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When you don’t feel like cooking but yet want something scrumptious and healthy, this is the BEST alternative. Hello, low FODMAP cooked eggs in a tortilla. These simply require a few minutes of preparation before you can set the oven to work.
If you’ve never had tortilla-baked eggs, imagine this as a cross between a pizza and a frittata. You end up with a slice of heaven so exquisite you can devour it with your hands.
FODMAP note: When selecting a tortilla wrap, be cautious to ensure that it is manufactured from corn or maize flour and does not include wheat flour or any other high FODMAP components.
Baked eggs with low FODMAP tortillas
EGG TORTILLA BAKED 1 tablespoon olive oil (for brushing the pan) 1/2 cup baby kale or baby spinach and 1 corn tortilla (we used Old El Paso Gluten Free Tortillas) (roughly chopped) 3 eggs 3 cherry tomatoes, 1 tablespoon green onions or scallions (green leaves alone, coarsely chopped) (cut into quarters) 1/8 teaspoon (a little sprinkle) paprika* Season with salt and pepper 1 tablespoon shredded colby, cheddar, or vegan cheese, as desired.
Method Set the oven’s temperature to 180 C (350 F). Cut the cherry tomatoes into quarters, finely slice the spring onions or green onions, roughly chop the spinach or kale, add grated cheese, if using. A small oven-safe frypan or baking dish should be greased (you want the dish to be slightly smaller than the tortilla). This approach implies you’re preparing the dish for one person. If you’re preparing more than one serving, you may either layer the tortillas in a big dish or divide them among many little baking pans.
Similar to how you would press a sheet of pastry into the dish’s bottom, gently push the tortilla into place. To create a lip that will contain the eggs, you want the tortilla’s edges to slightly curve up the sides. Spread the kale or spinach evenly on the tortilla’s top. Then, scatter the chopped tomato and spring onion/scallion leaves on top of the cracked eggs. Add a dash of paprika and a few pinches of salt and pepper to season. Then, if using, top with shredded cheese.
The egg whites should be set (they shouldn’t jiggle when you shake the pan) after 15 to 20 minutes of baking in the oven. The low FODMAP tortilla baked eggs should be taken out of the oven and placed on a plate. Enjoy when cut into quarters!