Healthy Spinach Tomato Egg Scramble (Low FODMAP)

I love a nourishing quick breakfast. This one is packed with protein from the eggs and nutrients from the fresh spinach and tomato and tastes wonderful. It’s great for a gut-friendly breakfast or a weekend brunch. I’ve even made it for dinner on the really crazy nights!  

Ingredients

2 large eggs

This is the main ingredient of this recipe. There has been much discussion over the years whether eggs are good for you or not. You can read more about that here. Overall, eggs are a great source of lean protein, some B vitamins and vitamin D.

1 tablespoon of lactose free milk (or cow’s milk if preferred)

Monash FODMAP app shows that 1 tablespoon of milk contains a low serving of lactose. This means you can use regular cow’s milk in this recipe if you prefer.

Salt and pepper to taste

1 tablespoon butter or vegetable oil

This ingredient is important in preventing your eggs from sticking to the pan. It also adds a bit of flavor. Butter contains a very small amount of lactose (FODMAP) so it can be used in moderation. Use vegetable oil if you prefer.

½ cup baby spinach

Spinach is a nutrient packed vegetable. It has iron, calcium, potassium, vitamin C, and vitamin A to name a few.¹ Each of these nutrients play a role in maintaining your overall health. Spinach does contain the FODMAP fructan if consumed in high serving sizes. A low serving size is 1 ½ cup, per Monash FODMAP app.

2 tablespoons diced Roma tomato

Tomatoes are also nutrient packed. Among others, they contain calcium, potassium, vitamin C, and vitamin A, like spinach.² Tomatoes contain the FODMAP fructose. Per Monash FODMAP app, 1/3 medium Roma tomato or about 2 tablespoons is a low serve of FODMAPs. 

2 tablespoons shredded cheddar cheese

You may be thinking, “Doesn’t cheddar cheese have the FODMAP lactose in it?” The answer is yes. However, the lactose content of cheddar cheese is much lower compared to a glass of milk. According to Monash FODMAP app, 2 slices of cheddar cheese is considered a low FODMAP serving. This recipe uses about half of that amount. This ingredient is also very important to balance the overall flavor of the dish.

How to make the egg scramble

In a small bowl, crack the eggs and add the milk, salt and pepper. Whisk with a fork or whisk.

Heat pan on medium heat. Add butter or oil to the pan.

When butter is melted, dump the egg mixture into the pan. Tear up spinach leaves and add to the eggs. Add the tomatoes as well.

Gently stir the egg mixture with a spatula, scraping the solid pieces of egg out of the way and allowing the remaining liquid eggs to flow to the bottom. Continue this until eggs are thoroughly cooked and soft.

Transfer eggs to a plate. Sprinkle shredded cheese on top and enjoy.

Sources

1. Food Data Central. Spinach, baby. USDA. https://fdc.nal.usda.gov/food-details/1999632/nutrients. Published October 28, 2021. Accessed November 7, 2025.

2. Food Data Central. Spinach, baby. USDA. https://fdc.nal.usda.gov/food-details/1999634/nutrients. Published October 28, 2021. Accessed November 7, 2025.