When it comes to using up leftovers, there’s nothing like working it into an omelette. My most common leftover is feta. It’s one of my favourite cheeses, but the block it’s sold in is always bigger than I need for my salad. And unfortunately, feta doesn’t keep long after opening. I wrapped up the leftover piece of cheese and store it in the fridge, as a promise for a nice lunch the next day. This time it ended up crumbled onto a low FODMAP mushroom omelette, with some fresh baby spinach for a nice added crunch. It turned out tasty, healthy and filling, so I wanted to share it here.
Ingredients for low FODMAP mushroom omelette
Lots of protein, some vegetables and low carb; this is a filling meal. Unless you have a big appetite, I’d say this recipe feeds two for breakfast. I have some notes on the ingredients and their low FODMAP limits.
Eggs – I used two eggs for a 28cm skillet. Eggs are cheap, a good source of protein and contain no FODMAPs.
Canned mushrooms – While fresh button mushrooms are very high in FODMAPs, the canned ones are limited low FODMAP. These are tested safe up to 75 grams per serving. Large servings are high in mannitol.
Baby spinach – If you don’t have any at hand, you can substitute this with another leafy green. Arugula, English spinach or lamb’s lettuce could work well in this omelette. Baby spinach is tested safe up to 75 grams per serving. Large servings are high in fructans.
Feta – Can be swapped by other types of brined white cheese. Monash only found trace amounts of FODMAPs in this ingredient.
Dried chives – A jar of dried herbs is cheaper than buying them fresh. Chives give a leek-y taste to the omelette and contain no FODMAPs.
Can I make this ahead of time?
While omelettes taste just fine when eating cold, the spinach and feta don’t keep very well after preparation. It’s best to eat this low FODMAP mushroom omelette soon after cooking.
Low FODMAP mushroom omelette with feta and spinach
Ingredients
- 2 medium eggs
- 10 grams margarine
- 75 grams canned mushrooms
- 30 grams baby spinach
- 50 grams feta
- 1 tsp dried chives
- 1/8 tsp salt and pepper
Instructions
- Drain the canned mushrooms and rinse them well. Wash and dry the spinach (mine came with sand).
- Put a large skillet on the stove on medium-high heat. Melt the butter and add the mushrooms. Let the mushrooms brown a little.
- In a bowl, beat the two eggs. Add your chives, salt and pepper and briefly mix them into the egg mixture.
- Push the mushrooms to one side of the skillet. Pour in the egg mixture, and swirl the skillet around to distribute the eggs evenly.
- Let the omelette bake until the top layer starts to set. Turn off the heat and put the baby spinach on the mushroom half of the omelette. Top it off with crumbled feta and fold in half.
Notes
- Canned mushrooms are low FODMAP up to 75 grams per serving (after that, high in mannitol).
- Baby spinach is low FODMAP up to 75 grams per serving (after that, high in fructans).
- Feta cheese is considered to have only “trace amounts of FODMAPs” according to the Monash app, as it is naturally low in lactose.
Blogpost and recipe last revisited July 2022.
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