Low-FODMAP Scramble
Soft eggs, spinach, and lactose-free creaminess in under 10 minutes.
gluten-freelow-fodmapvegetarianEasy1–2 servings
- Prep
- 5 min
- Cook
- 8 min
- Total
- 13 min
Ingredients
Base
- 2–3eggs
- 1 cupspinach— roughly chopped
- 1 tbspchives— green tops only (low-FODMAP)
- 1–2 tbsplactose-free milk or water
- 2 tbsplactose-free feta or cheddar (optional)
- 1 tspolive oil or butter
- pinchsalt & pepper
To serve (optional)
- 1kiwi or strawberries— low-FODMAP portion
- 1corn tortilla (GF) (optional)
FODMAP:Use chive tops instead of onion/garlic. Choose lactose-free dairy. Keep fruit to a low-FODMAP serve (e.g., kiwi or a small handful of strawberries).
Directions
- 1
Whisk eggs with lactose-free milk/water and a pinch of salt.
~1 min - 2
Warm oil in a nonstick pan over medium-low. Add spinach; wilt briefly.
~1–2 minSoft heat keeps eggs silky. - 3
Pour in eggs. Stir slowly with a spatula, sweeping the pan so curds stay tender.
~3–4 min - 4
Fold in chives and lactose-free cheese (if using). Season to taste.
~1–2 min - 5
Serve with a low-FODMAP fruit side and optional warm corn tortilla.
~1 min
Swaps & substitutions
- Dairy-free: skip cheese; add 1–2 tsp olive oil at the end for richness.
- Extra protein: add 2–3 tbsp lactose-free cottage cheese while whisking.
- Veg swap: baby kale or zucchini ribbons wilt well and stay gentle.
- Make it a bowl: serve over warm rice or quinoa (small portion).
Nutrition (per serving)
- calories
- 280
- protein
- 20 g
- carbs
- 4 g
- fat
- 20 g
- fiber
- 2 g
- sodium
- 400 g
Estimates; ingredients and brands vary.
Storage & make-ahead
- Best fresh. If needed, refrigerate up to 1 day; reheat gently over low heat.
- Whisked raw eggs keep covered in the fridge up to 24 hours.
Put this into practice
Gutlie turns tips like these into a tiny daily plan.