Low FODMAP Smoked Salmon and Spinach Frittata Cups

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 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.

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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