Low-FODMAP Egg Cups with (Turkey) Bacon and Cheese; Gluten-free

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A classic recipe for low-FODMAP Egg Cups with bacon (or turkey bacon), cheese, or any toppings you desire. These low-FODMAP Egg Cups can be modified to include spinach, kale, ham or sausage.  You decide!

I prefer this low-FODMAP Egg Cup recipe to some others I have tried as I enjoy having the little low-FODMAP Biscuit Crust.  It makes this low-FODMAP Egg Cup more like a quiche, and is so much more delicious!

I like to prepare these low-FODMAP Egg Cups on a Sunday afternoon, and leave them in the fridge for a quick reheat in the mornings.  Perfect low-FODMAP breakfast on-the-go!

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Or check out over 300 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Egg Cups with Turkey Bacon and Cheese; Gluten-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves: 12 egg cups

Prep Time: 15 minutes

Bake Time: 25-30 minutes

Total Time: 45 minutes

Bake 400 F

Equipment: muffin tin


  • 2 cups all-purpose, gluten-free Bisquick
  • 1/2 tsp salt
  • 1/2 cup melted butter or coconut oil
    • I used butter for my version
  • 1/2 cup low-FODMAP milk (such as almond or lactose-free)
  • 13 small or medium eggs, divided into 1 and 12 (depending on how big your muffin cups are)
  • 1/2 tsp cayenne (optional)
  • 1 & 1/2 cups shredded sharp Cheddar cheese or mozzarella, divided into 1/8 cup portions or less, depending on your muffin cup sizes
    • 1/2 cup is about 40 g, one low-FODMAP serving
  • About 3-4 tbsp finely chopped fresh basil or 2 tbsp chopped dried basil
    • Can also substitute sliced tomato or green pepper
  • 6 pieces turkey bacon (about 2 ounce each) or regular bacon
    • Can also substitute any other protein of your choosing
    • I used Oscar Meyer brand
      • Contains: turkey, sugar, salt, contains less than 2% of potassium lactate, water, potassium chloride, sodium diacetate, sodium phosphates, smoke flavor, sodium ascorbate, autolyzed yeast extract, sodium nitrite, soy lecithin
    • Salt and pepper to taste
    • Vegetable shortening, or baking spray for greasing


  • Pre-heat oven to 400 F
  • Grease muffin cups or spray with baking spray (do not use liners)
  • In a large mixing bowl, whisk together low-FODMAP gluten-free Bisquick, salt and cayenne (if using)
  • In a smaller bowl, whisk one egg with low-FODMAP milk
  • Add the milk mixture to the gluten-free Bisquick and stir
  • Then add the melted butter to combine.  You may wish to use your hands
  • Use a trigger ice cream scoop or a 1/4 c measure, portion out 12 biscuits into muffin cups and press out on the sides
    • Do not overhandle the dough, and try not to press too high on the cup sides
    • If the dough is very flaky then add more butter
  • In a skillet, or covered in microwave, cook bacon until softened, but not crisp
  • If bacon strips are large, cut in half lengthwise and then in half again horizontally
    • You will use 2 strips in each low-FODMAP egg cup
  • Lay strips of bacon over the biscuit dough
    • You may also opt for other meat, spinach or alternate low-FODMAP vegetables
  • Sprinkle with the cheese and chopped basil
  • Crack the egg in each cup, be careful not to overfill
    • They don’t have to look perfect :);  They will still taste delicious
  • Bake at 400 F for 25-30 min until egg whites are set
    • I put the muffin tray on a larger baking sheet in case of drips
  • Let sit in baking tin for about 5 minutes, then remove carefully to a cooling rack
  • Sprinkle with salt and pepper before serving and additional basil if desired

Comments Rating 5 (3 reviews)

13 Responses

    1. Hi Valerie,
      They should last 4-5 days, but due to the biscuit bottom they may get a touch mushy over that time. We suggest reheating in the oven for best results. Good luck!

      1. thank you! i made them without the biscuit bottom and still delicious! your recipes are great! i’m only week 1 into the low fodmap diet and your website is making it much easier than i thought it would be! 🙂

  1. Loved these! Really good and keep well. The egg at the top of the muffin gets a sortof plasticey film on the top though. I know it’s just the egg but is there a way to avoid that? I end up peeling it off.

    1. Hi Allie,
      It sounds like you aren’t eating them immediately- as we did not notice this issue. However, if you are storing them, we recommend an airtight container, or using plastic wrap and being sure to cover the surface of the egg. This likely will prevent the film from forming. It sounds like the plastic is some of the egg proteins hardening and this is not harmful if you eat it. Good luck!

    1. Vanildes,
      Hi there! Yes a vegan spread like Earth Balance should be fine. Be aware that some vegan butters contain cashews and other high-FODMAP ingredients. Good luck 🙂

  2. I’ve been low-FODMAP for almost 2 years and struggle with breakfast options that are not smoothies. Instead of the GF Bisquick, could you use GF pre-made pie dough?

    1. Thanks for your comments Terri!
      We are not familiar with any commercial GF pie doughs. Is this a product you are able to find pre-made? Is it low-FODMAP in terms of other ingredients (you can’t assume that GF is always low-FODMAP). It may work instead of the dough for the base, but we couldn’t advise on portioning and bake time. Good luck!

    1. Hi Kim,
      Thanks for your question! Do you mean, can you whisk the eggs first, but leave them uncooked? We have not tried to make these that way. If you did so, you may want to add a bit of milk to the beaten egg. We couldn’t say if the baking time would require slight adjusting, but otherwise they should work just fine. Let us know!

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