Low FODMAP Scrambled Eggs with Sourdough Toast
Quick and gut-friendly low FODMAP scrambled eggs with sourdough toast. IBS-safe, simple, and ready in minutes for calm mornings.
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.