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Low FODMAP Eggplant Parmesan Egg Bake

Low FODMAP Eggplant Parmesan Egg Bake: A Digestive-Friendly Delight
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Difficulty: Beginner Prep Time 5 mins Cook Time 15 mins Total Time 20 mins
Servings: 2 Calories: 395
Best Season: Suitable throughout the year


Are you navigating the complexities of irritable bowel syndrome (IBS) and looking for recipes that are both delicious and gentle on your gut? Our Low FODMAP Eggplant Parmesan Egg Bake is not just a feast for the taste buds but also a considerate choice for those managing IBS symptoms.

With ingredients aligned with a low FODMAP diet, this dish is designed to minimize common food triggers, offering a bloat-friendly meal option that doesn’t compromise on flavor or satisfaction. Perfect for any meal of the day, this frittata is easy to make, packed with nutrients, and most importantly, kind to your digestive system.

This recipe was so good that as soon as it was done cooking, everyone wanted a bite. Ha! 

Nutritious, colorful, low FODMAP & bloat free ingredients


Off On

  1. Slice the eggplant into medium thickness
  2. Salt and Rest
    Lightly salt the eggplant slices on both sides to draw out moisture. Wrap the slices in a paper towel for a few minutes.
  3. Beat the Eggs: Whisk four eggs in a bowl.
  4. Slice & chop basil and add to egg mixture
    Chop basil into small pieces and incorporate it into the egg mixture. Basil is not only fragrant and flavorful but also considered low FODMAP, making it ideal for a bloat-free diet.
  5. Cube Tomatoes and add to egg mixture
    Adding color, nutrition, and tanginess to the dish without the risk of triggering IBS symptoms. ½ roma tomato per serving is low FODMAP.
  6. Panfrying the Eggplant
    Heat a pan over medium heat, add oil and cook the eggplant slices until slightly browned.
  7. Add in egg mixture
    Pour the egg mixture over the cooked eggplant slices, cooking on medium heat for 2-3 minutes. This gentle cooking method helps preserve the digestive-friendly qualities of the dish.
  8. Put in the oven & broil for 5 minutes
    Finish the cooking under the broiler for about 5 minutes. If you are using a pan that can’t go into the oven, you can turn to very low heat, cover the pan and let it finish cooking on the stove.


Serving Suggestion:

Serve this Low FODMAP Eggplant Parmesan Egg Bake warm, with a sprinkle of grated Parmesan cheese. Parmesan is a low lactose cheese, making it a suitable choice for those on a low FODMAP diet looking for a bloat-free dining experience.

Why This Dish Is a Game-Changer for IBS Sufferers:

  • Tailored for Digestive Health: By focusing on low FODMAP ingredients, this recipe is designed to minimize common IBS triggers, helping you enjoy your meal without the worry of aggravating your symptoms.
  • Rich in Nutrients: Despite being gentle on the gut, this frittata does not skimp on nutrition, offering a balanced meal that supports overall health.
  • Versatile and Easy: Suitable for any meal, this recipe is a testament to the fact that managing IBS symptoms doesn’t mean sacrificing flavor or convenience.

Embracing a diet that considers IBS symptoms and food triggers doesn’t have to be limiting. Our Low FODMAP Eggplant Parmesan Egg Bake proves that you can enjoy rich, flavorful meals without the fear of bloat or discomfort. It’s a testament to thoughtful cooking that respects both your palate and your digestive health. Give it a try and experience the joy of bloat-free, delicious eating!

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Keywords: Fiber, Gluten Free, Low FODMAP, Prebiotics, Bloat free recipe, Food intolerance
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