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Easy 20-Minute Low-FODMAP Air-Fryer Egg Bites; Gluten-free

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Air-fryer egg bites are a hand-held, easy and filling breakfast option. Make these low-FODMAP, gluten-free and IBS-friendly!

Ingredients

Scale
  • 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