Spinach & Feta Egg Muffin Cups
(Makes 6 egg muffins | Serving Size: 3 egg muffins)
Warm your soul with a soothing bowl of this rich, low-FODMAP creamy chicken and vegetable soup that is completely SIBO-friendly. Tender shredded chicken breast simmered with nutrient-rich zucchini, sweet carrots, and baby spinach comes together in a luscious, savory broth spiked with dried thyme, parsley, and a bright splash of fresh lemon juice. Whisked with lactose-free milk and cream cheese, this comforting single-serving soup yields a velvety, pub-style texture without any heavy dairy or digestive strain.
Expertly crafted for sensitive stomachs, this gluten-free and lactose-free soup offers all the homestyle flavor of classic chicken soup without common gut triggers. By substituting traditional onion and garlic with garlic-infused olive oil and green onion tops, you get a deeply satisfying, complex flavor profile completely free of fructans, bloating, or IBS discomfort. It is an exceptional, worry-free choice for anyone navigating a SIBO recovery protocol, supporting gut healing, or searching for a quick, cozy weeknight dinner.
Serving size
Ingredients
- 6 Large Eggs
- 1 Cup Fresh Spinach, chopped
- ¼ Cup Lactose-free Feta Cheese, crumbled
- 2 tbsp. Green Onion Tops, thinly sliced
- 1 tbsp. Fresh Parsley, chopped
- 1 tsp. Garlic-infused Olive Oil
- ¼ tsp. Dried Oregano
- Salt and Black Pepper, to taste
Preparation
Step 1
Preheat oven to 350°F (175°C). Lightly grease a 6-cup muffin tin or line with silicone muffin liners.
Step 2
Heat garlic-infused olive oil in a small skillet over medium heat.
Step 3
Add spinach and sauté for 1–2 minutes until slightly wilted. Remove from heat.
Step 4
In a medium bowl, whisk eggs with oregano, salt, and pepper.
Step 5
Stir in cooked spinach, feta cheese, green onion tops, and parsley.
Step 6
Divide the egg mixture evenly between the muffin cups.
Step 7
Bake for 18–22 minutes, or until the eggs are fully set in the center.
Step 8
Allow to cool for a few minutes before removing from the muffin tin.
Step 9
Serve warm or store refrigerated for up to 4 days.
