Low FODMAP Swiss Chard Egg Muffins

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Low FODMAP Swiss Chard & Egg Muffins

Name: Low FODMAP Swiss Chard & Egg Muffins
Prep time: 20
Cook time: 35
Cuisine: American

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20 min prep

35 min total

3 servings

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7 ingredients

These easy low FODMAP Swiss chard and egg muffins are delicious and nutritious! They make handy little snacks for breakfast on the go. They are also the perfect size either for a lunch box or...

1 bunch of Swiss or ruby chard, leaves only, washed
4 large eggs
Salt and freshly ground black pepper
2 tablespoons olive oil, divided
4 scallions (just the green parts)
3 tablespoons coarsely chopped Italian parsley
2 tablespoons crumbled feta cheese (optional)

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Nutrition Facts

Calories

272 cals

Fat

18 g

Saturated Fat

5 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

10 g

Carbohydrates

16 g

Sugar

7 g

Fiber

4 g

Protein

14 g

Sodium

686 mg

Directions

Preheat the oven to 375 degrees. Lightly oil a 6-cup muffin tin or line with paper muffin cups for easy clean-up. Set aside.
Put the washed chard leaves with the water clinging to the leaves in a pot with a tight-fitting lid. Wilt the chard over high heat for 5 minutes. Drain and run the chard under cold water to stop the cooking. Squeeze out the water and coarsely chop (see Chef Tips). Set aside.
In a small bowl, lightly beat the eggs, 2 tablespoons of cold water, salt, and pepper. Set aside.
Over medium-high heat, heat 1 tablespoon of oil in a saute or a seasoned non-stick frying pan. Add the green part of the scallions and saute until they start to turn golden and caramelize, about 2-3 minutes.
Add the chopped chard, a pinch of salt and saute for 2 to 3 minutes. Add the chopped parsley. Stir in and cook for a few more seconds. Pour the chard into the egg mixture. Stir to mix.
Spoon the egg mixture evenly into the muffin cups until it is used up. The cups should be about ¾ full. Sprinkle with crumbled feta to taste. Bake for 15 minutes or until the muffins are well risen and golden on top and a toothpick comes out clean. Place tin on a wire rack. Cool muffins for 10 minutes in the tin before turning out. Eat warm or cold.

Chef Tips

It’s best to chop the chard and parsley a little more finely than you would for a frittata so that the mixture fits nicely into the muffin cups. This recipe makes 6.

These muffins will keep in the fridge for up to 2 days, so they can be made ahead of time.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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