Low FODMAP Ham Omelet with Sweet Potato Skin Chips is a delicious, IBS-friendly recipe perfect for breakfast or brunch.
Combining simple ingredients, this dish is both flavorful and easy to prepare. With the right portions, it adheres to the Low FODMAP diet, making it ideal for those with sensitive digestive systems.
Equipment
- Measuring cups
- Measuring spoons
- Scale, optional
- Microwave
- Grater, optional
- Medium pan
- Air fryer
Ingredients
- 1 medium sweet potato – you will use only the skin
- 1 tbsp olive oil
- Small piece (50 g) of ham (see Notes)
- 1/2 cup spinach
- 2 eggs
- 2 tbsp lactose-free milk
- 1/4 tsp salt
- 1/3 cup (20 g) lactose-free cheese
- For side salad:
- Avocado
- Arugula
- tomatoes
Instructions
- Wash the sweet potato and cut off bad parts.
- Peel it and measure the amount of peel. If it is less than the low FODMAP portion (see below), cut off some chips from the potato to top it up to the low FODMAP portion.
- Cook the peels in the microwave for 1 min and dry them after.
- While the skin is cooking, start making omelet.
- Grate the cheese if it’s not grated.
- Warm up oil in the pan.
- Cut ham in cubes and add to the pan.
- Roast for a couple of minutes.
- Chop spinach and start cooking it in the pan.
- Mix eggs with milk and spices.
- Pour the mixture to the pan.
- Let it cook for 5 min on medium.
- Put the cheese on top.
- Cover and cook on low until the cheese melts, about 5-10 min.
- While the omelet is cooking, air-fry the sweet potato skin for 5 min on 390F
- Serve with a salad made of arugula, tomatoes, and avocado on the side.
Low FODMAP Portion
The low FODMAP portion of raw sweet potatoes 75 g (1/2 cup). The skin from one medium potato is about one low FODMAP portion or below that. measure it before proceeding and once cooked, you can eat it all.
The rest of the ingredients in the omelette is naturally low FODMAP except the ones that are used for the side salad. You can eat the omelette without restriction.
As for the salad ingredients, you can eat up to 3 tbsp avocado (30 g ) and half a small tomato (48 g). Arugula (rocket) is naturally low FODMAP. these ingredients have different FODMAP ingredients so you can combine them without a risk of staking.
Notes
Make sure that the ham is not glazed with honey that’s high in FODMAP. Opt for unglazed ham or the one glazed with maple syrup.
Conclusion
This Low FODMAP Ham Omelet with Sweet Potato Skin Chips is not only simple to prepare but also full of nutrients and flavor. Whether you’re managing IBS or simply looking for a healthy and tasty meal, this recipe is an excellent choice. Pair it with a light salad for a complete, gut-friendly dining experience.