Low FODMAP Tortilla Baked Eggs
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.
Ingredients
Make gluten freeTORTILLA BAKED EGGS
corn tortilla
FODMAP
Choose corn tortillas made from corn (masa harina) and avoid products that contain wheat flour or other high FODMAP ingredients, such as inulin (chicory root fibre).
To save money, you can buy regular wheat tortillas for family members who do not need to follow the low FODMAP diet or eat gluten free.
Gluten Free
spring onion (green leaves only, finely chopped)
FODMAP
colby, cheddar or vegan cheddar-style cheese (optional, grated)
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- 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!
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
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 alongsi... Read more
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