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    Home » Breakfast » Low FODMAP Smoked Salmon and Spinach Frittata Cups

    Low FODMAP Smoked Salmon and Spinach Frittata Cups

    Published: Mar 29, 2017 | Updated: Apr 23, 2021 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Two egg muffins on a plate with mandarin orange segments. A black text overlay reads “Low FODMAP Frittata Cups with Smoked Salmon and Spinach"
    A muffin tin filled with baked egg muffins. In the white space above, black text reads "Low FODMAP Frittata Cups with Smoked Salmon and Spinach"
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    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.

    Two egg muffins on a plate with mandarin orange segments

    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.

    Ingredients for low FODMAP smoked salmon and spinach frittata cups are measured out into individual bowls

    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 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.

    Lemon juice is low FODMAP in servings up to a ½ cup or 125 grams.

    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.

    Two smoked salmon and dill egg cups  on a small plate with orange segments. A glass of lactose-free milk and a muffin tin with more egg cups sit nearby.

    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.

    Whisking eggs in a glass measuring cup. Small bowls of lemon juice, lemon zest, and fresh dill weed surround it.

    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.

    Four images depicting the assembly of these egg muffins. The first shows chopped spinach evenly divided into a muffin tin. The second image shows smoked salmon pieces added on top of the spinach. The third image shows a whisked egg mixture being poured into the muffin tin cups. The fourth images shows the egg mixture is evenly divided into all of the muffin tin cups.

    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.

    Holding a muffin tin filled with baked smoked salmon and spinach egg muffins.

    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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    Print
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    Two egg muffins made with smoked salmon, dill and spinach sit on a small white plate with orange segments.

    Low FODMAP Smoked Salmon and Spinach Frittata Cups


    ★★★★★

    5 from 1 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 30 minutes
    • Yield: 4 1x
    • Diet: Low Lactose
    Print Recipe
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    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

    Scale
    • 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

    1. Preheat the oven to 350°F. Coat a muffin tin with nonstick cooking spray.
    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.
    3. 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).
    4. Bake for 18-22 minutes or until the eggs are set. Remove from the oven and cool slightly before serving.
    5. 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

    Keywords: eggs, brunch, salmon

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    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

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    A muffin tin filled with baked egg muffins. In the white space above, black text reads "Low FODMAP Frittata Cups with Smoked Salmon and Spinach"
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    Reader Interactions

    Comments

    1. Chelsea says

      May 27, 2021 at 10:24 am

      I just discovered your blog and tried these last night. Fantastic! Love the lemon flavor, never thought to add that to egg cups before.

      ★★★★★

      Reply
    2. miisy says

      November 14, 2020 at 10:24 am

      The recipe says serves 4- does that mean it makes 4 muffins?

      Reply
      • Dawn Kaiser says

        January 02, 2021 at 4:21 pm

        Hi. Does this recipe serve 4 or does it make 4 muffins?

        Reply
        • Em Schwartz, MS, RDN says

          January 08, 2021 at 1:01 pm

          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

    3. Cassie says

      December 06, 2018 at 6:56 am

      Hi Emily, was wondering your thoughts on freezing these for quick meals? Could they be frozen? They look absolutely awesome! Thanks

      Reply
      • Emily says

        December 08, 2018 at 7:58 am

        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! 🙂

        Reply
    4. Alia | Everyday Easy Eats says

      August 07, 2017 at 8:10 pm

      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! ????

      Reply
      • Emily says

        August 09, 2017 at 8:08 pm

        Thank you, Alia! Hope you enjoy them! 🙂

        Reply

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