Fody Low FODMAP Salsa Quinoa Egg Cups

10 Min

20 Min

Makes 12 muffin cups; serving size 1 to 2 muffin cups

Description of Low FODMAP Salsa Quinoa Egg Cups

Have you had a quinoa egg cup? It’s like scrambled eggs and grain packed into a handy muffin tin. I also like to add veggies. These are easy to make, protein-packed, portable and reheat really well, making them perfect for breakfasts on-the-go. Here I have added carrots, broccoli and red bell pepper for low FODMAP color, crunch and flavor, but feel free to experiment with other low FODMAP appropriate amounts of vegetables. You could also add crumbled or diced cooked ham or bacon or some herbs, if you like. Fody Salsa adds tons of flavor and moisture.

Salsa Quinoa Egg Cup Ingredients

  • 3 large egg whites
  • 2 large eggs
  • 1 cup (155 g) cooked quinoa
  • ¼ cup (60 ml) FODY Salsa, Mild  or Medium
  • 3 ounces (85 g) cheddar cheese, shredded
  • 3 ounces (85 g) very small broccoli florets
  • 1 medium carrot, trimmed and grated
  • ½ red bell pepper, cored and finely diced
  • Kosher salt
  • Freshly ground black pepper


Preheat oven to 350F/180C. Thoroughly coat the insides and tops of 12 muffin tins with nonstick spray.

Add the egg whites and eggs to a mixing bowl and whisk well, then add cooked quinoa, Fody Salsa, cheese, broccoli, carrot and bell pepper and stir together very well. Season with salt and pepper. Divide into prepared muffin cups.

Bake for about 15 to 20 minutes or until eggs are set. Allow to sit for 5 minutes, then unmold. Cups can be served warm, or cool, slip into an airtight container and freeze for up to 1 month. You can reheat them in the microwave directly from the freezer. Time will vary. Try 1 minute to start.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.