Low FODMAP Bacon & Egg Salad
Low FODMAP Bacon & Egg Salad
Take to work lunches can be a challenge! This delicious low FODMAP bacon & egg salad is quick to make and each serve fits perfectly into a 500ml preserving jar (mason jar). This means it is super easy to take to work.
If possible cook the bacon and eggs the night before so they are completely cool before you put them in the jars – this will stop the salad from wilting.
Make sure you keep the salad cool to keep it fresh (frozen chiller pads are great for this, if you don’t have access to a fridge).
Recipe update: Please note that this recipe was updated on the 9th of March 2022 after Monash University changed the serving size recommendation for fresh tomatoes.
Ingredients
Make gluten freeBacon & Egg Salad
streaky bacon (about 3 pieces per person)
FODMAP
When choosing bacon, look for products that are not cured using high fructose corn syrup or fructose. Bacon cured with honey is suitable, as the small amount of honey used during curing should be within low FODMAP recommendations.
If the packet says "Manuka Smoked", this refers to the type of wood used to smoke the bacon and does not affect its FODMAP content.
Garlic Infused Mayonnaise
mayonnaise
FODMAP
Gluten Free
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- Place the eggs in a small saucepan of cold water. Bring the water to a boil over medium heat, allow the eggs to boil for 2 minutes, then turn off the heat and leave on the element for 10 minutes. Then remove the eggs and place in cold water. Peel once they have cooled, and slice into quarters. Allow to cool before putting into the mason jars if possible.
- Cut the bacon into pieces. Then fry in a medium sized frypan over medium heat for 4 to 5 minutes until crispy. Allow to cool before putting into the mason jars if possible.
- Cut the tomato into small pieces. Peel and thinly slice the cucumber, then slice in half again.
- Mix the mayonnaise and garlic infused oil together until smooth. Add a few grinds of black pepper.
- Place the garlic infused mayonnaise in the jars first, followed by the tomato, cucumber, baby spinach leaves, hard boiled eggs, and then the bacon.
- Take to work and enjoy! Keep the salads cool until you are ready to eat them.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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