Lauren Renlund MPH RD

Low FODMAP Recipes and Tips

Greek Egg Muffins

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I’m a big fan of eggs. There are so many delicious ways to cook them, and they are super nutritious. When I’m home at lunch time I often made scrambled eggs, but for days I’m at the office I have to pack a lunch. That’s where this recipe comes in! For years, these Low FODMAP Greek Egg Muffins have been one of my favourite workday lunches. They can be batch cooked ahead of time, and taste great hot or cold so you don’t even need a microwave. Plus, they are nutritious and will give you plenty of energy to make it through the rest of your workday.

low fodmap greek egg muffins

I’m not saying you have to eat these egg muffins for lunch. They also make a tasty breakfast. For some reason, my family often makes eggs for lunches or dinners, but rarely for breakfast. It wasn’t until I went to university that I found out that a lot of my friends saw eggs as more of a breakfast food. So weird!

These egg muffins are super convenient for throwing in your lunch bag in the mornings before work. Add in a piece of fruit, like a banana or orange, and you have a pretty balanced meal. It makes eating healthy easy and reduces the temptation to grab a lunch from Tim Hortons (or any other fast food joint).

low fodmap greek egg muffins

This recipe was originally inspired by Alexis’ mini crustless quiches recipe.  I have been reading Alexis’ blog Hummusapien for years, and have made many of her vegetarian and vegan recipes. Her recipes aren’t low FODMAP, but many can be modified.

Over the years I have made these greek egg muffins so many times they have become quite different from the original recipe. And of course, they are now low FODMAP and safe for the elimination phase of the diet.

low fodmap greek egg muffins

So far I have only made these with lactose-free milk, but I’m confident they would still taste good with almond milk or soy milk (made with soy protein, not soy beans). The flavour of the egg and oregano would likely mask any flavour from the milk, unless perhaps if you had a chocolate flavoured milk. Just to clarify, please don’t use chocolate milk. Ick!

low fodmap greek egg muffins

I really don’t like olives, so I didn’t add them into this recipe, despite it being greek flavoured. If you enjoy olives, feel free to toss some in.

It’s also so easy to sub out any of the veggies or cheese you don’t like. Not a fan of feta? Throw in some shredded mozzarella cheese instead. Tomatoes make you say ick? Chop up another bell pepper or mix in some spinach.

low fodmap greek egg muffins

This recipe is so simple and can be prepared and popped into the oven in five minutes. The trickiest part of this recipe is stopping the egg from sticking to the muffin pan. You can use muffin wrappers/liners, or make sure to really grease the pan. I’ve found that when quinoa is added to this recipe, it tends to sink to the bottom and stick to the pan. The quinoa tastes great in this recipe so I still add it in, and just grease the pan super well.

You also want to make sure you wash the pan right away, or the egg will really stick and make it tough to clean. No one wants that.

low fodmap greek egg muffins

These egg muffins will last in your fridge for up to 4 days. Or, you can pop them into your freezer and they will last for up to 3 months. This is really convenient because it makes it so easy to make a big batch and grab them for a quick lunch or breakfast.

low fodmap greek egg muffins

Greek isn’t the only flavour I use for my egg muffins, but it’s one of my favourites. I’m sure in the future I’ll post some more flavour combinations for you to try! If you have any ideas for good combinations post them in the comments below so I can read them.

low fodmap greek egg muffins low fodmap greek egg muffins

low fodmap greek egg muffins

Greek Egg Muffins

5 from 1 vote
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Lunch
Servings 12 egg muffins

Ingredients
  

  • 6 eggs
  • 1/3 cup lactose-free milk or other low FODMAP milk
  • 2 tsp dried oregano
  • 1/8 tsp salt
  • 1/4 tsp pepper or more
  • 1/2 cup quinoa cooked (optional)
  • 3/4 cup feta cheese
  • 1 medium tomato
  • 1 small bell pepper any colour

Instructions
 

  • Pre-heat oven to 350 degrees. Grease a muffin tin well with cooking spray or oil, or use muffin liners.
  • Whisk together the eggs and milk. Mix in the oregano, salt and pepper.
  • Chop the tomato and bell pepper. Discard/compost the watery part of the tomatoes with the seeds. Crumble the feta into small pieces. Divide the tomato, pepper and feta (and quinoa if using) evenly in the muffin tin. Pour the egg mixture over the veggies and cheese.
  • Bake for 25-30 minutes, until lightly browned on the tops. Remove from oven and let cool for 10 minutes, then remove the egg muffins from the tin.
  • Store in the fridge for up to 4 days, or the freezer for up to 3 months.

Notes

  • If you don't use muffin liners, I recommend washing the pan right after removing the egg muffins. The egg can really stick to the pan.
  • Mixing in quinoa is a great way to add in a healthy grain, but I find it also makes the egg muffins a bit crumbly and messier to eat. I think it's worth the mess.
  • I didn't add in olives simply because I do not care for them. If you love olives, toss some in!
  • I recommend not using the watery part of the tomatoes (the inside part with the seeds). If used, they add a lot of extra liquid and can make the muffins too watery.
Tried this recipe?Give it a star rating!

I’m curious, do you eat eggs for breakfast, or lunch and dinner, or all three?

Reader Interactions

Comments

  1. Sylvia says

    I also make versions of these egg muffins fairly regularly. I find that the quinoa turns a very unappealing grey green if they sit for too long, or are frozen and reheated. Has this ever happened to yours?

    • Lauren says

      Wow that’s so interesting! I just checked mine which have been in the fridge for a few days and they aren’t green at all. I’ve never noticed that before, I’m not sure what would cause that

      • Heather says

        Just wondering…according to the low FODMAP list my Dr gave me Feta isn’t allowed at all. Just curious about that. Thanks!
        Heather

        • Lauren says

          I base my recommendations on the Monash University Low FODMAP Diet App. Monash University is the creator of the diet and releases the results of their FODMAP tests through their app. They state that many hard cheeses are very low in lactose, including feta which is low at 1/2 cup. If someone is severely lactose intolerant they may not be able to tolerate hard cheeses but most people with lactose intolerance can. Overall written lists can go out of date very quickly and many just say low or high without serving sizes. It’s best to use the app for the most up-to-date info and let your doctor know about the app. Does that make sense?

  4. Caroline says

    Hi Lauren,
    I’ve noticed in a lot of the reading that portion size is paramount.
    These look pretty small, but maybe that’s just the photo.
    I’m looking forward to trying them.
    How many muffins would be considered appropriate for a lunch meal?
    one?
    Cheers, Caroline

    • Lauren says

      Yes these muffins are pretty small! In terms of FODMAPs, the only ingredient that I would be cautious of the serving is feta cheese, which is low FODMAP at 1/2 cup. Since there is only 3/4 cup in the entire recipe that means that you could eat 8 muffins and still stay low FODMAP.
      If you are wondering how many muffins would fill you up for lunch, that would really depend on your appetite and what other foods you eat. When I make this recipe I would usually take about 3 muffins with me to work along with some other food, such as a salad, crackers, piece of fruit, etc.

  5. Catherine says

    Hi Lauren – all the way from the UK, I wanted to say a big thank you for your website and recipies! I’ve been a lacto ovo vegetarian for 27 years and for at least 20 of those I’ve differed from IBS. Finally there is relevant information for moral based veggies who don’t want to eat meat just because it’s low FODMAP! I’m going to try the Greek muffins first – they look so tasty!

  6. Penny says

    I’m new to FODMAP, so much to learn! I’m going to try these egg muffins but I am also on a very low salt diet so I wonder if goat cheese, which is a favorite in small amounts, would work.

    Thanks

  7. Jennifer Golightly says

    Great muffins thanks. Are you able to tell me how many calories are in them please. I am trying to loose weight and I am counting my calories.
    Many thanks

  8. Jessica says

    I tried these this morning and they turned out wonderful! I love feta cheese so much, haha. My MIL gave us soooo many eggs from her chickens, so these muffins turned out extra delicious <3

  9. Christi says

    These are delicious! I happened to have a little green onion tops to throw in as well as a little Swiss Chard that I lightly sautéed before throwing in. There are many possibilities of additions. I have the ingredients on my grocery list to keep on hand when I run out of these. Thanks so much!

  10. Lisa McLane says

    Hi Lauren

    I am just embarking on my low fodmap journey and have started doing weekly meal preps. I wanted a breakfast option that was portable and satisfying. I am currently baking these now with a few adjustments:

    add 15 spinach leaves, chopped
    add 2 slices of approved deli ham (I am using Boars Head sweet slice) chopped
    a pinch of shredded extra sharp cheddar cheese
    a pinch of fresh chives, chopped

    It smells amazing so far and I am sure I am going to love!

    Thanks for the post, I also used your Steak/hamburger seasoning and Mexican seasoning. 🙂