Low FODMAP Salmon & Spinach Omelette with Cherry Tomatoes
Ingredients
MAKE GLUTEN FREEServings:
Salmon & Spinach Omelette
6
large egg
1.5
low FODMAP milk*
1
paprika*
1
salt & pepper
2
neutral oil (rice bran, canola, sunflower)
210
plain pink salmon (canned)*
2
sesame oil
60
English spinach (washed & finely shredded)
2
fresh parsley (finely chopped)
10
cherry tomato (medium sized)
Equipment
- large frypan
- medium frypan
Low FODMAP Salmon & Spinach Omelette with Cherry Tomatoes
This salmon and spinach omelette makes a tasty low FODMAP brunch and is easy to throw together on a lazy Sunday morning or make during the week for a quick lunch.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Salmon & Spinach Omelette
6
large egg
1.5
low FODMAP milk*
1
paprika*
1
salt & pepper
2
neutral oil (rice bran, canola, sunflower)
210
plain pink salmon (canned)*
2
sesame oil
60
English spinach (washed & finely shredded)
2
fresh parsley (finely chopped)
10
cherry tomato (medium sized)
Equipment
- large frypan
- medium frypan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
539
Fat
33.3g
Saturates
9.9g
Protein
49.5g
Carbs
9.5g
Sugars
7g
Fibre
2.2g
Salt
0.8g
Iron
5.4mg
Calcium
463.4mg
Calories
534
Fat
33.2g
Saturates
9.9g
Protein
49.4g
Carbs
8.5g
Sugars
6.4g
Fibre
2.1g
Salt
0.8g
Iron
5.3mg
Calcium
451.5mg
Calories
539
Fat
33.3g
Saturates
9.9g
Protein
49.5g
Carbs
9.5g
Sugars
7g
Fibre
2.2g
Salt
0.8g
Iron
5.4mg
Calcium
463.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Mix the eggs together with the low FODMAP milk until well combined. Then season with salt and pepper.
- Heat a medium sized non-stick fry pan over medium-low heat, add a little bit of neutral oil and pour the egg mixture in. Alternatively you can cook smaller omelettes in a small non-stick fry pan, but you will need to cook them one after another which is a bit more time consuming. Sprinkle paprika over the top of the omelette mixture and cook until firm. Turn down the heat to medium low. If the top of the omelette isn't cooked after eight minutes, flip the omelette and cook for a further minute or place it in the oven under high grill. Make sure you keep an eye on the pan while the omelette cooks, and turn down the heat if the omelette looks like it might burn.
- While the omelette cooks prepare the salmon and spinach. Drain the salmon and then remove it from the tin. Place the salmon in a small bowl and mix through the sesame oil, parsley and some salt and pepper. Heat a large non-stick fry pan over medium heat, add the salmon mixture and heat through. Then add the washed and shredded spinach and cook until the spinach wilts.
- Serve the salmon and spinach mixture on the omelette and top with halved cherry tomatoes and a few grinds of black pepper.
Buying Tips
Make sure you buy plain canned salmon that doesn’t have added high FODMAP ingredients like onion or garlic. You can use fresh salmon if you prefer, but you will need to cook it first.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
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.
Dairy Free Tips
There are no dairy free tips for this recipe.
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
