Eggs, vibrant red bell pepper, wilted spinach, and salty crumbled feta come together in a skillet that goes straight from stovetop to broiler — the result is golden at the edges, creamy in the center, and genuinely satisfying for four. The flavor comes from smart swaps that keep every ingredient gut-friendly: garlic-infused oil delivers that deep, savory base without the fructans found in whole garlic or onion, and only the green tops of scallions are used, which are well within safe limits. Lactose-free milk keeps the egg custard tender without the digestive worry that regular dairy can bring. Feta is naturally lower in lactose and adds a briny, tangy punch that makes this feel far more indulgent than a simple egg dish has any right to. The technique is straightforward — sauté the vegetables, pour in the egg mixture, let the edges set on the stovetop, then finish under the broiler for a few minutes until lightly golden. It rests for just five minutes before you slice it into wedges and serve it straight from the pan, which means minimal cleanup and maximum payoff. Whether you're serving it for a weekend brunch or a quick weeknight dinner, this is the kind of recipe that proves eating around digestive triggers doesn't have to mean eating boring food.
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The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
A serving of up to about 1/3 of a red bell pepper is low in FODMAPs. This recipe contains only about 1/4 of a red bell pepper per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
A serving of up to about 2 1/2 cups of baby spinach is low in FODMAPs. This recipe contains only about 3/4 cup per serving, making it likely Low FODMAP. If you prefer to always avoid baby spinach, please tap it and change its rating to Red.
Position an oven rack in the upper-middle position and preheat the broiler to high. In a large mixing bowl, whisk together the eggs, milk, oregano, salt, and black pepper until the yolks and whites are fully combined and the mixture is uniform in color, about 30 seconds. Stir in half the feta and set aside.
Heat 2 tbsp of the garlic-infused oil in a 10-inch oven-safe skillet over medium heat until shimmering. Add the diced red bell pepper and cook, stirring occasionally, until softened and the edges begin to color, about 5 minutes.
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