Prep time:  15 mins
Cook time:  15 mins
Serves: 4
 
A quick, tasty low FODMAP breakfast or lunch that won’t dissapoint. Make ahead for days when you don’t have time for food prep.
 
INGREDIENTS

• 8 eggs
• A handful of parmesan cheese (if tolerated)
• A pinch of salt and pepper
• Butter or coconut oil to grease the muffin tin

 

• My favorite fillings...
  • Roasted red pepper, diced with a few chopped basil leaves
  • Cooked bacon or sausage pieces with finely chopped fresh oregano
  • Spinach, roughly chopped with finely sliced chives and a pinch of nutmeg
  • Any other combo that you can think of...

 
INSTRUCTIONS

• Preheat the oven to 180 degrees C and grease a non stick 12 hole muffin tin with butter (or alternatively cut squares of baking parchment to line the tins)
• Whisk the eggs, salt, pepper and most of the parmesan together in a jug and set aside
• Prepare your chosen fillings as above and half fill each hole of the muffin tin with your choice of filling
• Carefully pour the egg and parmesan mix into each hole until ¾ full and sprinkle each with a little extra parmesan
• Cook in the oven for 15 minutes and allow to cool lightly in the muffin tin before serving

Prep Time: 10 minutes
Total Time: 1 hour
Serving Size: 4

Ingredients

• Olive oil
• 1 large bunch red chard or collard greens, thinly sliced into ribbons (about 4 loosely packed cups)
• Sea salt
• 1 small red pepper, seeded and diced
• 1 teaspoon cumin
• 1 tablespoon harissa (optional)
• One 28-ounce can diced tomatoes
• 4 large eggs
• 1/4 cup cilantro

Instructions

• In a large oven-proof (preferably cast iron) skillet, heat 1 tablespoon olive oil. Saute the chard over high heat until wilted and the stems have begun to soften, about 5 minutes. Transfer the chard to a bowl, along with any juices.
• Add another tablespoon of oil to the skillet. Saute the peppers over medium-high heat until soft, about 8 minutes. Stir in the cumin, and harissa, if using. Cook until fragrant, 2 minutes. Carefully pour in the tomatoes. Bring to a simmer over high heat. Cook until the tomatoes have begun releasing their liquid, 5 minutes. Using a fork or masher, crush the tomatoes to break up the larger chunks and create a saucy consistency. Reduce the heat to medium-low and simmer, stirring occasionally, until the sauce has thickened and the tomatoes have lost their acidity, about 20 - 30 minutes.
• Stir in the chard and simmer 5 minutes more. Create 4 large wells in the sauce. One at a time, crack the eggs into the wells. Simmer until the egg whites are set but the yolks are still runny, about 10 minutes. Garnish with the cilantro leaves and serve straight from the skillet.