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Cheesy Breakfast Egg Muffins

  • Servings 12 muffins
  • Preparation time 5 minutes
  • Cooking time 25 minutes
  • Difficulty Easy

Cheesy Breakfast Egg Muffins

  • Servings 12 muffins
  • Preparation time 5 minutes
  • Cooking time 25 minutes
  • Difficulty Easy

Egg muffins make a quick and tasty low FODMAP breakfast, great for when you’re on the go. The addition of Gruyére cheese makes these a little more indulgent and perfect for this time of year, without compromising on FODMAP content. They can be prepared in batches, stored in an airtight container and kept in the fridge for up to 4 days. Serve hot or cold and enjoy!

Tip: You can get creative with the fillers, using any low FODMAP combination you prefer. Suggestions: spinach, chard, tomato, chickpeas, parsnip, pumpkin, carrot, bacon, chicken, herbs etc.

FoDMAP Content
Inulin
Lactose
Sorbitol
Fructose
FOS
GOS
Mannitol
Method
1

Heat the oven to 350 F / 180 C. Next, heat a tbsp of olive oil in a nonstick frying pan.

2

Add the green tops from a spring onion to the pan and cook for 2 minutes.

3

Next add the courgette (zucchini), red bell pepper, paprika and oregano to the pan. Season and sauté over a medium high heat for 8 minutes until tender.

4

Meanwhile, grease a 12 cup muffin tin with some butter or olive oil.

5

Break the eggs into a large bowl. Add the water, parmesan, season with salt and pepper and then whisk together.

6

Half fill each muffin cup with the egg mix, followed by a spoonful of veggies, some Gruyére cheese and chives. Continue until all ingredients are used up.

7

Bake for 15-20 minutes, until set. Remove from the oven, garnish with the green tops from a spring onion and some chives. Enjoy warm or cold!

Ingredients

50g Spring onion green tops + extra for garnish

1 Red bell pepper, chopped

1 Courgette / Zucchini, chopped

1/2 tsp Smoked paprika

1 tsp Dried oregano

10 Eggs

60ml Water

Salt & pepper

80g Gruyére cheese or preferred low FODMAP variety, cubed

20g Parmesan cheese, grated

10g Chives, chopped finely

Rose O'Sullivan

  • Last updated 25 April 2024
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