and came up with a simple dish to use up the remaining sauce.

Hello, Low FODMAP Salsa Verde Skillet Eggs!

This easy skillet meal involves sautéing a little, (a lot, or no) minced jalapeño in a skillet, adding (leftover) salsa verde, cracking some eggs on top, covering, and steam-cooking until the eggs are done to (your) perfection.

Serve the cooked eggs and sauce over warmed tortillas and sprinkle with melty Oaxaca cheese, fresh cilantro, and sliced green onion tops. And, there you have it – an easy, 20-minute, semi-homemade, low FODMAP breakfast, or in our case, breakfast-for-supper, dish.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Recipe

Ingredients

To make this low FODMAP breakfast dish, you’ll want to add these ingredients to your shopping list:

• Garlic-infused olive oil – 2 teaspoons
• Optional: Jalapeño – 1 small jalapeño (to yield 1 to 2 tablespoons minced pepper)
• Fody Foods Low FODMAP Salsa Verde – ½ cup
• Eggs – 4 large
• Corn tortillas – 4 to 8
• Black pepper

Optional ingredients for serving

• Oaxaca cheese (or other low FODMAP cheese) – ¼ cup
• Cilantro – 2 tablespoons chopped – and / or –
• Green onion tops (green parts only) – 2 tablespoons sliced

Low FODMAP Notes

In this section, I share information for certain ingredients that are either frequently asked about or that 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.

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.

Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Fody Foods Fire Roasted (Low FODMAP) Salsa Verde is low FODMAP in servings of 2 tablespoons or 30 grams.

Fody Foods products are certified low FODMAP by Monash University. This means that they have been tested for FODMAPs in a laboratory and a single serving of each product has been confirmed to be low FODMAP.

Fody Foods products can be purchased on FodyFoods.com (use funwithoutfodmaps15 for 15% off your first order), Amazon, Thrive Market, and a growing number of grocery stores (usually in the “natural” or “health” foods section).

Corn tortillas: In general, the low FODMAP serving for corn tortillas is 2 tortillas or 47 grams. If you’re lucky enough to find corn tortillas made without added gums or fiber, the low FODMAP serving bumps up to 3 tortillas or 57 grams.

Oaxaca cheese is a low FODMAP cheese. It contains trace (aka next to zero) amounts of FODMAPs, according to Monash University. Their suggested serving size is 2 slices or 40 grams. If you’re not familiar, Oaxaca (pronounced “wah-HAH-kah”) cheese or queso Oaxaca is a white, semihard cheese that is creamy, kind of stringy, and great for melting. I get it from Walmart or Woodman’s (a Wisconsin-based supermarket chain).

Cilantro is low FODMAP in servings of 1 cup or 16 grams.

Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.

Instructions

To make this low FODMAP salsa verde skillet eggs recipe, simply:

Heat a medium nonstick skillet (with lid) over medium to medium-high heat. Add 2 teaspoons garlic-infused olive oil and (optional) 1-2 tablespoons minced jalapeños (Amount depends on your desired level and tolerance of spiciness) and cook for 2-3 minutes or until the pepper pieces start to soften. Stir in a ½ cup of Fody Foods Low FODMAP Salsa Verde.

Gently crack each of the 4 eggs on top of the salsa in the skillet.

Cover the skillet and cook for 4-8 minutes or until the egg whites are completely cooked (opaque and white) and the yolks are cooked to your preference.

While the eggs are cooking, warm the 4 to 8 corn tortillas.

Remove the skillet from the oven. Season with freshly cracked black pepper and top with an optional ¼ cup grated Oaxaca cheese (or your favorite low FODMAP cheese), 2 tablespoons chopped cilantro, and/or 2 tablespoons sliced green onion tops (green parts only). Serve over warmed corn tortillas.

Storage

This recipe is best when enjoyed right after preparing. Storage in the refrigerator or freezer is not recommended.

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• Low FODMAP Shakshuka
• Low FODMAP Egg Muffins with Spinach, Peppers, and Bacon
• Low FODMAP Bacon, Chard and Potato Hash

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