If you are like me, then breakfast on-the-go is a must. I simply don’t have the time, or the desire to eat first thing in the morning. So an option that I can carry with me is perfect.
Low-FODMAP Egg Bites fit that bill, and-added bonus- I can use my air-fryer to make them. So quick, and so easy (15 minutes)! No need for preheating, or baking sheets.
Even more exciting is the option to prep these in advance, and chill, or freeze. That means I can just defrost my breakfast the night before and have an even simpler morning routine. I LOVE that.
Dr. Rachel’s Tips: Enjoy this satisfying low-FODMAP breakfast on the go; wrapped in a paper towel, or sandwiched between two gluten-free English muffins. Alternatively, plate it with a low-FODMAP bagel (I used Canyon Bakehouse), fresh fruit, and a cappuccino. YUM.
For more low-FODMAP Breakfast ideas, see my blog post here!
You may also love:
- Low-FODMAP Breakfast Bake
- Low-FODMAP Egg Cups with Turkey Bacon and Cheese
- Incredible Low-FODMAP Pizza Omelet
- Low-FODMAP Shakshuka
- Sensational Low-FODMAP Bacon, Spinach & Basil Frittata
- Low-FODMAP Sausage & Potato Hash
- Classic Low-FODMAP Eggs Benedict
Or check out over 600 more low-FODMAP recipes on the blog. IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Easy 20-Minute Low-FODMAP Air-Fryer Egg Bites; Gluten-free
Air-fryer egg bites are a hand-held, easy and filling breakfast option. Make these low-FODMAP, gluten-free and IBS-friendly!
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 6 servings 1x
- Category: Entree, Breakfast
- Method: Air Fryer
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 6 large eggs
- 1 tablespoon low-FODMAP milk*
- 4 slices cooked bacon, crumbled*
- 1/2 cup sharp cheddar cheese, shredded*
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- Pinch of paprika
- 1 scallion, green tips only, chopped*
- 4 cherry tomatoes, sliced*
- Baking spray
Instructions
- In a large bowl, combine the eggs and low-FODMAP milk, whisk well
- Mix in the crumbled cooked bacon, cheddar cheese, salt, pepper, paprika and scallion tips
- Spray six 3-inch silicone baking cups, or oven-safe ramekins with baking spray
- Equally divide the egg mixture into the 6 cups, about 2/3 full
- Lay your cherry tomato slices on top
- Place in the air-fryer basket, or on a baking sheet if you have tray air-fryer
- Cook at 300 degrees F (on air-fry mode) for 8-10 minutes, or until done
- Let stand one minute, then gently remove from baking cups, or enjoy straight from the ramekins
- Serve immediately, alongside low-FODMAP fruit, bread, or potatoes
- Store leftovers wrapped in plastic in the fridge for 5 days, or you can freeze, tightly wrapped in plastic for 1 month
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on ingredients at time of posting
- Low-FODMAP milks include lactose-free and almond milks
- Bacon is low-FODMAP, select a brand without onion or garlic. Omit this ingredient for vegetarian option
- Scallion tips are low FODMAP, avoid the bulb
- Cherry tomatoes are low-FODMAP in 45 g servings (about 5 medium)
- Cheese is naturally low in lactose and low in FODMAPs
- For alternative flavors, try canned, rinsed, and drained mushrooms, chopped green bell pepper, spinach, ham, or other cheeses. Verify low-FODMAP serving sizes as appropriate
- To reheat, place in lightly damp paper towel in microwave for 30 seconds
