Low FODMAP Scrambled Eggs with Spinach Whether you’re low FODMAP or not, you can never go wrong with an easy, rapid digestion-friendly breakfast. Soft scrambled eggs with a splash of lactose-free milk and some gently wilted spinach provide a warm, nourishing start to your day — and, in times of gastrointestinal unrest, a soothing meal at night.
🥚 Why it works:
Eggs are low FODMAP naturally and high in protein (as well as oh so good), making them a great choice when your tummy is sensitive. As for spinach, when you cook it in small quantity, it can provide an iron, magnesium and gut-friendly fiber boost without straining your GI tract. This recipe foregoes the overload of fats and triggers and is still a great meal or fuel source for IBS warriors who need sustenance without the discomfort.
✅ Benefits:
- Easy to digest
- Requires only a few ingredients
- High in protein and micronutrients
- Takes under 10 minutes
- Flare-up friendly and versatile
You may even add a little more tolerated herbs or lactose-free cheese to mix it up. Just watch your portion size to make sure you’re not overdoing it.
Want the guarantee that your spinach and milk are safe? Look at the Monash University FODMAP App — it’s the bible for a low FODMAP food scores and portion sizes.
Low FODMAP Scrambled Eggs with Spinach
Equipment
- Non-stick skillet
- Whisk
- Spatula
- Small bowl
- Measuring spoons
Ingredients
- 2 large eggs
- 1 tbsp lactose-free milk or water
- ½ cup fresh spinach chopped
- ½ tbsp garlic-infused olive oil no garlic pieces
- Salt and pepper to taste
- Optional: pinch of chives green tops only
Instructions
Whisk Eggs:
- In a bowl, whisk eggs with lactose-free milk until smooth.
Sauté Spinach:
- In a non-stick skillet, heat garlic-infused oil and lightly wilt the spinach.
Pour & Scramble:
- Add eggs and cook gently, stirring continuously, until just set.
Season:
- Add salt, pepper, and optional chives. Remove from heat and serve warm.
Notes
📊 Nutrition Table
| Nutrient | Amount | Key Benefits |
|---|---|---|
| Protein | 14g | Muscle repair, satiety |
| Carbohydrates | 2g | Light digestion |
| Fiber | 1g | Gut support |
| Total Fat | 15g | Satiety, healthy fats |
| Saturated Fat | 4g | Balanced intake |
| Vitamin A | 60% DV | Eye and immune health |
| Iron | 2mg | Oxygen transport |
📝 Important Notes:
- Use only the green tops of chives to stay low FODMAP.
- For extra creaminess, use 1 tbsp of lactose-free cream instead of milk.
- Don’t overcook — soft-set eggs are gentler on the gut.
- Great with a slice of low FODMAP toast or plain rice cakes.