Low FODMAP Instant Pot Recipe: Veggie Egg Bites
These low FODMAP Instant Pot veggie egg bites are packed with protein ad fiber and are such a delicious and easy on-the-go breakfast. If you like the sous vide eggs at Starbucks, then keep on reading! Pair these egg bites with your favorite whole grain toast or some fruit and you have yourself a balanced first meal of the day!
*Disclaimer: I have no affiliations with Instant Pot or Starbucks.
My First Instant Pot
I know, I know, I am way late to the party on this one, but I just recently got my FIRST Instant Pot!
To say I am obsessed is an understatement. I have already bought accessories and have tried all types of recipes!
My relationship with this pressure cooker was not love at first sight though. I was terrified to use this thing, thinking that my house was going to explode! Luckily my friend walked me through it and now it is like second nature to me.
Believe it or not, my favorite things to make in the pressure cooker are eggs! I have made egg muffins, soft boiled, and hard boiled eggs. It is super easy to make and they come out PERFECT! True confession: I was HORRIBLE at boiling eggs before this! No matter what tips and tricks, I tried, they NEVER came out right.
Basic Low FODMAP Instant Pot Egg Bites Recipe
Once you have the pressure cooker silicone mold (see picture below), then you can essentially make any egg bite you’d like. You can even make donut holes in this mold!
The basic egg bite recipe for these molds is this:
- 5 eggs
- ¼ cup of dairy of your choice
- And… flavor! (meats, low FODMAP veggies, herbs, hard cheeses)
Low FODMAP Veggie Egg bite Ingredients
If you are on the low FODMAP diet, it can sometimes be frustrating to find fruits and vegetables that are tolerated. The vegetables that I chose (and the portions that they are in are all low FODMAP).
Zucchini– Zucchini is a low FODMAP food at 1/3 of a cup. Once you consume ½ cup, it is moderately high in the fructan group.
Spinach – Spinach is a low FODMAP food and is usually well tolerated by most individuals with IBS. If you are consuming baby spinach though, you want to limit that to 1 ½ cups as it is moderately high in the fructan group.
Bell pepper (red or yellow variety) – Red bell peppers are a low FODMAP food. However, it is important to note that they contain capsaicin which could trigger heartburn or abdominal pain in high amounts. It is also important to note the color of the pepper. While red peppers don’t contain FODMAPs, green peppers contain a moderate amount of sorbitol.
Interested in More Low FODMAP Recipes?
I hope you enjoy these bites as much as my family does!
Low FODMAP Instant Pot Recipes: Veggie Egg Bites
Equipment
- Pressure Cooker
- Silicone egg mold
Ingredients
- 5 large eggs
- 1/4 cup milk (of choice)
- 1/4 cup zucchini (chopped)
- 1/2 cup spinach (chopped)
- 1/2 bell pepper (chopped – yellow or red)
- 1/3 cup crumbled feta
- 1 tsp dried thyme
- salt & pepper to taste
- oil or oil spray (to grease the molds)
Instructions
- Use a small amount of oil or nonstick cooking spray to grease a silicone egg mold.
- Whisk together the eggs, milk, spices, and cheese. Fold in the vegetables.
- Ladle 1/4 cup of the mixture into each of the impressions in the mold. Wipe off any drips.
- Pour 1 cup of water into the Instant Pot or electric pressure cooker. Cover the mold with aluminum foil and carefully transfer the egg mold to the wire steam rack.
- Secure the lid on the pressure cooker. Make sure that the pressure regulator is set to the “Sealing” position. Select the “Pressure Cook” or “Manual” program to 8 minutes.The pressure cooker will take about 10 minutes to come up to full pressure.
- When the timer goes off, let the pressure release naturally for 5 minutes, then quick release by moving the pressure release knob from “Sealing” to “Venting.” If this makes you nervous, use a wooden spoon in order to keep your distance.
- Carefully remove the mold, using heat proof gloves/mit.
- Serve warm or refrigerate for up to 3 days. To re-heat, place in the microwave for 30 seconds.
June 13, 2020
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