Egg Cups - Low FODMAP

INGREDIENTS (10 servings)

Red bell pepper – ½ cup diced (low FODMAP ≤1/3 cup/serving)

Cooked bacon crumbles - ¼ cup (about 4 slices of bacon, cooked and crumbled or diced) **for meatless – swap bacon for ¼ cup chopped black or green olives, or ¼ cup oyster mushrooms (low FODMAP ≤1 cup)

Baby spinach - 1 packed cup, chopped (low FODMAP ≤1 ½ cups)

Eggs - 10 large

Dried chives - 2 teaspoons (FODMAP free)

Cheese – ½ cup shredded cheddar (or other low lactose/low FODMAP favorite cheese)

Nutritional yeast – ¼ cup (low FODMAP ≤2 tablespoons)

Non-stick cooking spray

Salt and pepper to taste – approximately ½ teaspoon salt and ¼ teaspoon pepper

INSTRUCTIONS

  1. Preheat the oven to 350 degrees F. Coat the cups of a muffin tin with nonstick cooking spray.

  2. Divide diced bell pepper, bacon (or meat substitute), chopped spinach, and shredded cheese into the prepared muffin tin cups.

  3. Whisk eggs and add chives, salt, black pepper, and stir to mix.

  4. Pour the egg mixture into each muffin tin cup, dividing evenly.

  5. Bake for 18-22 minutes or until the eggs are completely cooked.

  6. Serve.

inc mo