Finding a safe breakfast with IBS can feel frustrating.
You don’t want to guess what might trigger symptoms first thing in the morning.
This low FODMAP scrambled eggs recipe keeps it simple and safe.
No confusion.
No complicated swaps.
Just gentle food that helps you start your day right.
You use fresh eggs.
You add lactose-free milk to keep your gut calm.
You cook gently, keeping the eggs soft and creamy.
You serve it with sourdough toast — one of the few breads safe for many following the low FODMAP diet.
The whole thing takes under 10 minutes from start to plate.
No bloating.
No pain.
Just real food your stomach can handle.
If you need more gut-friendly breakfast options, check out my full Low FODMAP Breakfast Recipes collection.
Why You’ll Love It
- Quick and easy
- IBS-safe and gut-friendly
- High in protein
- Low sugar
- Ready in under 10 minutes
- No complicated ingredients
- Safe even during sensitive mornings
Backed by Science
Portion size matters.
The Monash University FODMAP team confirms that sourdough bread made traditionally and consumed in moderation is tolerated well by many people with IBS (source).
Eggs are naturally low FODMAP and generally safe for most.
Build Your Low FODMAP Pantry
Stocking the right ingredients makes gut-friendly breakfasts simple.
See my guide for more:
Top 10 Low FODMAP Pantry Staples
You don’t need complicated recipes to stay comfortable.
You need simple meals that work.
This breakfast does.
Low FODMAP Scrambled Eggs with Sourdough Toast
Equipment
- Non-stick skillet
- Whisk or fork
- Spatula
- Toaster
Ingredients
- 2 large eggs
- 1 tablespoon lactose-free milk or water
- 1 teaspoon garlic-infused olive oil optional for flavor
- 1 slice sourdough bread low FODMAP safe portion
- 1 teaspoon butter lactose-free
- Salt and pepper to taste
- Chives optional for garnish
Instructions
- In a bowl, whisk eggs with lactose-free milk, salt, and pepper.
- Add garlic-infused olive oil (or butter) to non-stick skillet over medium heat.
- Pour egg mixture into pan. Stir gently with spatula until softly set.
- While eggs cook, toast sourdough slice.
- Plate scrambled eggs with sourdough toast. Garnish with chopped chives if desired.
Notes
Nutrition (Per Serving):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 320 kcal | 16% |
| Protein | 17 g | 34% |
| Carbs | 18 g | 6% |
| Fiber | 1 g | 4% |
| Sugar | 2 g | 4% |
| Fat | 20 g | 31% |
| Saturated Fat | 6 g | 30% |
| Sodium | 450 mg | 19% |
| Calcium | — | 8% |
| Potassium | — | 7% |
| Iron | — | 10% |
Key Nutrition Benefits:
- ✅ Good Protein (34%): Keeps you full and supports muscle repair.
- ✅ Low Sugar: Stable energy, gentle for digestion.
- ✅ Balanced Fat: Helps absorb fat-soluble vitamins.
- ✅ Low Fiber: Safe for IBS during sensitive mornings.
- ✅ Controlled Carbs: Simple, safe energy without triggering flares.
- ✅ Sodium Managed: Seasoned but not excessive.
Important Notes
- Always use lactose-free milk or water for the scrambled eggs to stay fully low FODMAP.
- Use traditional sourdough bread, not regular bread — because natural fermentation reduces FODMAP levels.
- Portion control is important: stick to 1 slice of sourdough to stay within low FODMAP serving size.
- Garlic-infused oil is optional for flavor but must contain no garlic solids to remain low FODMAP.
- Chives add flavor and are safe in small amounts.