These 5-ingredient Low FODMAP Smoked Salmon and Spinach Frittata Cups are full of low FODMAP flavor and ready in about 30 minutes.
Sunday brunch is kind of a big deal in our house. If we don’t go out, I am always on the lookout for something new to try and recreate in the kitchen. Enter these delish(!) Low FODMAP Smoked Salmon and Spinach Frittata Cups. They are filled with spring-inspired flavor with fresh dill and lemon, which both pair perfectly with the smoked and salty flavor of the salmon!
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
- Spinach – 1 cup
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.
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.
Similar recipes
- Low FODMAP Frittata with Bacon, Bell Pepper and Spinach
- Low FODMAP Bacon, Chard and Potato Hash
- Low FODMAP Breakfast Pizza
Low FODMAP Smoked Salmon and Spinach Frittata Cups
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- 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.
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.
- Serve warm.
Storage: Refrigerate in an airtight container for use within four days.
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).
- Category: Breakfast
- Method: Bake
- Cuisine: American
Keywords: eggs, brunch, salmon,
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! 🙂