When you’re in the thick of an IBS flareup, the fewer ingredients, the better. These Low FODMAP Hard-Boiled Eggs with Cucumber Slices are a soothing balance of protein and hydration — gentle on your stomach and satiating without disrupting anything down below.
Hard-boiled eggs are a mild and hearty source of protein and healthy fats, and crunchy, fresh cucumber slices are cooling, hydrating, and low FODMAP. It’s a combination that aids digestion, and gives your body a break from complicated meals.
✅ Flare-up relief made easy: No allergens, no sauces — just whole, real ingredients.
✅ Make ahead: Hard-boil eggs in batches for the week.
✅ Nutrient balance: Lean protein + high-water fiber = IBS-friendly fuel.
This recipe is great for those of you doing our Flare-Up Friendly Recipes or just wanting some backup ideas in our IBS Flare-Up Survival Guide. For even more help planning a low FODMAP flare-up meal plan without having to relearn everything, consult with The Monash University FODMAP App for portions that are safe.
Sometimes, the healing comes from a return to the basics — and that’s exactly what this snack offers.
Low FODMAP Hard-Boiled Eggs with Cucumber Slices
Equipment
- Medium saucepan
- Slotted spoon
- Knife
- Serving plate
Ingredients
- 4 large eggs
- 1 cup cucumber slices peeled if preferred, about 130g
- Pinch of salt optional
- Fresh parsley or chives for garnish optional
Instructions
- Boil water in a saucepan. Gently place eggs into the water.
- Cook for 9–10 minutes at a gentle boil.
- Cool eggs in ice water for 5 minutes, then peel.
- Slice eggs in half or quarters and arrange with cucumber slices.
- Season lightly with salt or herbs if desired and serve.
Notes
Nutrition Table:
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 160 kcal | — |
| Protein | 13 g | 26% |
| Carbohydrates | 2 g | 1% |
| Dietary Fiber | 1 g | 4% |
| Total Fat | 11 g | 17% |
| Saturated Fat | 3.5 g | 18% |
| Sodium | 140 mg | 6% |
| Potassium | 240 mg | 7% |
| Calcium | 40 mg | 4% |
| Iron | 1 mg | 6% |
| Omega-3 | 0.2 g | — |
| Sugar (Natural) | 1 g | — |
Important Notes:
- Avoid adding mayonnaise or dressings unless FODMAP-safe.
- Store peeled eggs in the fridge for up to 3 days.
- Add chopped herbs for extra flavor without IBS triggers.