Low-FODMAP Egg Bake
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Nutrition balance score
Unbalanced
Glycemic Index
37
Low
Nutrition per recipe
Calories1620.5 kcal (81%)
Total Fat92.3 g (132%)
Carbs77.1 g (30%)
Sugars10 g (11%)
Protein116.3 g (233%)
Sodium3062.9 mg (153%)
Fiber19.3 g (69%)
% Daily Values based on a 2,000 calorie diet
Ingredients
0 servings
10Eggs
Large
1 cupLactose-Free Cottage Cheese
½ cupUnsweetened Almond Milk
3 cupsFrozen Vegetables
Low FODMAP, Use frozen spinach, red bell peppers, or common broccoli florets, avoid stalks, Avoid frozen mixes containing onions, garlic, or cauliflower
¼ tspAsafoetida
Hing
1 tspsmoked paprika
1 tspDried Oregano
or Dried Basil
½ tspFine Sea Salt
½ tspMustard Powder
½ cupSharp Cheddar
Extra
Instructions
Step 1
Prep Heat: Preheat your oven to 350°F (175°C). Grease a 9x13 inch baking dish with olive oil or cooking spray.
Step 2
Dry the Veg: Place frozen veggies in a microwave-safe bowl for 2–3 minutes. Squeeze them very dry using a clean kitchen towel or paper towels. Excess water is the enemy of a firm egg bake.
Step 3
Whisk the Base: In a large bowl, whisk the eggs, lactose-free cottage cheese, and almond milk.
Step 4
Add Spices: Whisk in the asafoetida, paprika, oregano, salt, and pepper. Make sure the asafoetida is fully incorporated so you don't get "spice clumps."
Step 5
Assemble: Spread the dried veggies into the bottom of the dish. Pour the egg mixture over top. Sprinkle with cheddar or green onion tops if using
Step 6
Bake: Bake for 35–45 minutes. The center should be set and the edges slightly golden.
Step 7
Rest: Let it sit for 10 minutes before cutting to ensure clean slices.
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