Easy Low-FODMAP Herby Salmon and Spinach Frittata Egg Muffins

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prep time

15 min
cook time

35 min
ready time

50 min

Easy Low-FODMAP Herby Salmon and Spinach Frittata Egg Muffins

This low FODMAP recipe is inspired by spring flavors with hints of lemon zest, scallions, and fresh dill. Salmon and eggs are both rich in high-quality protein and omega-3 fatty acids which may help reduce inflammation. While spinach provides a rich source of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. This Keto easy low FODMAP recipe is perfect for busy mornings, slow brunches, pic-nic lunches, afternoon snacks, and light dinners. They are loved by all and particularly great for kids-packed lunches.

What can I serve them with?

Enjoy snacking on them, or serve with your favorite low FODMAP veggies or salad for a complete meal.

What kind of salmon should I use?

You can use any pre-cooked salmon including; canned pink salmon, canned wild Alaskan red slamon, roast salmon fillets, poached salmon fillets, or smoked salmon for another variation. Alternatively, rainbow trout would equally taste just as great.

How to store these salmon and spinach Keto frittata cups?

This recipe is best kept in an airtight container in the fridge and consumed within 4 days. Reheat in a microwave for about 20-30 seconds, or in an oven until warm.

Net Carbs

0.7 g
Fiber

0.2 g
Total Carbs

0.9 g
Protein

12 g
Fats

7.6 g

121 cals

Quantity

Serving Size

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Salmon, canned, pink, without salt, drained

14 oz
Spinach, raw

1.5 cup
Raw egg

8 large
Almond Milk (Unsweetened)

0.5 cup
Lemon Peel Or Zest Raw

1 tbsp
Lemon juice, fresh

2 tbsp
Scallions or spring onions, tops only, raw

4 tbsp
Dill weed, fresh

2 tbsp
Salt, sea salt

0.25 tsp
Black pepper, ground

0.25 tsp
Olive oil

2 tbsp

Step 1

Preheat the oven to 350°F/180°C. Coat a muffin tin with olive oil or nonstick cooking spray. Finely dice the green ends from 2-3 scallions and roughly chop the dill, set them aside. Grate the lemon zest with the fine edge of a box grater and then juice the lemon. In a large bowl or quart-size measuring jug, whisk together the eggs, almond milk, lemon zest, lemon juice, scallions, and dill.
Step 2

Roughly chop the spinach and shred the salmon. Equally, distribute the spinach at the base of the muffin tray. Sprinkle the salmon over the spinach.
Step 3

Use a ladle, or pour (directly from the jug) the egg mixture equally between each muffin cavity. Keep stirring the mixture to ensure the herbs and scallions don’t sink to the bottom and drop into the last few muffins. You can use a spoon to evenly distribute them if needed.
Step 4

Bake for 20 minutes or until the eggs are set and the edges are lightly golden. Remove from the oven and leave to cool slightly before removing from their casing. They can be served hot, or cold straight from the fridge.

Easy Low-FODMAP Herby Salmon and Spinach Frittata Egg Muffins

Ingredients

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