Low-FODMAP Egg Cups with (Turkey) Bacon and Cheese; Gluten-free

A classic recipe for low-FODMAP Egg Cups with bacon (or turkey bacon), cheese, or any toppings you desire. These low-FODMAP Egg Cups can be modified to include spinach, kale, ham or sausage.  You decide!

I prefer this low-FODMAP Egg Cup recipe to some others I have tried as I enjoy having the little low-FODMAP Biscuit Crust.  It makes this low-FODMAP Egg Cup more like a quiche, and is so much more delicious!

I like to prepare these low-FODMAP Egg Cups on a Sunday afternoon, and leave them in the fridge for a quick reheat in the mornings.  Perfect low-FODMAP breakfast on-the-go!

You may also enjoy my low-FODMAP Breakfast Bake and low-FODMAP Quiche recipes.  Or check out over 200 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Egg Cups with Turkey Bacon and Cheese; Gluten-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves: 12 egg cups

Prep Time: 15 minutes

Bake Time: 25-30 minutes

Total Time: 45 minutes

Bake 400 F

Equipment: muffin tin

Ingredients

  • 2 cups all-purpose, gluten-free Bisquick
  • 1/2 tsp salt
  • 1/2 cup melted butter or coconut oil
    • I used butter for my version
  • 1/2 cup low-FODMAP milk (such as almond or lactose-free)
  • 13 small or medium eggs, divided into 1 and 12 (depending on how big your muffin cups are)
  • 1/2 tsp cayenne (optional)
  • 1 & 1/2 cups shredded sharp Cheddar cheese or mozzarella, divided into 1/8 cup portions or less, depending on your muffin cup sizes
    • 1/2 cup is about 40 g, one low-FODMAP serving
  • About 3-4 tbsp finely chopped fresh basil or 2 tbsp chopped dried basil
    • Can also substitute sliced tomato or green pepper
  • 6 pieces turkey bacon (about 2 ounce each) or regular bacon
    • Can also substitute any other protein of your choosing
    • I used Oscar Meyer brand
      • Contains: turkey, sugar, salt, contains less than 2% of potassium lactate, water, potassium chloride, sodium diacetate, sodium phosphates, smoke flavor, sodium ascorbate, autolyzed yeast extract, sodium nitrite, soy lecithin
    • Salt and pepper to taste
    • Vegetable shortening, or baking spray for greasing

Directions

  • Pre-heat oven to 400 F
  • Grease muffin cups or spray with baking spray (do not use liners)
  • In a large mixing bowl, whisk together low-FODMAP gluten-free Bisquick, salt and cayenne (if using)
  • In a smaller bowl, whisk one egg with low-FODMAP milk
  • Add the milk mixture to the gluten-free Bisquick and stir
  • Then add the melted butter to combine.  You may wish to use your hands
  • Use a trigger ice cream scoop or a 1/4 c measure, portion out 12 biscuits into muffin cups and press out on the sides
    • Do not overhandle the dough, and try not to press too high on the cup sides
    • If the dough is very flaky then add more butter
  • In a skillet, or covered in microwave, cook bacon until softened, but not crisp
  • If bacon strips are large, cut in half lengthwise and then in half again horizontally
    • You will use 2 strips in each low-FODMAP egg cup
  • Lay strips of bacon over the biscuit dough
    • You may also opt for other meat, spinach or alternate low-FODMAP vegetables
  • Sprinkle with the cheese and chopped basil
  • Crack the egg in each cup, be careful not to overfill
    • They don’t have to look perfect :);  They will still taste delicious
  • Bake at 400 F for 25-30 min until egg whites are set
    • I put the muffin tray on a larger baking sheet in case of drips
  • Let sit in baking tin for about 5 minutes, then remove carefully to a cooling rack
  • Sprinkle with salt and pepper before serving and additional basil if desired

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