Low FODMAP Tortilla Baked Eggs
Ingredients
MAKE GLUTEN FREEServings:
TORTILLA BAKED EGGS
1
olive oil (for brushing the pan)
1
corn tortilla*
0.5
baby kale or baby spinach (roughly chopped)
3
egg
1
green onions/scallions (green leaves only, finely chopped)*
3
cherry tomato (cut into quarters)
0.125
paprika (small pinch)*
1
salt & pepper
1
colby or cheddar cheese or vegan cheese (optional) (grated)*
Low FODMAP Tortilla Baked Eggs
This is the BEST go-to option when you can’t be bothered cooking but still want something tasty and nutritious. Say hello to our low FODMAP tortilla baked eggs. These only take a couple of minutes of prep and then you can let the oven do all the hard work.
If you haven’t had tortilla baked eggs before then think of this as like a hybrid between a pizza and a frittata. You end up with a super delicious slice of goodness that you can eat with your hands.
FODMAP note: Take care when choosing your tortilla wrap - you are looking for one made from corn/maize flour that doesn’t contain wheat flour or other high FODMAP ingredients.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
TORTILLA BAKED EGGS
1
olive oil (for brushing the pan)
1
corn tortilla*
0.5
baby kale or baby spinach (roughly chopped)
3
egg
1
green onions/scallions (green leaves only, finely chopped)*
3
cherry tomato (cut into quarters)
0.125
paprika (small pinch)*
1
salt & pepper
1
colby or cheddar cheese or vegan cheese (optional) (grated)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
402
Fat
24.5g
Saturates
8.6g
Protein
25.6g
Carbs
19.3g
Sugars
4.5g
Fibre
3.6g
Salt
0.5g
Iron
3.9mg
Calcium
211.8mg
Calories
382
Fat
22.9g
Saturates
7.5g
Protein
24.4g
Carbs
19.2g
Sugars
4.4g
Fibre
3.6g
Salt
0.5g
Iron
3.9mg
Calcium
177.7mg
Calories
402
Fat
24.5g
Saturates
8.6g
Protein
25.6g
Carbs
19.3g
Sugars
4.5g
Fibre
3.6g
Salt
0.5g
Iron
3.9mg
Calcium
211.8mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (350ºF). Roughly chop the spinach/kale, finely slice the leaves or the spring onion/green onion, cut the cherry tomatoes into quarters, and grate the cheese if using.
- Grease a small oven-proof frypan or baking dish (you want the dish to be slightly smaller than the tortilla). This method assumes you are making a single serving of the recipe. If you are making more than one serving, then you can either overlap the tortillas in a large dish or use multiple small baking dishes as needed.
- Gently press the tortilla into the bottom of the dish kind of like you would a sheet of pastry. You want the edges of the tortilla to curl up the sides slightly to form a lip that will hold the eggs.
- Evenly spread the spinach or kale over the top of the tortilla.
- Next crack the eggs on top then sprinkle over the spring onion/scallion leaves and chopped tomato. Season with a pinch of paprika and a few grinds of salt and pepper. Then sprinkle with grated cheese if using.
- Place in the oven and bake for 15 to 20 minutes until the egg whites are set (they shouldn’t jiggle when you wobble the pan).
- Remove the low FODMAP tortilla baked eggs from the oven and slide on to a dish. Cut into quarters and enjoy!
Buying Tips
Buy corn tortillas that do not contain wheat flour or other high FODMAP ingredients like inulin (chicory root fibre).
To save your budget you can buy normal tortillas for any family members who do not need to be low FODMAP or gluten free.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
