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Omelet Toasties

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I prepared this perfectly proportioned breakfast item on the Marilyn Denis Show! It is super simple, IBS-friendly and takes just 15 minutes in the oven. This is one of my favourite recipes because it is great to serve to a big group of your favourite people. These toasties are a great balanced meal – they include carbohydrates (bread), protein (egg), and vegetables to help you start your day off with energy!

Further Food Commentary:

It's great that this recipe has so many foods, as breakfast should contain all the nutrient groups. As always with IBS, you have to test out what works for your body. Red peppers and broccoli can be no-no foods for some with IBS. But other vegetables could easily stand in place for those. It is good to see gluten-free bread as the starch. A lot of people with IBS have gluten sensitivity too. People with IBS, whether stemming from food sensitivities or from dysbiosis (an imbalance of bad bacteria in the intestines), certainly have damage to their intestinal lining, and therefore could benefit from cutting out gluten as gluten can cause this damage.


By Dianne Rishikof, MS, RDN, LDN

Omelet Toasties

Stars ( Reviews)

  • Prep Time:15 minutes
  • Cook Time:15 minutes
  • Servings: 12

Ingredients

1 tablespoon canola oil or unsalted butter
12 slices of gluten free bread
1/2 cup red bell pepper (chopped)
1/2 cup broccoli (chopped)
1/2 cup spinach (chopped)
1/4 cup chives (chopped)
1/2 cup cooked ham or bacon (chopped)
12 eggs
1/2 cup shredded cheddar cheese or feta (optional)

Instructions

1. Preheat the oven to 375°F.
2. Grease a muffin tin with canola oil or unsalted butter.
3. Cut the crust off each slice of bread and squish into the bottom of each muffin cups. Press down and into the sides to create your base.
4. Add desired amount of toppings to each muffin cup.
5. Scramble eggs in a bowl, divide between the muffin cups and top with cheese.
6. Bake for 12 to 15 minutes, or until eggs are cooked through. Serve immediately or let cool and freeze individually wrapped in plastic wrap.

1. Preheat the oven to 375°F. 2. Grease a muffin tin with canola oil or unsalted butter. 3. Cut the crust off each slice of bread and squish into the bottom of each muffin cups. Press down and into the sides to create your base. 4. Add desired amount of toppings to each muffin cup. 5. Scramble eggs in a bowl, divide between the muffin cups and top with cheese. 6. Bake for 12 to 15 minutes, or until eggs are cooked through. Serve immediately or let cool and freeze individually wrapped in plastic wrap.

Nutrition Information

Per Serving:  Calories: 171; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 217mg; Sodium: 304mg; Potassium: 121mg; Carbohydrate: 12g; Fiber: 1g; Sugar: 2g; Protein: 10g

Nutrition Bonus:   Vit C: 12%; Iron: 7%

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