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Low FODMAP and Gluten Free Recipe - Baked eggs with homemade flatbreads


For the flatbreads

250g/9oz gluten free bread flour, plus extra

1tbsp olive oil

For the eggs

1 tbsp olive oil

1 red pepper, deseeded and sliced

½ tsp crushed chili flakes

2 x 400g/14oz tins chopped tomatoes

6 eggs

100g/3½oz feta cheese or Greek-style cheese, crumbled


To make the flatbreads, sieve the gluten free flour and a generous pinch of salt into a mixing bowl. Make a well in the middle and add the oil.

Mix into the gluten free  flour then add 100-150ml/3½-5fl oz warm water until the mixture comes together to form a dough. Knead the dough for 3-4 minutes. Set aside.

For the eggs, heat a wide, heavy-based pan over a medium heat. Add the olive oil and, once hot, gently fry the pepper, cover with a lid and gently fry for further five minutes, or until soft.

Once the pepper is softened, then sprinkle in the chili flakes and add the chopped tomatoes.

Season with a little salt and pepper and cook over a medium-low heat for 10-15 minutes, or until the sauce is rich and flavoursome. Taste and adjust the seasoning as necessary.

Meanwhile, divide the flatbread dough into eight balls.

On a lightly floured work surface, roll each ball out to the thickness of a coin (each flatbread should be approximately 12cm/4½in in diameter).

Heat a heavy-based frying pan over a high heat. Cook a flatbread in the dry pan for 2-3 minutes on each side, or until slightly charred, cooked through and a little puffed up.

Transfer to a plate and wrap in a clean tea towel. Repeat the process with the remaining dough. Keep warm while you finish the eggs.

Make six wells in the tomato mixture and break an egg into each. Cover the pan and cook gently over a low heat for 3-4 minutes, or until the whites are set (cook for a further 2-3 minutes if you like your yolks set).

Sprinkle with the feta and serve with the warm gluten free flatbreads on the side.

Recipe adapted from: Good Food

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*We recommend the help  of a registered dietician
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