Low FODMAP Baked Omelette

Omelettes are a quick and easy standby, suitable for breakfast, lunch and dinner.  They are so versatile and can be adapted to whatever ingredients you have on hand.  Baking your omelette in the oven makes it foolproof.  It takes a little longer, but you can walk away and get something else done while it cooks.  This Low FODMAP Baked Omelette is vegetarian, and I’ve chosen low-FODMAP vegetables so it should be suitable for sensitive tummies.  I usually top it with cheddar cheese which is low in lactose, but if you need a completely dairy free option you can use dairy-free cheese, or just leave it out altogether.

low fodmap baked omelette

Serve with salad, bread and/or chips, if wanted.  If you have any leftovers, they keep well in the fridge for a couple of days.  This makes them handy for packed lunches or breakfast on the go.  You could tip the mixture into muffin tins and top each one with a cherry tomato half to make mini baked omelettes – perfect for parties.

low fodmap baked omelette

vegetarian baked omelette

baked omelette with bread and salad

How to make Low FODMAP Baked Omelette

low fodmap baked omelette

Baked Omelette

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 4 servings


  • 1 tbsp olive oil
  • 1 courgette
  • 160 g frozen spinach defrosted
  • 10 cherry tomatoes
  • 6 eggs
  • 60 g cheese grated, or dairy-free alternative (optional)
  • salt and pepper to taste


  • Preheat the oven to 180C.
  • Brush an oven proof dish with oil. (Mine is a 26x20cm oval).
  • Stand a box grater in the dish and grate the courgette. Add the spinach.
  • In a large bowl, whisk 6 eggs with a little salt and pepper. Pour into your dish and mix with the vegetables to combine.
  • Cut the cherry tomatoes in half and place cut side up around the edge of the dish, on top of the egg mixture.
  • Top with grated cheese or dairy-free alternative (optional)
  • Bake in the oven for 30 minutes or until golden brown on top.