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.
2. Omelettes. These can be made with a multitude of toppings! Some ideas:
- ham and cheese
- courgettes and feta cheese
- baby spinach and feta cheese
- tomatoes, mozzarella and basil
- 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
PS: Always read labels for high FODMAP ingredients.
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