Egg and Vegetable Muffins: An Easy SIBO-Friendly Recipe
When you’re living with SIBO, finding meals that are simple, nourishing, and easy to digest can make a big difference in daily life. These SIBO-friendly egg and vegetable muffins are perfect for breakfast, a light lunch, or a convenient snack without triggering bloating or discomfort.
They’re quick to prepare, store well, and help you stay consistent with gut-friendly eating.
Why this recipe works for people with SIBO
This recipe uses low FODMAP ingredients that are generally well tolerated by people with SIBO:
Eggs: a complete protein and easy to digest
Zucchini and carrots: allowed vegetables in proper portions
Olive oil: a healthy fat that does not ferment
Lactose-free cheese (optional): adds flavor without digestive stress
Lightly cooking the vegetables first also helps reduce moisture and improves digestion.
Ingredients for SIBO-friendly egg muffins (6 muffins)
4 eggs
½ zucchini, grated and well drained
½ carrot, grated
1 tablespoon olive oil
Salt and pepper to taste
Grated lactose-free cheese (optional)
How to make egg and vegetable muffins for SIBO
Preheat the oven to 180 °C (350 °F).
Sauté the zucchini and carrot with olive oil for 3–4 minutes, just to remove excess moisture.
In a bowl, whisk the eggs with salt and pepper.
Add the cooked vegetables and, if using, the lactose-free cheese.
Pour the mixture into greased muffin molds.
Bake for 20–25 minutes, until fully set and lightly golden.
Tips to improve digestive tolerance
Drain the zucchini thoroughly before cooking
Avoid adding onion, garlic, or other high-FODMAP ingredients
Keep portions moderate, even with SIBO-friendly recipes
Pair with allowed leafy greens or plain white rice if needed
Storage and meal prep benefits
These SIBO-friendly egg muffins:
Keep well in the refrigerator for 2–3 days
Are easy to take to work or eat on the go
Help prevent last-minute food choices that may worsen symptoms
Eating well with SIBO is an act of self-care
Living with SIBO doesn’t mean giving up flavor or convenience. It means learning how to choose foods that support your body and your digestion. Simple recipes like this make it easier to stay consistent over time.
At recetassibo.com, we share recipes and practical tips to help you live better with SIBO, with clear information and real options for everyday life.