Egg and Bacon Breakfast Casserole

Managing IBS symptoms starts with breakfast. When you’re following a low FODMAP diet, finding satisfying morning meals that won’t trigger digestive discomfort can feel challenging. This egg and bacon breakfast casserole solves that problem. You’ll create a make ahead breakfast casserole that’s completely FODMAP friendly and packed with protein to keep you satisfied all morning.

This guide is perfect for beginners who want an easy breakfast casserole recipe. You’ll need about 20 minutes for preparation and 40 minutes for baking. The entire process takes around an hour, but you’ll have a week’s worth of breakfasts ready to go.

You’ll need a 23x33cm baking dish, mixing bowls, a whisk, and a standard oven. All ingredients are available at regular supermarkets. The recipe uses simple low FODMAP ingredients that won’t aggravate your digestive system.

Jump to the recipe

Why this breakfast casserole works for IBS

This lactose free breakfast casserole addresses common IBS triggers while delivering proper nutrition. Eggs provide high quality protein without FODMAPs, helping you feel full without causing digestive upset. Bacon adds satisfying flavour and fat that slows digestion in a good way, preventing blood sugar spikes that can worsen IBS symptoms.

The recipe avoids onion and garlic, two of the biggest FODMAP offenders. Instead, you’ll use low FODMAP vegetables like spinach and bell peppers that add nutrients without causing problems. Lactose free milk or cream replaces regular dairy, eliminating another common trigger.

Make ahead breakfast options are particularly valuable when managing IBS. Morning stress can worsen symptoms, so having breakfast ready eliminates that pressure. You can eat at a relaxed pace, which aids digestion. The consistent ingredients also help you track what works for your body without introducing new variables each morning.

This gluten free breakfast casserole contains no wheat or gluten containing ingredients. The protein rich composition supports stable energy levels throughout your morning without the digestive burden of high FODMAP foods.

Gather your low FODMAP ingredients and tools

You’ll need these ingredients for your IBS friendly breakfast casserole:

8 large eggs
200ml lactose free milk or lactose free cream
200g bacon (check labels for added ingredients)
150g fresh spinach or 100g bell peppers (red or green)
100g lactose free cheddar style cheese (optional)
2 tablespoons fresh chives or spring onion tops only
Salt and black pepper to taste
1 tablespoon olive oil or butter for greasing

Essential kitchen equipment includes a 23x33cm baking dish, two mixing bowls, a whisk, a frying pan, kitchen paper for draining bacon, and a sharp knife. Your oven should preheat to 180°C.

When selecting bacon, read labels carefully. Some brands add onion powder or garlic powder as seasonings. Choose plain bacon or bacon with only salt and sugar listed. For vegetables, stick to the safe serving sizes. Spinach is low FODMAP up to 75g per serving, and bell peppers are safe up to 75g. This recipe stays well within those limits when divided into portions.

Lactose free dairy products are widely available now. Check that your milk or cream is truly lactose free, not just low lactose. The cheese should also be labelled lactose free. If you’re in the elimination phase, you might skip cheese entirely until you’ve tested dairy reintroduction.

Prepare the bacon and vegetables

Start by cooking your bacon in a frying pan over medium heat. You want it crispy enough to hold its texture in the casserole but not burnt. This usually takes 5 to 7 minutes, turning occasionally. The bacon should be golden brown and firm.

Transfer the cooked bacon to kitchen paper. Press another sheet on top to absorb excess fat. This step prevents your casserole from becoming greasy. Let the bacon cool for a few minutes, then chop it into bite sized pieces.

For the vegetables, wash your spinach thoroughly and pat it dry. Excess water is the enemy of a good casserole. If using spinach, roughly chop it into smaller pieces. Wet spinach releases moisture during baking, creating a soggy texture nobody wants.

If you’re using bell peppers instead, dice them into small pieces about 1cm square. Remove all seeds and white membrane. Bell peppers contain less water than spinach, so they’re actually easier to work with for this recipe.

Here’s a useful trick for spinach: after washing and chopping, spread it on kitchen paper and press firmly with more paper on top. You’ll be surprised how much water comes out. This extra step makes a real difference in your final texture.

Assemble and bake your breakfast casserole

Preheat your oven to 180°C. Grease your baking dish thoroughly with olive oil or butter, making sure to coat the sides as well as the bottom. This prevents sticking and makes serving much easier.

Crack your eggs into a large mixing bowl. Add the lactose free milk or cream, a good pinch of salt, and several grinds of black pepper. Whisk vigorously for about 30 seconds until the mixture is completely uniform and slightly frothy. This incorporates air and creates a lighter texture.

Scatter the bacon pieces evenly across the bottom of your greased baking dish. Add your prepared vegetables, distributing them throughout the dish. If you’re using cheese, sprinkle it over the bacon and vegetables now. Add the chopped chives or spring onion tops.

Pour the egg mixture slowly over everything. Use a fork to gently press down any ingredients that float to the surface. You want even distribution throughout the casserole, not everything clustered at the top or bottom.

Place the dish in your preheated oven on the middle rack. Bake for 35 to 40 minutes. The casserole is done when the centre is set and no longer jiggles when you gently shake the dish. The edges should be lightly golden, and a knife inserted in the centre should come out clean.

Watch for these success indicators: the top should be golden with slightly darker edges, the casserole should have puffed up slightly, and it should feel firm when you press the centre gently with a spoon. If the top browns too quickly but the centre isn’t set, cover loosely with foil and continue baking.

Customise your casserole with FODMAP safe add-ins

This egg and bacon breakfast casserole works beautifully as a base recipe for variations. Fresh herbs add flavour without FODMAPs. Try basil, oregano, thyme, or rosemary. Add about a tablespoon of chopped fresh herbs or a teaspoon of dried herbs to your egg mixture.

For different proteins, consider cooked chicken breast, turkey bacon, or tinned tuna. These all work within low FODMAP guidelines. Dice cooked chicken into small pieces and use about 150g to replace the bacon. Turkey bacon can substitute directly for regular bacon.

Vegetable variations keep things interesting. Courgette works well when diced small and patted dry. Cherry tomatoes (up to 5 per serving) add colour and flavour. Chopped kale is another option, though it needs a quick sauté first to soften.

During the reintroduction phase, you might test small amounts of moderate FODMAP foods. Try adding 50g of mushrooms per casserole to see how you tolerate them. Or test a small amount of spring onion bulb instead of just the green tops.

Portion sizes matter for FODMAP management. Cut this casserole into 6 portions for breakfast sized servings. Each portion stays within safe limits for all ingredients used. If you’re particularly sensitive, you might cut it into 8 smaller portions and pair with low FODMAP toast.

Store and reheat for easy meal prep success

Let your casserole cool completely before storing. This takes about 30 minutes at room temperature. Storing it while still warm creates condensation, which makes the texture soggy and reduces food safety.

Cut the cooled casserole into individual portions. Wrap each portion separately in cling film or place in individual containers. This makes grabbing breakfast quick and helps with portion control. Stored properly in the refrigerator, portions stay fresh for 4 to 5 days.

For freezing, wrap portions tightly in cling film, then place in a freezer bag. Label with the date. Frozen portions keep well for up to 3 months. This turns one cooking session into multiple weeks of breakfasts.

Reheating methods affect texture. The microwave is fastest but can make eggs rubbery. Use medium power for 90 seconds to 2 minutes, checking halfway through. Cover with a damp paper towel to prevent drying out.

For better texture, reheat in the oven. Place a portion in an oven safe dish, cover with foil, and warm at 160°C for 15 minutes. This takes longer but preserves the original texture much better.

From frozen, thaw portions overnight in the refrigerator before reheating. You can reheat from frozen in a pinch, but it takes longer and heats less evenly. Add an extra minute to microwave time or 10 minutes to oven time.

Plan your meal prep around this timeline: make the casserole on Sunday evening, portion it Monday morning after it’s chilled, and you have breakfast sorted until Friday. Make a second batch mid week if you want fresh options for the weekend.

You’ve now created a reliable breakfast solution that supports your digestive health. This make ahead approach removes morning stress while keeping you within FODMAP guidelines. The protein rich composition keeps you satisfied, and the flexibility means you won’t get bored.

Experiment with the variations to find your favourite combinations. Keep notes on which vegetables and herbs work best for your symptoms. This casserole becomes a framework for many different breakfasts, all of them IBS friendly.