Ask Dr. Ted

Low FODMAP Eggs, Spinach and Potato Hash

Prepared in: 10min

Cooked in: 15min

Total Time: 25min

Servings: 4

Calories: 184 kcal

Fat: 8g

Carbs: 19g

Proteins: 9g

This Low FODMAP Spinach and Potato Hash is a quick, veggie-packed breakfast or supper that's ready in less than 30 minutes. It's perfect for those who want a delicious, filling meal without bacon, featuring nutritious spinach and tender potatoes.
Go To Recipe

Ingredients

  • 3-4 medium Yukon Gold potatoes (about 400 grams), scrubbed well and diced into ½-inch cubes
  • 2 teaspoons garlic-infused olive oil, divided
  • 4 cups loosely-packed fresh spinach leaves (about 120 grams)
  • ¼ teaspoon red pepper flakes (optional)
  • 4 large eggs (or more, depending on preference)
  • Salt and pepper, to taste
  • Optional garnish: Sliced green onion tops (green parts only)

Instructions

  1. Prepare Potatoes:
    Place the diced potatoes on a microwave-safe plate and cover with a damp paper towel. Microwave for 2 minutes. Stir the potatoes, then re-cover and microwave for another 2 minutes or until the largest pieces are starting to soften.
  2. Cook Potatoes:
    Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon of garlic-infused olive oil to the skillet. Once hot, add the microwaved potatoes. Stir occasionally, cooking for about 4 minutes, until the potatoes start to turn golden brown and are fully cooked through.
  3. Add Spinach:
    Add the remaining 1 teaspoon of garlic-infused olive oil and the fresh spinach leaves to the skillet. Stir well and cook until the spinach has wilted down to about half its original size (this should take 2-3 minutes). Season with salt and pepper to taste. If desired, stir in the optional red pepper flakes for a bit of spice.
  4. Cook Eggs:
    In a separate skillet, cook the eggs to your preference. For fried eggs, heat a small frying pan over medium heat, coat with nonstick cooking spray, and crack an egg into the pan. Cover the pan and cook for 1-2 minutes until the white is set. Flip the egg and cook for another 1-2 minutes, or until the yolk is cooked to your liking. Season with salt and pepper.
  5. Assemble:
    Divide the spinach and potato hash into 4 servings. Top each serving with a cooked egg. Garnish with optional green onion tops (green parts only) and serve warm.

Tips & Low FODMAP-Friendly Notes

  • Garlic-infused Olive Oil: This oil provides flavor without using actual garlic, making it safe for those following a Low FODMAP diet. Make sure to use only the oil, not the solids, to keep it Low FODMAP-friendly.
  • Potatoes: Yukon Gold potatoes are a great choice here due to their creamy texture, but you can substitute with other low FODMAP varieties like red potatoes or white potatoes.
  • Eggs: Adjust the number of eggs based on your preference. You can also try scrambled eggs instead of fried eggs if you prefer.
  • Red Pepper Flakes: These are optional but add a nice bit of heat to the dish. If you’re sensitive to spice, you can omit them or use a milder pepper, like paprika.

Bon appétit

This Low FODMAP Spinach and Potato Hash is a great way to start your day or enjoy a light, savory dinner. Full of flavor, packed with nutrients, and quick to make, it’s an easy go-to meal for anyone following a Low FODMAP diet. Whether you’re looking for a satisfying breakfast or a cozy supper, this dish is sure to please. Enjoy!

Popular Recipes
Low FODMAP One Pan Salmon and Orzo Bake
Low FODMAP Greek Lemon Chicken, Potatoes, and Carrots (Gluten-Free)
Low FODMAP Frittata with Bell Pepper, Spinach, and Cheese