These fluffy Low FODMAP Egg Muffins are made with fresh eggs, lactose-free milk, sharp cheddar cheese, baby spinach, red bell peppers, zucchini, and the green tops of scallions. The result is a savory, protein-packed breakfast that is light, cheesy, and gentle on digestion. This recipe is perfect for busy weekday mornings and makes enough for a grab-and-go meal prep option for the whole week.

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Low FODMAP Egg Muffins Ingredients

8 large eggs
1/4 cup lactose-free milk (or lactose-free plain yogurt thinned with a little water)
1/2 cup shredded cheddar cheese
1 cup baby spinach, chopped
1/3 cup red bell pepper, diced
1/2 cup zucchini (courgette), diced
1/4 cup scallions, sliced (green tops only)
1 tbsp garlic-infused oil, for greasing the pan
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp dried oregano (optional)

How To Make Low FODMAP Egg Muffins

Preheat the oven: Set your oven to 350°F (175°C) and let it warm up.
Prepare the pan: Grease a 12-cup muffin pan generously with the garlic-infused oil. Alternatively, you can use silicone muffin liners for easy removal.
Whisk the egg base: In a large bowl, whisk together the eggs, lactose-free milk, salt, pepper, and oregano until the mixture is completely smooth and combined.
Add the mix-ins: Add the cheddar cheese, chopped spinach, diced red bell pepper, zucchini, and scallion greens to the bowl. Stir well to mix the vegetables evenly throughout the eggs.
Fill the cups: Pour the egg and vegetable mixture evenly into the muffin cups. Fill each cup about 3/4 full to allow room for rising.
Bake the muffins: Place the pan in the oven and bake for 18–22 minutes. The muffins are done when the tops look set and the centers do not jiggle much when you shake the pan.
Cool and serve: Let the muffins cool in the pan for 5 minutes. Remove them from the pan and enjoy warm, or let them cool completely on a wire rack for meal prep.

Recipe Tips

Chop Vegetables Small: Make sure you dice the red peppers and zucchini into small, uniform pieces. This ensures they cook through evenly within the short baking time.
Use Green Onion Tops Only: To keep this recipe low FODMAP, it is crucial to use only the green parts of the scallions. The white bulb contains fructans which can trigger digestive issues.
Don’t Overfill: Eggs expand significantly when they bake. Only filling the cups 3/4 full prevents the mixture from overflowing and creating a mess in your oven.
Prevent Sticking: Egg muffins can be sticky. Using silicone muffin liners is the best way to ensure they pop right out. If using a metal pan, grease it very well with the garlic-infused oil.

What To Serve Low FODMAP Egg Muffins

These muffins make a complete breakfast on their own, but they pair beautifully with other sides. For a heartier meal, serve them alongside a slice of gluten-free toast with butter or a side of crispy hash browns. If you want something lighter, a bowl of low-FODMAP fruit, such as strawberries, blueberries, or kiwi, adds a nice sweet contrast to the savory eggs. A glass of lactose-free milk or a cup of hot green tea completes the meal perfectly.

How To Store Low FODMAP Egg Muffins Leftovers

Refrigerate: Allow the muffins to cool completely, then store them in an airtight container in the refrigerator for up to 4 days.
Freeze: Wrap each muffin individually in plastic wrap and place them in a freezer-safe bag. They can be frozen for up to 3 months. Reheat in the microwave for 30-60 seconds.

Low FODMAP Egg Muffins Nutrition Facts

Serving Size: 1 muffin

Calories: 78 kcal
Total Fat: 5g
Saturated Fat: 2g
Cholesterol: 129mg
Sodium: 160mg
Total Carbohydrate: 1g
Dietary Fiber: 0.2g
Sugars: 0.5g
Protein: 6g

Frequently Asked Questions

Why use garlic-infused oil instead of garlic powder? Garlic cloves are high in FODMAPs, but the carbohydrates that cause issues are not soluble in oil. Garlic-infused oil provides that savory garlic flavor without the digestive distress.
Can I use different vegetables? Yes, you can swap the vegetables, but you must check that they are low FODMAP friendly. Common safe options include kale, chopped tomatoes, or cooked potatoes.
Why did my muffins deflate? It is normal for egg muffins to puff up in the oven and deflate slightly as they cool. To minimize this, avoid over-whisking the eggs, which introduces too much air.

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