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Low FODMAP Egg Muffins with Spinach, Peppers, and Cheese

Prepared in: 10min

Cooked in: 20min

Total Time: 30min

Servings: 2 muffins

Calories: 163 kcal

Fat: 11g

Carbs: 3g

Proteins: 13g

Start your morning with these protein-packed, veggie-filled low FODMAP egg muffins! With less than 10 ingredients, this easy recipe is perfect for meal prep and ready in about 30 minutes.
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Ingredients

  • Nonstick cooking spray
  • ½ cup diced red bell pepper (about ½ medium red bell pepper)
  • ½ cup diced yellow bell pepper (about ½ medium yellow bell pepper)
  • 1 cup packed baby spinach, finely chopped
  • ½ cup shredded low FODMAP cheese (e.g., cheddar, mozzarella, or Monterey Jack – check labels for lactose-free options)
  • 10 large eggs
  • 2 teaspoons dried chives (or 2 tablespoons snipped fresh chives)
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper

Instructions

  1. Preheat Oven:
    Preheat your oven to 350°F (175°C). Spray the cups of a 12-cup muffin tin with nonstick cooking spray.
  2. Prep Vegetables and Cheese:
    Divide the diced red and yellow bell peppers, chopped spinach, and shredded cheese evenly into the prepared muffin tin cups.
  3. Whisk the Eggs:
    In a medium bowl or a quart-size measuring cup, whisk together the eggs, chives, salt, and black pepper until well combined.
  4. Assemble Egg Muffins:
    Pour the egg mixture into each muffin cup, dividing evenly among the 12 cups. The egg mixture should fill the cups about three-quarters full.
  5. Bake:
    Bake for 18-22 minutes, or until the eggs are set and fully cooked through. A toothpick inserted into the center of a muffin should come out clean.
  6. Serve:
    Allow the egg muffins to cool for a few minutes before carefully removing them from the tin. Serve warm, or let them cool completely for storage.

Tips & Low FODMAP-Friendly Notes

  • Low FODMAP Serving: One serving (2 egg muffins) is made with low FODMAP amounts of ingredients. Check your personal tolerance, and refer to the Monash FODMAP App for specific ingredient guidelines.
  • Cheese: Use a lactose-free cheese option to ensure the recipe remains low FODMAP.
  • Vegetables: You can substitute green bell pepper for one or both of the other peppers if desired, as it is low FODMAP.

Bon appétit

These Low FODMAP Egg Muffins are more than just a meal—they’re a versatile and nourishing addition to your daily routine. Perfect for busy mornings, quick snacks, or even a satisfying brunch, these muffins offer a delightful blend of flavors and textures that cater to both taste and dietary needs. Their portability makes them an excellent choice for meal prepping, ensuring you have a wholesome option ready whenever hunger strikes.

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