Eggs for breakfast

Breakfast is my favourite meal of the day therefore there had to be an exclusive breakfast post. In this post I will be listing a few simple dishes one can make for breakfast using eggs*. All dishes are of course low FODMAP.
*Egg yolk can be a trigger is some IBS sufferers due to fat content. If this is the case for you use 2 eggs whites instead of 1 egg.

1. Eggs on wheat/gf toast. This in itself opens up so many options depending on how you cook your eggs; fried, poached and scrambled are my fav to go on toast. I usually use 1 egg and 1 egg white when making eggs on toast. I also like to add some vegetables such as baby spinach fresh or steamed and some tomatoes. You can also serve with some smoked salmon.

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2. Omelettes. These can be made with a multitude of toppings! Some ideas:

  • herbs
  • cheese
  • ham and cheese
  • courgettes and feta cheese
  • baby spinach and feta cheese
  • tomatoes, mozzarella and basil
  • prawns
  • sweet omelette with bananas and raspberries. Just add 1/2 tbsp caster sugar per egg. Maple syrup optional.
  • Jam. Add a tbsp of jam when eggs are set fold and serve sprinkled with icing sugar. Use a jam with low fodmap fruit and no glucose-fructose syrup


3. Turkish breakfast. A couple of years ago I moved to London’s Turkish area. This is when I fell in love with Turkish food and the Turkish breakfast! Here’s how to make your own low FODMAP version.

What goes in a low FODMAP Turkish breakfast?

  • 1 tomato sliced
  • 1/4 cucumber sliced
  • scrambled egg
  • 10g feta cheese
  • 10g haloumi cheese shallowed fried
  • handful of olives
  • 1 grilled sweet pepper
  • bunch of fresh parsley
  • 2 slices wheat/ gf bread

You could also have some preserves such as strawberry jam (made without fructose syrup), marmalade and tahini (not more than 20g!).

This is usually served with strong black tea. 1 cup (180ml) is considered low FODMAP according to the Monash university app.

4. Low FODMAP English breakfast 

  • grilled tomato
  • 2 rashers bacon or back bacon fried
  • fried egg
  • 2 slices wheat/gf toast
  • 1 hash brown

I like to have ketchup with my English breakfast. Always  read the ingredient list most brands have glucose-fructose syrup in which is high FODMAP. Choose one without 🙂

5. French toast or Eggy bread

This is perfect for making wheat free/gf bread nicer! There are loads of nice recipes online. Serve these with some fruit and perhaps a sprinkle of icing sugar or maple syrup.


6. The classic bacon bap or bacon and egg sandwich. Just pick up wheat/gf free bread or bagels. Always read labels for hidden high FODMAP ingredients! Click here  to check out my post on spotting high FODMAPS in ingredient lists.


7. Eggs with vegetables

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PS: Always read labels for high FODMAP ingredients.

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