These Low FODMAP High Fiber Egg Muffins are a delicious solution if you’ve been searching for easy low FODMAP breakfast ideas, healthy egg muffins, IBS-friendly breakfast meal prep, or a simple but filling high protein breakfast that’s high in fiber.
Made with eggs, colorful vegetables, beans, and a cheesy topping, they’re both satisfying and practical for anyone who wants a nourishing breakfast without a lot of morning effort.
They’re easy to make ahead, simple to portion, and perfect for busy weekdays when you need something quick, wholesome, and ready to grab.
Whether you want a reliable meal prep breakfast, a healthy snack, or an easy low FODMAP breakfast recipe to keep on repeat, these egg muffins are a smart and flavorful option to save for later.
Low FODMAP High Fiber Egg Muffins – At a Glance
- Ready in: about 40–45 minutes total
- Skill level: beginner-friendly
- Serves: makes 12 egg muffins
- Method: baked in a muffin pan
- Low FODMAP serving size: about 4 muffins (one-third of the recipe yield)
- Great for: breakfast meal prep, grab-and-go mornings, high-protein snacks, or an easy IBS-friendly breakfast
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
- Preheat oven to 375F.
- Rinse outer shell of eggs, crack into a large bowl and whisk.
- Chop the broccoli and tomatoes and mix into the whisked eggs.
- Rinse and drain the beans and add to the egg mixture
- Add salt and dry basil and whisk.
- Grate cheese and set aside.
- Spray muffin pans with non-stick spray.
- Using a spoon, evenly distribute the mixture into the muffin tray.
- Sprinkle muffins with cheese.
- Place tray in the oven and cook for 30-35 minutes.
- Broil for 2-3 min.
- Remove the muffin pan from the oven and let it cool about 5 minutes before removing muffins from the pan.
Low FODMAP Serving Size
This recipe contains several high FODMAP ingredients such as tomatoes, broccoli, and pulses.
But no worries!
I designed the recipe so that one-third of the recipe 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!