Frittata cups, egg muffins, mini frittatas, or egg cups – whatever you call them, these little bites of goodness are packed with protein and are great for those on the go. They are basically a mini quiche without a pastry base.
These 5-ingredient Low FODMAP Smoked Salmon and Spinach Frittata Cups are full of low FODMAP flavor (think: yummy lemon and fresh dill), and they can be ready in about 30 minutes.
These low FODMAP smoked salmon and spinach frittata cups are inspired by spring with hints of lemon and fresh dill flavor. Smoked salmon provides anti-inflammatory omega-3 fats, and spinach adds a little iron, calcium, and vitamins A & C.
They can be made ahead of time and reheated – perfect for busy mornings. Serve these egg muffins with low FODMAP servings of fruit and milk for a balanced breakfast.
Ingredients
- Eggs – 10 large
- Lemon – about 1 medium to yield 1 tablespoon juice and ½ teaspoon zest
- Fresh dill – 1 tablespoon (or 1 ½ teaspoons dried dill)
- Smoked salmon (made with low FODMAP ingredients) – 4 ounces (about 1 cup of flaked salmon)
- Spinach – 1 cup chopped
Lemon juice is low FODMAP in servings of 1 tablespoon or 21 grams. Larger servings, greater than ⅔ cup, contain moderate to high levels of the FODMAP, fructans.
Smoked salmon: Plain salmon does not contain carbohydrates and therefore, is naturally low FODMAP. Smoked salmon often contains added ingredients. It has not specifically been tested. Choose options that do not contain high FODMAP ingredients, like onion or garlic.
Spinach is low FODMAP in servings of 1 ½ cups or 75 grams. Larger servings contain higher amounts of fructans.
Instructions
To make these low FODMAP egg muffins, simply:
Step 1: Preheat the oven to 350°F. Coat a muffin tin with nonstick cooking spray.
Whisking eggs in a glass measuring cup. Small bowls of lemon juice, lemon zest, and fresh dill weed surround it.
Step 2: Whisk together eggs, lemon zest, lemon juice, and dill. I like to do this in a quart-size glass measuring cup for easy pouring.
Step 3: Distribute the spinach and then the salmon evenly into the prepared muffin tin cups. Placing the salmon on top of the spinach helps to prevent all of the spinach from floating to the top when the egg is added. Add the egg mixture, dividing evenly between the cups (about halfway full).
Step 4: Bake for 18-22 minutes or until the eggs are set. Remove from oven and cool slightly before serving.
ENJOY!
