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Are eggs low FODMAP?

As a low FODMAP (fussy) pescatarian, I need every low FODMAP protein source I can get. Which is why we’re asking the question: are eggs low FODMAP?

Before we get into it, a quick note. I am not a Doctor and this information is not intended to treat or diagnose. It is solely for use on your everyday low FODMAP journey. Always consult a doctor or dietician before embarking on an elimination diet.

Are eggs low FODMAP?

Excellent news! Eggs are a FODMAP free food. Because they don’t contain carbohydrates, they do not contain FODMAPs. This makes them an excellent protein choice for anyone on the low FODMAP diet.

That said, eggs can often be prepared with high FODMAP ingredients such an onion or garlic. To ensure eggs are FODMAP free, any dish they contain should also use low FODMAP ingredients.

An aerial brightly lit image of different coloured heirloom eggs on a white marble table. A water glass sits to the top of the image an casts a pattern down across the eggs.

Are eggs vegetarian?

Vegetarian foods are defined as those that do not contain animal flesh. Under this definition, eggs are considered vegetarian. However, this is really up to the individual to decide.

I am a very fussy pescatarian who is mostly vegetarian. Before I included fish in my diet, I still ate eggs. This is my own personal decision, and yours might be different. I have a roundup of 50+ vegan low FODMAP recipes on my site, as well as 80+ low FODMAP vegetarian recipes (many of which are egg free).

A dark and moody image of freshly rolled gluten-free beetroot pasta atop a dark blue backdrop
Gluten free beetroot pasta that uses eggs

Low FODMAP recipes that use eggs

The following is a list of my favourite low FODMAP egg recipes on my website and in my book. They are all gluten free and vegetarian (if your own personal definition of vegetarian includes eggs). I have grouped the recipes into both sweet and savoury, because there are too many to choose from!

Savoury low FODMAP egg recipes

Gluten free egg noodles

This is one of my favourite recipes from my cookbook, Intolerance Friendly Kitchen. These egg noodles are so delicious with a simple coating of tamari and toasted sesame oil. They are also very good in my low FODMAP chilli oil noodle recipe, too.

A side on view of gluten free egg noodles in the making. Set against a white marble table and white backdrop, noodles are draped over a spoon handle to dry as others are strewn across the table

Gluten free egg pasta without xanthan gum

This recipe uses the magic of a scald and the magic of eggs to create a gluten free, low FODMAP pasta that is made entirely without xanthan gum. Use it anywhere you would use regular pasta.

Gluten free egg pasta without xanthan gum
A delicious gluten free pasta recipe without xanthan gum.
Check out this recipe
An aerial image of gluten free egg pasta on a wooden board atop a white marble table. Two glasses of water sit to the top of the image.
An aerial image of gluten free egg pasta on a wooden board atop a white marble table. Two glasses of water sit to the top of the image.

Low FODMAP gluten free potato gnocchi

This gluten free gnocchi uses an incredibly simple mix of potatoes, eggs, rice flour and tapioca flour. It freezes well and makes lots of gnocchi, so you’ll have freezer meals for weeks to come.

Gluten free potato gnocchi
A delicious, carb centric way to use eggs in low FODMAP cooking.
Check out this recipe
A close up of a small skillet of FODMAP friendly pasta sauce baked with gluten free potato gnocchi. A fork dips into the gnocchi in the bottom right hand side of the image.
A close up of a small skillet of FODMAP friendly pasta sauce baked with gluten free potato gnocchi. A fork dips into the gnocchi in the bottom right hand side of the image.

Gluten free corn fritters

Would you believe that corn has a low FODMAP threshold?! It does, and we’re making good use of that in these corn fritters. Although there’s a grain free option, use the buckwheat option for a lower FODMAP fritter. The fritters use eggs to pump up the nutrition and to bind the fritters together.

Gluten free corn fritters
Easy and delicious gluten free corn fritters that are low FODMAP in single fritter serves.
Check out this recipe
An aerial image of a bright blue ceramic plate topped with gluten free corn fritters. The plate sits on a white marble table with a water glass to the top left of the plate.
Gluten free corn fritters stacked against a white backdrop on a bright blue plate

Low FODMAP vegetarian Caesar salad

This Caesar salad is a little different in that it uses salt and pepper tofu instead of croutons. It has a delicious low FODMAP caesar dressing and is perfection with a few jammy eggs.

Vegetarian caesar salad with salt and pepper tofu croutons
A delicious low FODMAP vegetarian salad
Check out this recipe
Vegetarian, Gluten Free and FODMAP Friendly Caesar Salad on a white plate atop a white marble table.
A vegetarian Caesar salad atop a large white ceramic serving platter. Other plates of Caesar salad and glasses of water surround the central serving platter which sits on a white marble table.

Low FODMAP Pad Thai

I love Pad Thai SO MUCH that I make this low FODMAP version weekly. It’s vegetarian and uses eggs for protein and to bind everything together.

Low FODMAP Pad Thai
Low FODMAP Pad Thai that is vegetarian but has a vegan option too.
Check out this recipe
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime
An aerial view of a black skillet filled with FODMAP friendly Pad Thai on a white marble table. A glass of water sits to the top left of the image, catching sunlight. The Pad Thai is casually arranged and topped with spring onion greens, bean sprouts, toasted peanuts and wedges of lime

Gluten free yeasted flatbread

This yeasted flatbread is flexible, fluffy and delicious, all without xanthan gum. It’s the perfect accompaniment to a low FODMAP vegetarian curry. The recipe uses eggs for binding, flavour and texture.

Gluten free yeasted flatbread
Delicious fluffy gluten free flatbread without xanthan gum
Check out this recipe
An aeria close up view of a gluten free yeasted flatbread that has been dipped in the gravy of a FODMAP friendly shahi paneer. It sits atop a white ceramic plate and the gravy is smeared across the bottom portion of the plate
An aerial close up view of a gluten free yeasted flatbread topped with melted butter and sitting atop a white speckled ceramic plate

Low FODMAP spanakopita pie

This delicious low FODMAP spanakopita pie is both gluten free and vegetarian. It uses an easy homemade gluten free yoghurt pastry and a spinach feta filling that is full of flavour. Eggs bring everything together for a filling low FODMAP meal.

Gluten free Spanakopita tart
A delicious gluten free, low FODMAP and vegetarian tart that everyone will enjoy.
Check out this recipe
An aerial shot of a gluten free spanakopita style tart. The tart sits atop a marble and wood serving board on an olive linen tablecloth. A slice of pie has been taken from the bottom right side, revealing the marble underneath
An aerial shot of a gluten free spanakopita style tart. The tart sits atop a marble and wood serving board on an olive linen tablecloth. A slice of pie has been taken from the bottom right side, revealing the marble underneath

Gluten free, low FODMAP vegetarian sausage rolls

These gluten free sausage rolls are low FODMAP and vegetarian. You can use any gluten free pastry you like (or not, if you don’t need them to be gluten free). Personally, I like using the gluten free puff pastry from Intolerance Friendly Kitchen. The rolls use egg to bind the mixture together.

Low FODMAP vegetarian sausage rolls
Delicious, meaty (yet vegetarian) sausage rolls that use an egg for binding.
Check out this recipe
An aerial view of a plate of gluten free, vegetarian or vegan mini sausage rolls. The rolls sit atop a white ceramic plate on a white marble table, and a small bowl of tomato sauce sits in the top corner of the plate. The scene is lit up with harsh sunlight, creating light and shadow across the table
An aerial view of a plate of gluten free, vegetarian or vegan mini sausage rolls. The rolls sit atop a white ceramic plate on a white marble table, and a small bowl of tomato sauce sits in the top corner of the plate. The scene is lit up with harsh sunlight, creating light and shadow across the table

Sweet low FODMAP recipes that use eggs

Dairy free lemon curd

This dairy free lemon curd is my absolute go-to for all things curd. I actually prefer this version to curd using butter! You can use it for lemon or lime curd, or even berry curds (recipe below). This is a dairy free egg based recipe.

Dairy free lemon curd
Delicious, zingy and bright lemon curd without butter or any dairy.
Check out this recipe
An aerial view of a dairy free lemon curd tart topped with passionfruit on a white marble table. The tart has been sliced and the pieces sit slightly away from the tart. A white linen cloth sits to the right of the tart.
An aerial view of a dairy free lemon curd tart topped with passionfruit on a white marble table. The tart has been sliced and the pieces sit slightly away from the tart. A white linen cloth sits to the right of the tart.

Gluten free olive oil cake

This gluten free olive oil cake is one of my favourite simple gluten free cakes. It is xanthan gum free and uses eggs for a moist and delicious crumb. Omit the optional pistachio topping for a low FODMAP choice.

Gluten free olive oil cake
A delicious gluten free olive oil cake with a perfectly tender crumb.
Check out this recipe
A side on brightly lit image of a gluten free olive oil cake chopped with pistachios and icing sugar. The cake sits atop a white marble table and is surrounded by water glasses, a slice of cake on a white ceramic plate and pinch bowls filled with pistachios
A side on image of a gluten free lemon olive oil cake in contrasting light against a black backdrop

Low FODMAP, SIBO friendly protein mug cake

While on the SIBO diet, I got very into protein powder. It kept me full and was a sweet little treat I could enjoy, particularly in the early stages of the diet. This protein powder mug cake uses protein, banana, nut butter and an egg for a super filling protein treat that is ready in 5 minutes. I have developed a vegan version and a whey protein version, too.

Protein mug cake
A quick and easy protein mug cake that will help keep you full and hitting your protein goals.
Check out this recipe
An aerial view of a protein mug cake topped with two small scoops of vanilla ice cream. The mug cake is in a white speckled ceramic mug on a white speckled ceramic plate
An aerial view of a protein mug cake topped with melting vanilla ice cream and melted chocolate. The cake sits in a white speckled ceramic mug which sits on a dark metal steel backdrop

Banana protein pancakes

These banana protein pancakes are another easy SIBO friendly, low FODMAP recipe. They’re filling (thanks to the eggs and bananas) and a bit of fun. I have also developed a vegan version.

An aerial view of a bright blue ceramic plate topped with gluten free protein pancakes smothered in peanut butter and topped with banana coins, choc chips and maple syrup. The plate sits on a white marble table that is in filtered sunlight.

Gluten free cinnamon rolls

There is nothing better than a plush and delicious cinnamon roll. These babies are xanthan gum free and nut free, and can be topped with a vegan icing or a thick cream cheese icing.

Gluten free cinnamon rolls
Fluffy and delicious gluten free cinnamon rolls
Check out this recipe
An aerial view of gluten free, vegan cinnamon scrolls sitting snug in a baking dish. The scrolls have been topped with a glaze that oozes into the cinnamon swirls
An aerial close up image of gluten free, vegan cinnamon scrolls in a baking dish. The scrolls are topped with a sugary glaze.

Gluten free lemon drizzle cake

This lemon drizzle cake uses no xanthan gum and no flour blends. A single flour (white rice flour) forms the backbone of this deliciously buttery cake. Eggs hold everything together and make for a perfectly rich crumb.

Gluten free lemon drizzle cake
A delicious and fluffy gluten free lemon drizzle cake that is the perfect amount of tangy.
Check out this recipe
A side on image of a gluten free lemon drizzle cake being sprinkled with icing sugar. The cake sits atop a white marble table against a black backdrop and is topped with drizzled icing and dried lemon slices. Icing sugar sprinkles down from the top of the image
A side on view of a gluten free lemon drizzle cake being sprinkled with icing sugar

Pavlova with dairy free raspberry curd

As promised, the dairy free berry curd. This pavlova is a no waste pavlova – it uses the egg whites in the pav, and the egg yolks in the dairy free curd.

Pavlova with lactose free raspberry curd and berries
A no waste pavlova with a perfectly tangy dairy free raspberry curd.
Check out this recipe
Pavlova covered in lactose free raspberry curd and lots of red berries against a black backdrop
Pavlova with raspberry curd and lots of red berries against a dark backdrop

Lactose free creme caramel

This beautiful creme caramel uses lactose free milk, sugar and eggs to form a perfectly set custard with a caramelised sugar sauce. It is as delicious as it is visually arresting.

Lactose free creme caramel
A beautiful and delicious low FODMAP creme caramel
Check out this recipe
Lactose free creme caramel from www.georgeats.com | @georgeats
Lactose free and FODMAP friendly creme caramel from www.georgeats.com

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