Low FODMAP Toad in a Hole

With just three ingredients, this fun, family-friendly Low FODMAP Toad in a Hole is an easy weekday breakfast or a scrumptious brunch entree.

Depending on where you live, toad in a hole may look like a very different dish. 🙂 Here in the midwest (US), Toad in a Hole refers to an egg cooked into the center of a bread slice.

Toad in a hole is typically made with wheat bread, which is usually higher in FODMAPs. So, for this recipe, I chose to use a certified low FODMAP bread from Schar to help keep things FODMAP diet-friendly. For other possible bread options, check the Monash FODMAP app or my article on low FODMAP bread.

Not only is this recipe a fun twist on familiar foods, but it's also made with just 3 ingredients and can be ready in about 10 minutes.

Shopping list

This Low FODMAP Toad in Hole recipe calls for just 3 ingredients (plus salt and pepper):

• Low FODMAP Bread - 2 slices (I use Schär Deli Style Seeded Bread)
• Butter (or cooking oil) - 2 teaspoons
• Eggs - 2 large

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.

Low FODMAP bread options can vary greatly depending on where you live. My personal favorite is Schär Deli Style Seeded Bread (a Monash low-FODMAP certified option in the US). For more options, check out my low FODMAP bread post.

Butter contains negligible carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.

Instructions

To make this easy breakfast, simply:

Step 1: Cut a 2 to 3-inch hole in the middle of each slice of bread.

Step 2: In a large skillet, melt butter over medium heat. Place bread slices into the skillet. Add an egg into the center of each bread slice. Cook 2 minutes, or until the bottom of the bread is lightly browned, and the eggs start to set. Flip and cook until eggs are cooked to your desired doneness. Season with salt and pepper.

Serve warm with your favorite low FODMAP sides.

Sides

Serve low FODMAP toad in a hole with these optional sides:

Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.

Kiwi (or kiwifruit) is low FODMAP in servings of 2 small fruit, or 150 grams. Larger servings contain higher amounts of the FODMAP, fructan.

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.

Bacon or low FODMAP breakfast sausage

Coffee or Espresso: Plain or made with low-FODMAP milk are low-FODMAP options, if caffeine doesn't bother you. (Caffeine can be a non-FODMAP trigger for some people with IBS).

Similar recipes

• Low FODMAP Mediterranean Omelet
• Low FODMAP Bacon, Chard, & Potato Hash
• Low FODMAP Bacon, Bell Pepper & Spinach Frittata

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