These Low FODMAP Rainbow Egg Muffins are a perfect breakfast option for those following a low FODMAP diet.

Packed with colorful veggies, protein-rich beans, and topped with a sprinkle of cheese, these muffins are easy to prepare and full of flavor.

Whether you’re meal-prepping or seeking a quick, nutritious morning bite, this recipe is sure to brighten your day.

Equipment

• Measuring spoons
• Scale
• 12-muffin pan, medium size

Ingredients

• 10 eggs
• 1 tsp salt or spices with salt
• 1 tsp dry basil
• non-stick oil spray
• 1 cup (120 g) cheese to put on top – 10g per muffin
• Stuffing:
  • 200 g tomatoes (1 big tomato)
  • 140 g broccoli (heads)
  • 1/4 cup (45 g) Chickpeas, canned, drained, rinsed
  • 1/4 cup (45 g) black beans, canned, drained, rinsed

Instructions

1. Preheat oven to 375F.
2. Rinse outer shell of eggs, crack into a large bowl and whisk.
3. Chop the broccoli and tomatoes and mix into the whisked eggs.
4. Rinse and drain the beans and add to the egg mixture
5. Add salt and dry basil and whisk.
6. Grate cheese and set aside.
7. Spray muffin pans with non-stick spray.
8. Using a spoon, evenly distribute the mixture into the muffin tray.
9. Sprinkle muffins with cheese.
10. Place tray in the oven and cook for 30-35 minutes.
11. Broil for 2-3 min.
12. Remove the muffin pan from the oven and let it cool about 5 minutes before removing muffins from the pan.

Low FODMAP Portion

This recipe contains several high FODMAP ingredients: tomatoes, broccoli, and pulses.

I’ve designed the recipe so that one-third of the yield contains low FODMAP portions of these ingredients.

Final Words

These Low FODMAP Rainbow Egg Muffins are not only visually stunning but also a practical solution for anyone managing IBS or following a low FODMAP diet.

With balanced portions of high and low FODMAP ingredients, they provide a satisfying, gut-friendly meal.

Give them a try and elevate your mornings with this easy, wholesome recipe that’s perfect for busy lifestyles. Enjoy!