Low FODMAP scrambled eggs with spinach are a classic, go-to breakfast made IBS-safe. Using lactose-free milk and soft-cooked spinach, this quick dish provides lean protein and gentle fiber in one pan. Whether you’re easing into your day or recovering from a flare-up, these eggs are comforting, satisfying, and incredibly easy to digest. A staple you’ll want to keep in your weekly routine!
Low FODMAP Scrambled Eggs with Spinach
Low FODMAP scrambled eggs made with lactose-free milk and wilted spinach — a quick, protein-rich breakfast that’s light, fluffy, and gut-friendly.
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.