Low FODMAP Bacon & Egg Salad (Mason Jar)

Ingredients

    |

Servings:

Bacon & Egg Salad

2   large egg
100   bacon strips*
30   baby spinach
1   small cucumbers
2   medium tomato

Garlic Infused Mayonnaise

4   mayonnaise*
1   garlic infused oil*
1   black pepper*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • medium frypan
  • small saucepan

Low FODMAP Bacon & Egg Salad

COOKS IN 15 MIN SERVES 2
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)
FEATURED IN Lunch, Snacks

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).

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

    | |
Calories 429
Fat 35g
Saturates 10g
Protein 16.5g
Carbs 13g
Sugars 7g
Fibre 2.6g
Salt 0.7g
Iron 2.4mg
Calcium 82mg
Calories 429
Fat 35g
Saturates 10g
Protein 16.5g
Carbs 13g
Sugars 7g
Fibre 2.6g
Salt 0.7g
Iron 2.4mg
Calcium 82mg
Calories 429
Fat 35g
Saturates 10g
Protein 16.5g
Carbs 13g
Sugars 7g
Fibre 2.6g
Salt 0.7g
Iron 2.4mg
Calcium 82mg
Love this recipe? Get your weekly meal plans.
FREE TRIAL
    | | |
  1. 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.
  2. 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.
  3. Cut the tomato into small pieces. Peel and thinly slice the cucumber, then slice in half again.
  4. Mix the mayonnaise and garlic infused oil together until smooth. Add a few grinds of black pepper.
  5. Place the garlic infused mayonnaise in the jars first, followed by the tomato, cucumber, baby spinach leaves, hard boiled eggs, and then the bacon.
  6. Take to work and enjoy! Keep the salads cool until you are ready to eat them.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. It should be clear with no floating bits of garlic. You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.

When selecting your bacon, choose one that isn’t cured using honey or other high FODMAP sweeteners like high fructose corn syrup, fructose or agave syrup. Please note that if the packet says that the product is 'Manuka Smoked' this is the type of wood used to smoke the bacon not actual honey, however please check the packet for other high FODMAP ingredients mentioned above.

Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.

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