A Low FODMAP Recipe For Spinach and Poached Eggs on Toast

 Time to make: 5-10 minutes

 Difficulty: Medium

 Servings: 1 portion

Having a good breakfast to begin your day is of utmost importance. If you’re tired of your bowl of lactose / gluten free milk and cereal, here’s an option which will be much more satisfying. This is also great as a mid day snack or light lunch.

It’s easier than ever to get hold of GF bread in supermarkets now. Besides, eggs on toast never gets old and fits perfectly for the low FODMAP diet. Throw in some delicious, versatile and healthy greens and your plate is starting to look great! Here’s how to get that perfect wilted spinach and poached eggs on toast!


The following are the ingredients you will need to get this recipe right:

  • Olive oil - 1 tbsp
  • Spinach - 1 large handful
  • Nutmeg - 1 whole, grated
  • Free-range egg - 1
  • White wine vinegar
  • Gluten-free bread, toasted - 1 slice
  • Sea salt - to taste
  • Black pepper, freshly ground


The first step is to wilt the spinach. This is achieved easily by heating the oil in a saucepan over medium heat. Add the spinach, grate a little nutmeg and sprinkle some salt and pepper for seasoning. Close the lid and allow the spinach to cook for 1-2 minutes until it starts to wilt. Be careful not to burn it.

In the meantime, boil a pan of water and then reduce the flame to a simmer. Add a dash of white vinegar and break the egg as close to the surface of the water as possible. Let the egg cook for 2-3 minutes or until it reaches the consistency you like. If you don't want to use the vinegar method check out this guide - we know it can be tricky!

Finally, for plating, place the spinach on the toast and top it with the poached egg. Season to your liking with salt and pepper.

Final Thoughts

There are more than enough ingredients out there to make each meal exciting, even on the FODMAP diet. Experiment with adding nuts, a little (1/8) avocado, or even some meat or fish. You can tap into a whole plethora of foods and combinations that you may have ignored otherwise on a normal diet.