These 5-ingredient Low FODMAP Smoked Salmon and Spinach Frittata Cups are full of low FODMAP flavor (think: yummy lemon and fresh dill), and they can be ready in about 30 minutes.
Frittata cups, egg muffins, mini frittatas, or egg cups - whatever you call them, these little bites of goodness are packed with protein and are great for those on the go.
These low FODMAP smoked salmon and spinach frittata cups are inspired by spring with hints of lemon and fresh dill flavor. Smoked salmon provides anti-inflammatory omega-3 fats, and spinach adds a little iron, calcium, and vitamins A & C.
They can be made ahead of time and reheated - perfect for busy mornings. Serve these egg muffins with low FODMAP servings of fruit and milk for a balanced breakfast.
Shopping list
To make this easy low FODMAP breakfast, add these ingredients to your shopping list:
- Eggs - 10 large
- Lemon - about 1 medium to yield 1 tablespoon juice and ½ teaspoon zest
- Fresh dill - 1 tablespoon (or 1 ½ teaspoons dried dill)
- Smoked salmon (made with low FODMAP ingredients) - 4 ounces (about 1 cup of flaked salmon)
- Spinach - 1 cup chopped
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.
Lemon juice is low FODMAP in servings of 1 tablespoon or 21 grams. Larger servings, greater than ⅔ cup, contain moderate to high levels of the FODMAP, fructans.
Smoked salmon: Plain salmon does not contain carbohydrates and therefore, is naturally low FODMAP. Smoked salmon often contains added ingredients. It has not specifically been tested. Choose options that do not contain high FODMAP ingredients, like onion or garlic.
Spinach is low FODMAP in servings of 1 ½ cups or 75 grams. Larger servings contain higher amounts of fructans.
Instructions
To make these low FODMAP egg muffins, simply:
Step 1: Preheat the oven to 350°F. Coat a muffin tin with nonstick cooking spray.
Step 2: Whisk together eggs, lemon zest, lemon juice, and dill. I like to do this in a quart-size glass measuring cup for easy pouring.
Step 3: Distribute the spinach and then the salmon evenly into the prepared muffin tin cups. Placing the salmon on top of the spinach helps to prevent all of the spinach from floating to the top when the egg is added. Add the egg mixture, dividing evenly between the cups (about halfway full).
Step 4: Bake for 18-22 minutes or until the eggs are set. Remove from oven and cool slightly before serving.
Serve warm.
Storage: Refrigerate in an airtight container for use within four days. Reheat in a microwave for about 20 seconds, or until warm.
Serve this with
Consider serving these low FODMAP frittata cups with a serving of:
Low FODMAP Fruit: Oranges and clementines are a couple of FODMAP-free fruits. Check the Monash FODMAP app for more options.
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.
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- Low FODMAP Frittata with Bacon, Bell Pepper and Spinach
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Recipe
Low FODMAP Smoked Salmon and Spinach Frittata Cups
- Total Time: 30 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
These 5-ingredient Low FODMAP Smoked Salmon and Spinach Frittata Cups are full of low FODMAP flavor and ready in about 30 minutes. Serve for breakfast, brunch, or a protein-packed snack.
Ingredients
- 10 large eggs
- ½ teaspoon lemon zest
- 1 tablespoon lemon juice
- 1 tablespoon minced fresh dill (or 1½ teaspoons dried dill)
- 1 cup packed spinach, chopped
- 4 ounces smoked salmon (made with low FODMAP ingredients), flaked into bite-sized pieces (about 1 cup)
Instructions
- Preheat the oven to 350°F. Coat a muffin tin with nonstick cooking spray.
- Whisk together eggs, lemon zest, lemon juice, and dill. I like to do this in a quart-size glass measuring cup for easy pouring.
- Distribute the spinach and then the salmon evenly into the prepared muffin tin cups. Add the egg mixture, dividing evenly between the cups (about halfway full).
- Bake for 18-22 minutes or until the eggs are set. Remove from the oven and cool slightly before serving.
- Serve warm.
Storage: Refrigerate in an airtight container for use within four days. Reheat in a microwave for about 20 seconds, or until warm.
Notes
Low FODMAP Serving: One serving (up to 3 muffins) of this recipe contains 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: 25 minutes
- Category: Breakfast
- Method: Bake
- Cuisine: American
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Johnny says
Hello,
Thanks for the recipe!
Is there any way to lower FODMAP content if we want to have more than three egg cups in one sitting?
Em Schwartz, MS, RDN says
Hi Johnny, Assuming the smoked salmon is made with low FODMAP ingredients, the main limiting factor for this recipe would be the spinach. The entire recipe uses less than a single low FODMAP serving of spinach. So for this recipe, you should be able to increase the serving size without having to modify ingredients for FODMAPs. -Emily
Chelsea says
I just discovered your blog and tried these last night. Fantastic! Love the lemon flavor, never thought to add that to egg cups before.
miisy says
The recipe says serves 4- does that mean it makes 4 muffins?
Dawn Kaiser says
Hi. Does this recipe serve 4 or does it make 4 muffins?
Em Schwartz, MS, RDN says
Hi Dawn and Miisy, I apologize for the delay. This was an old recipe and it did seem like there was an error. So, I wanted to re-test the recipe to confidently answer your questions. After retesting several times, I recommend using 10 eggs for a regular-size 12-cup muffin tin. The recipe card is now updated to reflect this change. The suggested serving size is up to 3 egg muffins per serving and the full recipe yields 4 servings. Hope that helps clear things up. -Em
Cassie says
Hi Emily, was wondering your thoughts on freezing these for quick meals? Could they be frozen? They look absolutely awesome! Thanks
Emily says
Hi Cassie! I haven't tried freezing this specific recipe, however, most egg cups freeze well. Please let us know if you give it a try! 🙂
Alia | Everyday Easy Eats says
Hi Emily! Your frittata cups look so good! I have eggs almost every day for breakfast and I am always looking for new ways to prepare them. This would be a great change from my usual scrambled eggs! ????
Emily says
Thank you, Alia! Hope you enjoy them! 🙂
Justine Perez says
Can we substitute half the recipe with egg whites?
Em Schwartz, MS, RDN says
Hi Justine, Egg whites should substitute well. -Emily