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.
Recipe update: Please note that this recipe was updated on the 5th of March 2022 after Monash University changed the serving size recommendation for cherry tomatoes.
Buy corn tortillas that do not contain wheat flour or other high FODMAP ingredients like inulin (chicory root fibre).
To save your budget you can buy normal tortillas for any family members who do not need to be low FODMAP or gluten free.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
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.
There are no dairy free tips for this recipe.
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 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