Egg and Veggie Breakfast Wrap

Morning meals can feel challenging when you’re managing IBS. This egg and veggie breakfast wrap gives you a satisfying start without triggering digestive symptoms. You’ll create a FODMAP friendly breakfast that’s ready in 15 minutes and provides the protein and nutrients your body needs.

This recipe works for anyone following the low FODMAP diet, whether you’re in the elimination phase or maintaining long-term. You need basic cooking skills and a few simple ingredients. The wrap stays gentle on your stomach while keeping you full until lunch.

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Why this breakfast wrap works for IBS

This egg and veggie breakfast wrap fits perfectly into a low FODMAP diet because it uses only approved ingredients that won’t ferment in your gut. Eggs provide high-quality protein that’s easy to digest, whilst the carefully selected vegetables add fibre and nutrients without the problematic carbohydrates that trigger symptoms.

Starting your day with protein helps stabilise blood sugar and prevents the mid-morning energy crash. The combination of eggs and vegetables gives you sustained energy for hours. Your digestive system handles this meal well because everything cooks thoroughly and breaks down easily during digestion.

The gluten free breakfast wrap option removes another common trigger for sensitive stomachs. You get all the satisfaction of a hearty breakfast without the bloating or discomfort. This IBS friendly breakfast becomes part of your regular routine because it’s quick to make and genuinely makes you feel good.

Gather your low FODMAP ingredients

You’ll need these FODMAP friendly ingredients to create your healthy breakfast wrap recipe:

Wrap base: One gluten free tortilla or rice wrap (check labels for wheat-free options)
Protein: Two large eggs
Vegetables: Handful of fresh spinach, quarter of a red bell pepper, small piece of courgette (about 50g)
Fat for cooking: One tablespoon of olive oil or garlic-infused oil
Seasonings: Salt, black pepper, fresh chives or spring onion tops (green part only)
Optional additions: Lactose-free cheese (about 30g), fresh tomato (one small)

All vegetables listed are safe in these portions during the low FODMAP diet. Keep your bell pepper and courgette quantities moderate, as larger amounts can become problematic. Fresh herbs add flavour without any FODMAP concerns.

Your gluten free wrap should be completely wheat-free. Many supermarkets stock corn tortillas or specialist FODMAP certified wraps. Read ingredient lists carefully, as some gluten free products still contain high FODMAP ingredients like inulin or chicory root.

Prepare and cook your vegetables

Rinse your spinach leaves under cold water and pat them dry with kitchen paper. Slice your bell pepper into thin strips, removing all seeds and white membrane. Cut the courgette into small cubes, about 1cm in size. Smaller pieces cook faster and integrate better into your wrap.

Heat your olive oil in a non-stick frying pan over medium heat. Add the bell pepper strips and cook them for 3 minutes, stirring occasionally. The edges should soften but the pepper should keep some texture. Add your courgette cubes and cook for another 2 minutes.

Toss in the spinach during the final minute of cooking. It wilts quickly, so just stir it through until the leaves reduce in size. Season everything with a pinch of salt and pepper. Remove the vegetables from the pan and set them aside on a plate. The vegetables should look vibrant and smell fragrant, not browned or mushy.

Cooking vegetables until tender but not overcooked preserves their nutrients whilst making them easier to digest. Overcooking can make vegetables soggy and less appealing in your wrap. The total cooking time for all vegetables should be about 6 minutes.

Cook the eggs to perfection

Crack your two eggs into a bowl and whisk them with a fork until the yolks and whites combine completely. Add a small pinch of salt and pepper. Some people like adding a teaspoon of water or lactose-free milk to make fluffier eggs, though this is optional.

Return your pan to medium-low heat and add a small amount of oil if needed. Pour in the whisked eggs and let them sit for about 20 seconds without stirring. Use a spatula to gently push the eggs from the edges toward the centre, tilting the pan so uncooked egg fills the gaps.

Continue this gentle pushing motion for about 2 minutes. The eggs should form soft curds that look slightly wet but not runny. Remove the pan from heat when the eggs still look a bit glossy. They’ll continue cooking from residual heat, and you want them creamy rather than dry.

Fresh chives or the green tops of spring onions add excellent flavour if you sprinkle them over the eggs during the last 30 seconds of cooking. These herbs are low FODMAP and give your vegetable egg wrap a professional touch. Your eggs should smell rich and look fluffy with visible soft curds.

Assemble your breakfast wrap

Warm your gluten free tortilla for 10 seconds in the microwave or 30 seconds in a dry pan. A warm wrap is more pliable and less likely to crack when you fold it. Place the wrap on a clean plate or cutting board.

Spoon your cooked vegetables in a line down the centre of the wrap, leaving about 5cm clear at the top and bottom. Add your scrambled eggs on top of the vegetables. If you’re using lactose-free cheese, sprinkle it over the warm eggs so it melts slightly.

Fold the bottom edge of the wrap up over the filling. Fold in both sides, then roll the wrap away from you, keeping the sides tucked in as you go. The key is rolling tightly enough that nothing falls out, but not so tight that you squeeze the filling out the ends.

Place your wrap seam-side down on the plate. This helps it stay closed whilst you eat. You can slice it in half diagonally for easier handling. The wrap should feel substantial but not overstuffed, with all ingredients visible at the cut edge.

Customize with FODMAP-friendly variations

Swap your vegetables based on what’s in season or what you prefer. Carrots (up to half a medium carrot), cucumber, and tomatoes all work well. Baby kale or rocket can replace spinach for a peppery flavour. Just stick to the recommended FODMAP portions for each vegetable.

Add protein variety with cooked chicken breast, turkey slices, or firm tofu. All these options are low FODMAP and increase the staying power of your easy breakfast wrap. If you eat bacon, one or two rashers of well-cooked bacon adds smoky flavour without FODMAP concerns.

Create different flavour profiles with safe condiments. A small amount of homemade pesto (using basil, pine nuts, olive oil, and lactose-free parmesan) works beautifully. Mayonnaise is typically safe in small amounts. Avoid shop-bought sauces with garlic or onion unless they’re specifically FODMAP certified.

For meal prep, cook all your vegetables and eggs in advance. Store them separately in the fridge for up to 3 days. Assemble your wrap fresh each morning so it doesn’t get soggy. You can also freeze cooked eggs and vegetables in portion sizes, then defrost overnight in the fridge.

During the reintroduction phase, you might test small amounts of garlic or onion by adding them to your vegetables. Start with tiny quantities and monitor your symptoms. This helps you understand your personal tolerance levels whilst still enjoying this versatile breakfast option.

This low FODMAP breakfast wrap becomes your reliable morning solution. You’ve learned to combine safe ingredients in a way that tastes good and supports your digestive health. The recipe adapts to your preferences whilst staying within FODMAP guidelines, giving you freedom and variety in your breakfast routine.