Low FODMAP Bacon & Egg Salad

Ingredients

MAKE GLUTEN FREE

Servings:

Bacon & Egg Salad

2   large egg
100   bacon strips*
1   medium tomato (diced)
1   small cucumber
30   baby spinach

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

Last updated Mar 8th, 2022

PREP IN 4 MIN
COOKS IN 15 MIN
SERVES 2

BY Alana Scott
DIETITIAN 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).

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.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

Bacon & Egg Salad

2   large egg
100   bacon strips*
1   medium tomato (diced)
1   small cucumber
30   baby spinach

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
SHOW NUTRITION

Nutrition per serve

    | |
Calories 413
Fat 34.8g
Saturates 10g
Protein 15.8g
Carbs 9.6g
Sugars 4.8g
Fibre 1.5g
Salt 0.7g
Iron 2.2mg
Calcium 73.4mg
Calories 413
Fat 34.8g
Saturates 10g
Protein 15.8g
Carbs 9.6g
Sugars 4.8g
Fibre 1.5g
Salt 0.7g
Iron 2.2mg
Calcium 73.4mg
Calories 413
Fat 34.8g
Saturates 10g
Protein 15.8g
Carbs 9.6g
Sugars 4.8g
Fibre 1.5g
Salt 0.7g
Iron 2.2mg
Calcium 73.4mg
    | | |
  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 normally found in the oil section of your local supermarket or you can buy it online. 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 and discard 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 high fructose corn syrup or fructose. Bacon cured using honey is okay - honey has a small low FODMAP serving and the amount of honey used per serving of bacon should be well within low FODMAP guidelines. Please note that if the packet says that the product is 'Manuka Smoked' this is the type of wood used to smoke the bacon and these products are considered low FODMAP.

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

There are no dairy free tips for this recipe.

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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: 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 sh... Read More

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