Low FODMAP Greek Scrambled Eggs
Ingredients
MAKE GLUTEN FREEServings:
GREEK SCRAMBLED EGGS
1
medium common tomato (finely diced)
1
fresh parsley (finely chopped)
1
fresh chives (finely chopped)
2
garlic infused oil*
2
olive oil
3
large egg
1
salt & pepper
TO SERVE
4
low FODMAP bread*
4
butter or dairy free spread*
Low FODMAP Greek Scrambled Eggs
Hands down this was my favourite recipe of the week. I normally have a little bit of a love-hate relationship with scrambled eggs but this low FODMAP Greek scrambled egg recipe has flipped me strongly to the love side.
Think fluffy eggs with tasty pops of tomato, lots of oniony flavour from the chives, and little hints of garlic infused oil (I promise it’s tummy friendly).
This recipe is also super simple and only needs a handful of ingredients which makes it perfect for breakfast or a light lunch/dinner.
FODMAP notes: Traditionally Greek scrambled eggs are often made with garlic - we’ve swapped this for a low FODMAP alternative and used a little bit of garlic infused oil and fresh chives. If fresh chives aren’t in season you could use dried chives instead - start with 1 teaspoon for 2 servings.
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:
GREEK SCRAMBLED EGGS
1
medium common tomato (finely diced)
1
fresh parsley (finely chopped)
1
fresh chives (finely chopped)
2
garlic infused oil*
2
olive oil
3
large egg
1
salt & pepper
TO SERVE
4
low FODMAP bread*
4
butter or dairy free spread*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
467
Fat
28g
Saturates
5.7g
Protein
19g
Carbs
34.7g
Sugars
4.9g
Fibre
2.3g
Salt
0.7g
Iron
4.4mg
Calcium
94.6mg
Calories
467
Fat
28g
Saturates
5.7g
Protein
19g
Carbs
34.7g
Sugars
4.9g
Fibre
2.3g
Salt
0.7g
Iron
4.4mg
Calcium
94.6mg
Calories
459
Fat
30.7g
Saturates
5.8g
Protein
15.3g
Carbs
30.2g
Sugars
8g
Fibre
3.8g
Salt
0.6g
Iron
2.3mg
Calcium
94mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Dice the tomato - traditionally the tomato would be grated but I couldn’t be bothered doing this and finely dicing them work well. In a small bowl beat the eggs.
- Heat a medium-sized frypan over medium heat. Add the garlic infused oil and fry the diced tomato for 2 to 3 minutes, stirring often until the juice reduces (you don’t want soggy eggs).
- Next add the olive oil, chives and parsley to the pan, then pour over the eggs. Season with salt and pepper. Allow the egg mixture to sit for 10 seconds, stir, let sit for a few more seconds then gently fold the egg batter 2 - 3 times until the eggs are cooked to your desired texture.
- Serve the low FODMAP Greek scrambled eggs immediately with a side of buttered toast.
- If you want to boost the flavour even more then try adding some crumbled feta or a small pinch of chilli flakes.
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.
Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area.
Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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
