Looking for a savoury lunch idea for one? These quick and easy low FODMAP cheesy egg sandwich will hit the spot!
Ok, I have an unhealthy obsession with these egg sandwiches! Made with tasty cheese and fresh basil and tomato, they feel like a very grown up twist on the fried egg sandwiches I grew up on!
My favourite part is that they’re so quick! I am not above sacrificing a second frying pan to melt my cheese and fry my egg at the same time. So these cheesy little sandwiches are ready in like 10 minutes!
Plus, if you’re looking for a power-packed lunch idea, these little babies have 14 g of protein per serving! So they’re the perfect way to set your day up for success!
Keep it FODMAP friendly
Unleash your inner foodie with these simple cheesy egg sandwiches! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, sourdough bread. If you’re in the elimination phase of the low FODMAP diet, you’ll need to use traditional long-rise sourdough bread. It doesn’t matter if the product is made of a high-FODMAP ingredient like wheat, because the fructans will be broken down during the fermentation process.
When you’re purchasing sourdough, look for sneaky ingredients like yeast or “sourdough flavouring” (ew), which are clues that the bread was not allowed to rise over a long period of time.
Next up, Mozzarella cheese. According to Monash University, mozzarella is low FODMAP in servings of 1/4 cup or 2 slices (40g) per sitting. Servings of 4 cup (630 g) or more are high in the FODMAP lactose.
We’ll be using 1 slice of mozzarella, which works out to 20 g per serving. This is well within Monash’s recommended range.
The remaining ingredients won’t add anything to your FODMAP load, so you’re good to go here.
Pick your sidekick!
Dress up your cheesy egg sandwich with this simple low FODMAP avocado and asiago salad or this simple low FODMAP kale and strawberry salad! Dress it down with these tasty low FODMAP potato wedges!
FODMAP math
These low FODMAP cheesy egg sandwiches will hit the spot! Check out the notes below to see how many servings of each FODMAP group are in one sandwich.
Fructose = 0
Lactose = 0
Fructan = 1
GOS = 1
Polyol = 0
Want to try this tasty recipe? Don’t forget to save it for later!
low fodmap cheesy egg sandwiches
- Total Time: 25 min
- Yield: 1 sandiwch 1x
Description
Packed with protein, this easy low FODMAP cheesy egg sandwich will rock your socks!
Ingredients
- 1 tsp olive oil
- 1 egg
- 1 slice sourdough bread
- 1/2 tbsp unsalted butter
- 1 slice mozzarella cheese
- 3 fresh basil leaves
- 1 slice tomato
Instructions
- Heat up your oil in a large frying pan. Once the oil is warm, fry your egg to your taste. Set your egg aside.
-
Spread the butter on the outside of your bread and add it to the frying pan. Top one half of the bread with mozzarella and cook over medium-low heat until the bread is lightly toasted and the cheese has melted.
-
Transfer the toasted bread to a cutting board and cut the bread in half. Top the naked half with your egg, followed by the basil and tomato. Top with the cheesy bread. Serve warm.
Notes
Recommended low FODMAP serving – 1 sandwich per sitting
- Prep Time: 10 min
- Cook Time: 15 min
- Category: breakfast, lunch
- Method: stovetop
Nutrition
- Serving Size: 1 sandwich
- Calories: 288
- Sugar: 2 g
- Sodium: 157 mg
- Fat: 16 g
- Saturated Fat: 6 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 2 g
- Protein: 14 g
- Cholesterol: 203 mg
Keywords: low FODMAP cheesy egg sandwich, gluten-free cheesy egg sandwich
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You might also like one of these:
- Low FODMAP Vegetable Frittata Packed with fresh vegetables, eggs, and cheese, you’ll have breakfast fit for a foodie in just 20 minutes!
- Low FODMAP Scrambled Eggs with Dill and Feta Shake up your morning with these low FODMAP scrambled eggs with dill and feta. With a silky smooth texture and a little zip, these scrambled eggs will put some pep in your step.
- Low FODMAP Grilled Cheese Looking for a classic lunch idea? Brace your taste buds, friend! This grilled cheese sandwich is so good you’ll forget it’s low FODMAP!
If you like this post don’t forget to share it! Follow me on YouTube @flipyourleaf for a ton of videos on understanding FODMAPs, IBS mechanics, and how to feel safe in your body. Together we’ll get the low FODMAP diet down to a science!
