Spanish Baked Eggs (low FODMAP)

This low FODMAP version of baked eggs provides a great source of protein, omega-3 fats, vitamin C, lycopene, and B vitamins.


Asafoetida is a resinous gum derived from a perennial fennel plant, that is often used in Indian cooking as an onion and garlic replacement.



Serves 2



1 tbsp. extra virgin olive oil

1/2 tsp. asafoetida

1 tin organic tomatoes

1 tsp. dried mixed herbs

Large handful spinach or kale

4 organic eggs

Sea salt and freshly ground black pepper, to taste

40g grated cheddar cheese (optional)

Fresh parsley, to garnish



Preheat the oven to 220°C. Heat the oil in a small frying pan, add in the asafoetida, tomatoes, and herbs, and season well. Allow to simmer for about 5 minutes.

Divide this mixture between 2 small ceramic dishes. Wilt the spinach or kale in the fry pan and then place it on top of the tomato sauce.

Crack in two eggs in each dish, season, and scatter with a small handful of grated cheese (if using).

Place in the hot oven and cook for around 10-12 minutes or until the cheese is melted and bubbling (if using).

Garnish with chopped parsley and serve.



Helen Ross is a Registered Nutritionist ® specialising in gut health and IBS support. If you'd like to know more about eating for a healthy gut, or lifestyle tips for keeping your gut healthy, book in for a FREE call here to discover how she can help you.


Helen offers a virtual (online) clinic and IBS support and nutritional therapy services locally to the Bridport, Dorchester, Weymouth, Poole, Bournemouth, and East Devon areas.



My Simple Gut ReSet is designed to help us get to the root cause or causes of your health issues. The aim is to nourish and support the gut lining to assist it back to a healthy state. A robust intestinal lining is an essential first step for finding freedom from painful, frustrating and embarrassing symptoms of IBS and other gut-related symptoms and health problems.


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