Low FODMAP Scrambled Eggs Recipe

This creamy Low FODMAP Scrambled Eggs Recipe is made with large eggs, lactose-free milk, butter, fresh chives, and shredded cheddar. The result is a rich, velvety, and savory protein dish that serves as a perfect main course. This recipe is an ideal choice for a quick weekday breakfast or a healthy brunch, providing a satisfying meal enough for 2 people.

Low FODMAP Scrambled Eggs Recipe Ingredients

• 4 large eggs
• 2 tbsp lactose-free milk (or lactose-free cream)
• 1 tbsp butter (or garlic-infused oil)
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1 tbsp chopped chives (or green tops of scallions)
• 2 tbsp shredded cheddar cheese (optional)

How To Make Low FODMAP Scrambled Eggs Recipe

1. Prepare the egg base: Crack the eggs into a medium mixing bowl and add the lactose-free milk, salt, and pepper.
2. Whisk for volume: Whisk the mixture vigorously until it looks smooth and slightly foamy, which incorporates air for fluffier results.
3. Heat the pan: Melt the butter in a nonstick skillet over low heat, ensuring the fat coats the entire surface of the pan.
4. Begin the cook: Pour the egg mixture into the pan and let it sit undisturbed for 20–30 seconds until the edges just begin to set.
5. Form the curds: Use a spatula to stir gently, pushing the cooked eggs from the edges toward the center to create soft, large folds.
6. Finish slowly: Continue cooking and stirring often until the eggs are softly set but still look slightly glossy and moist.
7. Season and fold: Turn off the heat and fold in the fresh chives and shredded cheddar if you are using it.
8. Plate immediately: Serve the eggs right away to ensure they maintain their creamy, tender texture.

Recipe Tips

• Use Low Heat: Cooking eggs over high heat causes the proteins to tighten too quickly, making them rubbery and dry. Low heat ensures a custard-like finish.
• Choose Lactose-Free Dairy: Even though standard milk has small amounts of lactose, using a certified lactose-free version ensures this recipe remains safe for those with severe sensitivities.
• Whisk Right Before Cooking: Don’t let the salted egg mixture sit too long before hitting the pan; whisking just before cooking keeps the eggs light.
• Residual Heat Matters: Eggs continue to cook for a minute after being removed from the pan. Taking them off the stove while they still look “wet” prevents overcooking.

What To Serve Scrambled Eggs

These creamy eggs are excellent served alongside toasted gluten-free sourdough bread or a side of crispy Low FODMAP breakfast sausage. For a refreshing balance, pair them with a small side of sliced tomatoes or half a firm banana (which is low FODMAP). They also work perfectly inside a corn tortilla for a simple, gut-friendly breakfast taco.

How To Store Scrambled Eggs Leftovers

• Refrigerate: Place any leftover eggs in an airtight container in the refrigerator for up to 2 days.
• Reheat: To maintain the texture, reheat them in the microwave in 15-second intervals with a splash of water, or over very low heat in a skillet until just warm.

Low FODMAP Scrambled Eggs Recipe Nutrition Facts

Serving Size: 1/2 of the recipe

• Calories: 215 kcal
• Total Fat: 17g
• Saturated Fat: 8g
• Cholesterol: 385mg
• Sodium: 420mg
• Total Carbohydrate: 2g
• Dietary Fiber: 0g
• Sugars: 1.5g
• Protein: 14g

Frequently Asked Questions

• Is cheddar cheese really low FODMAP? Yes! During the cheesemaking process, most of the lactose is removed with the whey. Hard, aged cheeses like cheddar, parmesan, and swiss are naturally very low in lactose and are usually well-tolerated on a low FODMAP diet.
• Can I use garlic-infused oil instead of butter? Absolutely. If you want a savory, garlicky depth without the digestive triggers of real garlic, swapping the butter for garlic-infused oil is a pro-chef move that adds incredible flavor.
• How do I make the eggs even fluffier? The secret to fluffiness is the whisking. By creating many small air bubbles in the bowl, those bubbles expand when they hit the warm pan, creating a lighter, more airy texture.

Try More Recipes:

• Low FODMAP Scones Recipe
• Low FODMAP Omelette Recipe
• Low FODMAP Frittata Recipe

Low FODMAP Scrambled Eggs Recipe

Recipe by Sabrine HajriCourse: BreakfastCuisine: AmericanDifficulty: Easy

Servings

2

servings

Prep time

5

minutes

Cooking time

5

minutes

Calories

215

kcal

This Low FODMAP Scrambled Eggs Recipe creates the ultimate creamy breakfast using lactose-free milk and fresh chives. It is a quick, high-protein meal designed to be gentle on the stomach while providing a rich and savory flavor.

Ingredients

• 4 large eggs
  

• 2 tbsp lactose-free milk
  

• 1 tbsp butter
  

• 1/4 tsp salt
  

• 1/8 tsp black pepper
  

• 1 tbsp chives, chopped
  

• 2 tbsp shredded cheddar (optional)

Directions

• Whisk eggs, milk, salt, and pepper in a bowl until foamy.
  
• Melt butter in a nonstick pan over low heat.
  
• Pour in eggs; let sit for 20 seconds, then stir gently from edges to center.
  
• Cook until softly set but glossy. Remove from heat and fold in chives and cheese.