Can You Have Scrambled Eggs on a Low FODMAP Diet? The Gut-Friendly Guide

October 7, 2025 •

4 min read

Eggs are a fantastic source of protein with minimal carbohydrates, making them naturally low in FODMAPs. This versatility means that, with a few modifications, you can have scrambled eggs on a low FODMAP diet without triggering digestive symptoms.

Quick Summary

Pure eggs are low FODMAP, but typical add-ins like milk, cream, and high-FODMAP vegetables can cause issues. This guide explains how to select safe ingredients, outlines simple recipes, and provides tips for preparing delicious, gut-friendly scrambled eggs.

Key Points

Eggs are naturally low FODMAP: As a pure protein source, eggs contain virtually no fermentable carbohydrates, making them safe for a low FODMAP diet.
Avoid high-FODMAP additions: The main risk lies in ingredients like regular milk, cream, certain cheeses, and high-FODMAP vegetables such as onion and garlic.
Use safe substitutes for flavor: Achieve a delicious taste without triggers by using lactose-free milk, hard cheeses, and the green parts of spring onions or chives.
Incorporate low-FODMAP vegetables: Boost nutrition and flavor with additions like spinach, bell peppers, or tomatoes, which are all safe options.
Cook with low-FODMAP fats: Butter, olive oil, and other cooking oils are safe to use for preparing your scrambled eggs.
Choose your sides carefully: Pair your eggs with low-FODMAP options like sourdough or gluten-free bread to avoid reintroducing high-FODMAP ingredients.

The Gut-Friendly Verdict: Scrambled Eggs on a Low FODMAP Diet

For anyone managing Irritable Bowel Syndrome (IBS) or other digestive sensitivities, the question of 'can you have scrambled eggs on a low FODMAP diet?' is a common one. The good news is that eggs themselves are naturally low in FODMAPs, making them an excellent protein source. The key to enjoying scrambled eggs on this diet lies not in the eggs themselves, but in the ingredients you mix with them. By making simple substitutions for high-FODMAP additions like regular milk, cream, and certain seasonings, you can enjoy this breakfast staple without concern.

The Sneaky FODMAPs in Your Scrambled Eggs

While eggs are safe, many traditional scrambled egg recipes call for ingredients that are high in FODMAPs. Understanding these potential triggers is the first step toward a gut-friendly meal.

Dairy: Standard cow's milk and cream are high in lactose (the 'D' in FODMAP). This can be a major issue for those with lactose intolerance. Many cheeses, particularly soft ones like cottage cheese and ricotta, are also high in lactose.
High-FODMAP Vegetables: A popular way to boost the flavor of scrambled eggs is by adding vegetables, but some are off-limits. Onions, garlic, mushrooms, and asparagus are all high in FODMAPs and should be avoided during the elimination phase.
Certain Seasonings: Garlic and onion powder, commonly used for seasoning, contain concentrated FODMAPs. It's crucial to check the ingredient list on any pre-made seasoning blends to ensure they don't contain these hidden triggers.

How to Make Low FODMAP Scrambled Eggs

Creating a low FODMAP version of this breakfast is simple and requires only a few key swaps. The goal is to replace the high-FODMAP elements with low-FODMAP alternatives that still deliver on flavor and texture.

Safe Ingredient Alternatives:

Milk: Substitute regular milk or cream with lactose-free milk, almond milk, or a small amount of heavy cream (due to its low lactose content).
Cheese: Opt for aged, hard cheeses like cheddar, feta, or parmesan, which contain very little lactose.
Aromatics: Instead of onion or garlic, use the green parts of spring onions (scallions) or chives for a mild, oniony flavor. For a more intense flavor, use garlic-infused oil, as the FODMAPs in garlic are water-soluble but not oil-soluble.
Cooking Fat: Butter, olive oil, and other vegetable oils are low FODMAP and safe for cooking.

Comparison Table: High vs. Low FODMAP Scrambled Egg Ingredients

To make smart choices, here's a quick comparison of common scrambled egg ingredients:


Ingredient Category	High FODMAP Options	Low FODMAP Alternatives
Dairy	Regular cow's milk, heavy cream (large amounts), cottage cheese, ricotta	Lactose-free milk, small amounts of heavy cream, hard cheeses (cheddar, feta), lactose-free yogurt
Vegetables	Onion, garlic, mushrooms, asparagus, broccoli	Spring onion (green parts only), chives, spinach, bell peppers, zucchini, tomato
Flavorings	Garlic powder, onion powder, spice blends with high-FODMAP ingredients	Garlic-infused oil, dried chives, dried herbs (oregano, dill, parsley), salt, pepper
Cooking Fat	None (most oils and fats are low FODMAP)	Butter, olive oil, coconut oil, other vegetable oils

Delicious Low FODMAP Scrambled Egg Recipes

Ready to get cooking? Here are a couple of tested, delicious recipes to inspire your gut-friendly breakfast.

Low FODMAP Greek Scrambled Eggs

Ingredients: 3 large eggs, 2 tsp garlic-infused olive oil, 1 diced common tomato, 1 tbsp fresh chopped parsley, 1 tbsp fresh chopped chives, salt and pepper to taste.
Method: Sauté the tomato in garlic-infused oil until juices reduce. Beat the eggs with parsley and chives. Pour egg mixture over tomatoes. Cook, gently folding, until eggs are done to your liking. Season with salt and pepper.

Low FODMAP Spinach and Feta Scrambled Eggs

Ingredients: 3 eggs, 1/4 cup lactose-free milk, 1/4 cup baby spinach, 1/4 cup crumbled feta, 1 tbsp butter, salt and pepper.
Method: Whisk eggs with lactose-free milk and seasoning. Melt butter in a pan and sauté spinach until wilted. Pour egg mixture into the pan and stir gently until just set. Stir in feta until melted.

Finding the Right Low FODMAP Bread

Many people enjoy scrambled eggs with toast, but this requires mindful bread selection. Many wheat-based products are high in fructans. Your options include gluten-free breads, which are often lower in FODMAPs, or traditionally prepared long-rise sourdough bread, where the fermentation process breaks down fructans. Always check with the Monash University app to confirm safe portion sizes and ingredients.

The Final Word

It's absolutely possible to enjoy scrambled eggs on a low FODMAP diet. The key is to be a label-savvy chef, swapping high-FODMAP dairy, vegetables, and seasonings for safe, flavorful alternatives. With a little care in ingredient selection, you can start your day with a satisfying, gut-friendly breakfast that supports your digestive health. Remember, individual tolerance varies, so it's always best to reintroduce foods cautiously after the elimination phase to determine your personal triggers.

For more information on the low FODMAP diet and managing IBS symptoms, consider exploring the authoritative resources available from Monash University.

Frequently Asked Questions

Eggs are considered a low FODMAP food because they are primarily a source of protein and fat, containing almost no carbohydrates. Since FODMAPs are types of fermentable carbohydrates, eggs naturally do not contain them.

Instead of regular cow's milk, which is high in lactose, you can use lactose-free milk or a small amount of heavy cream. Some individuals also tolerate certain plant-based milks like almond milk, but always check portion sizes using the Monash app.

Yes, but you must choose carefully. Opt for hard, aged cheeses like cheddar, feta, or parmesan, as the lactose content is significantly reduced during the aging process.

To get an onion-like flavor, use the green parts of spring onions (scallions) or chives. For a garlic flavor, use garlic-infused oil. The FODMAPs in garlic are not released into the oil during the infusion process.

Yes, you should avoid vegetables like onions, garlic, mushrooms, and asparagus, which are all high in FODMAPs. Stick to low-FODMAP veggies such as spinach, bell peppers, and tomatoes.

Most cooking oils, including olive oil, coconut oil, and butter, are low FODMAP and safe for preparing your eggs. They contain no fermentable carbohydrates.

You can have toast, but the type of bread is important. Choose certified gluten-free bread or traditionally made, long-rise sourdough bread, which has fewer fructans. Always check for low-FODMAP certification.