This fluffy Low FODMAP Omelette is made with fresh eggs, lactose-free milk, savory cheddar cheese, spinach, and garlic-infused oil. The recipe creates a satisfying and protein-packed breakfast that is perfectly tender and full of flavor. This easy dish is perfect for a quick weekday morning and makes a delicious meal for one.

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Low FODMAP Omelette Ingredients

2 large eggs
1 tablespoon lactose-free milk
Salt and black pepper, to taste
1 tablespoon garlic-infused oil
1/4 cup lactose-free cheddar cheese, shredded
1/2 cup fresh spinach leaves
2 tablespoons green parts of scallions or chives, sliced
1/4 cup diced tomato (safe serving: 65 g per person)

How To Make Low FODMAP Omelette

Whisk the eggs: Crack the eggs into a small bowl. Add the lactose-free milk, salt, and black pepper, then whisk vigorously until the mixture is completely combined and slightly bubbly.
Heat the oil: Heat the garlic-infused oil in a non-stick skillet over medium heat.
Wilt the spinach: Add the fresh spinach leaves to the pan and cook for 30–60 seconds. You want them to be just wilted, not soggy.
Cook the base: Pour the egg mixture into the pan over the spinach. Tilt the pan gently in a circular motion so the eggs spread into an even layer.
Set the eggs: Cook gently for 2–3 minutes. Use a spatula to lift the edges slightly to let uncooked egg run underneath until the center starts to set.
Add the fillings: Sprinkle the shredded cheddar cheese, diced tomato, and sliced scallion greens over one half of the omelette.
Fold and melt: Carefully fold the empty half of the omelette over the filling. Cook for another 1–2 minutes until the cheese is fully melted.
Serve: Slide the omelette onto a plate and serve warm immediately.

Recipe Tips

Whisk for Fluffiness: Don’t skip the whisking step. Incorporating air into the eggs before cooking is what makes the omelette light and fluffy rather than dense.
Control the Heat: High heat will make the eggs rubbery and brown too quickly. Keep the heat at medium or medium-low to ensure the eggs stay tender and custardy.
Garlic Flavor: Using garlic-infused oil gives you all the savory garlic taste without the fructans (FODMAPs) found in solid garlic cloves, keeping your tummy happy.
Cheese Choice: Cheddar cheese is naturally low in lactose during the manufacturing process. You can also use Swiss, Parmesan, or Mozzarella if you prefer.

What To Serve Low FODMAP Omelette

This omelette is a complete meal on its own, but it pairs beautifully with a slice of toasted sourdough bread (which is generally low FODMAP) or gluten-free toast with butter. For a hearty brunch, add a side of crispy hash browns or bacon. To keep it light, serve with a small bowl of fresh berries or a melon salad.

How To Store Low FODMAP Omelette Leftovers

Refrigerate: Omelettes are best eaten fresh, but you can store leftovers in an airtight container in the refrigerator for up to 2 days.
Reheat: Reheat gently in the microwave for 30–45 seconds. Be careful not to overheat, or the eggs will become rubbery. You can also reheat it briefly in a warm skillet.

Low FODMAP Omelette Nutrition Facts

Serving Size: 1 Omelette

Calories: 360 kcal
Total Fat: 28g
Saturated Fat: 9g
Cholesterol: 400mg
Sodium: 420mg
Total Carbohydrate: 4g
Dietary Fiber: 1g
Sugars: 2g
Protein: 20g

Frequently Asked Questions

Can I use water instead of milk? Yes, water will make the omelette slightly lighter and airier, while milk makes it creamier. Both work well depending on your preference.
Is spinach high in FODMAPs? Baby spinach is low FODMAP in serving sizes of up to 1.5 cups (75g). Since this recipe uses 1/2 cup, it is well within safe limits.
Can I add other vegetables? Absolutely. You can add sliced zucchini, red bell peppers, or oyster mushrooms. Just be sure to sauté them with the spinach first so they aren’t raw inside the omelette.

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