Think you can’t enjoy something as lush as Eggs Benedict on a low FODMAP diet? Think again! This recipe is not only super simple to prepare, but it is the perfect low FODMAP breakfast!
Simple and easy, this low FODMAP Eggs Benedict recipe is going to be a mainstay on your at home brunch menu. Making poached eggs in the microwave is a no-fail way to enjoy such a luxurious low FODMAP breakfast any time you like!
Ingredients Needed for Low FODMAP Eggs Benedict
- Eggs
- White Vinegar
- Olive Oil
- Garlic Infused Olive Oil
- Yogurt
- Lemon Juice
- Salt
- Black Pepper
- Paprika
Looking for more Low FODMAP Breakfast ideas? Try these delicious Crispy + Fluffy Gluten Free Pancakes (or Waffles!) or these ooey gooey Gluten Free Cinnamon Rolls.
Why You Should Make This Low FODMAP Breakfast
- It is quick + easy! By using the microwave method for making the poached eggs, you can enjoy low FODMAP eggs benedict any day of the week in just a few short minutes.
- It makes the perfect topper for your gluten free bagels! If you had a chance to make these Gluten Free Bagels, you will LOVE using them in place of an english muffin in this recipe.
- It’s the perfect excuse to mix it up! Sometimes following a low FODMAP diet can feel so boring. Making this low FODMAP breakfast recipe is such a great way to mix up your morning routine.
As someone who healed SIBO through a low FODMAP diet, I know how boring meals can sometimes seem. Especially when it comes to low FODMAP friendly breakfasts. You may find that you are eating eggs every morning and quickly tiring of them, which is why it is so important to have a handful of delicious low FODMAP breakfast recipes and ways to prepare eggs in your routine. Eating should never be boring!
Ingredient Swaps + Replacements
- Yogurt – You may use your favorite greek yogurt or vegan yogurt when making the low FODMAP hollandaise sauce.
- White Vinegar – You do not technically need to use white vinegar when poaching your eggs, though it does help tremendously in keeping the egg whites from separating. I do not recommend skipping this.
- Paprika – This isn’t necessary but is traditionally a spice used in eggs benedict. If you are not a fan of paprika you can skip it.
Spot The Swaps!: In efforts to help you feel more empowered to spot the FODMAPs and then swap the FODMAPs, take a look below at some delicious healthy low FODMAP breakfast recipes that include eggs.
- Authentic Mexican Chilaquiles Rojas by Elise Tries To Cook – This easy brunch recipe is already low FODMAP friendly on its own, but recommends garnishing the chilaquiles with red onion. Simply swap those out for the green parts of scallions to achieve the same flavor profile. Serrano peppers have not been tested for FODMAPs, so if you are wary, you can substitute for fresh red peppers, which are lower in FODMAPs than green peppers.
- Smoked Salmon Eggs Benedict by Marley’s Menu – Another delicious brunch recipe that is already just about low FODMAP friendly! Simply omit the avocado if you do not tolerate and use a gluten free english muffin or serve over a bed of greens. This recipe also shows you how to poach eggs the traditional way!
Easy Eggs Benedict – A Low FODMAP Breakfast
Equipment
- Saucepan + Heat Proof Bowl or Double Boiler
- Microwave Safe Mug
Ingredients
For the Poached Egg
- 1 large egg
- 1/3 cup lukewarm water
- 1/2 tsp white vinegar
For the Hollandaise Sauce
- 1/4 cup olive oil
- 1/4 cup garlic infused olive oil
- 1/2 cup yogurt
- 3 egg yolks
- 1 tbsp lemon juice
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp paprika
Instructions
For the Easy Microwave Poached Eggs
- Add lukewarm water + vinegar to a microwave safe mug.
- Gently crack egg into mug and microwave on high for 30 seconds.
- After 30 seconds, remove the mug and check to see if the egg whites have cooked. You will know they are fully cooked when they are opaque in color. If necessary, microwave again in 10 second increments until egg whites are no longer translucent.
- Carefully remove using a slotted spoon + place on a plate until ready to eat.
- Repeat the process with each egg. It is recommended to use 2 eggs per person.
For the Hollandaise
- In a medium sauce pan, boil water over medium high heat.
- Once water is at a rolling boil, reduce heat to medium low and place a heatproof bowl on top. Add olive oils and yogurt to the bowl, whisking vigorously until smooth.
- Next add egg yolks, lemon juice and spices, whisking again until smooth. Sauce will begin to thicken.
- Once spices are fully incorporated, continue to whisk another 30 seconds until sauce is thick. It should have the consistency of slightly runny yogurt.
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