Make a Low FODMAP Mushroom Omelet
Mushroom Omelet – did the title get your attention? Mushrooms you ask? YES, in fact oyster mushrooms are low FODMAP in very generous portions of 1 cup (75 g). This Low FODMAP Mushroom Omelet can be served morning, noon or night!
Let’s Look At Mushrooms
Hopefully by now you know that foods must be lab tested in order to determine their FODMAP content.
Both Monash University and FODMAP Friendly test raw ingredients as well as commercially prepared foods (and you should download both of their apps to have this information at your fingertips).
Mushrooms have proven to be an interesting food in that some have high FODMAP content and some do not. We can only know this through lab testing.
Just look at this chart below:
| TYPE OF MUSHROOM | LOW FODMAP | MODERATE FODMAP | HIGH FODMAP |
|---|---|---|---|
| FRESH MUSHROOMS | |||
| Button | X | ½ tablespoon/10 g | ½ cup/37 g |
| Enoki | X | 3 enoki/12 g | 1 cup/75 g |
| Portobello | 10 g | ⅕ mushroom/15 g | 1 mushroom/75 g |
| Shiitake | 10 g | 2/3 mushroom/15 g | 4 mushrooms/75 g |
| Oyster | 1 cup/75 g | X | X |
| DRIED MUSHROOMS | |||
| Porcini | 1 tablespoon/10 g | 2 tablespoons/15 g | ½ cup/30 g |
| Shiitake | 2 mushrooms/7 g | X | 4 mushrooms 15 g |
| CANNED Mushrooms | |||
| Canned button | 6 mushrooms/75 g | X | X |
All the amounts were determined by Monash University and presented as they have reported. Please take care when following the size designations. ⅕ of one mushroom will not equal ⅕ of another. Weights are much more accurate. An “X” means that Monash has not reported any tested values. Note that tablespoons are Australian 20 ml tablespoon amounts. Accurate as of May 2019.
Using Oyster Mushrooms
So, making a classic mushroom omelet is within the scope of our low FODMAP diet, when we use oyster mushrooms – which create a fabulous result.
The only thing to keep in mind when shopping for and using oyster mushrooms is to note that the recipe calls for 1 cup or 75 g of cleaned mushrooms.
They will come with some very thick, woody stems that will be discarded, so the amount you buy will be much heavier. Take this into account when choosing your amount at the store.
The recipe may be doubled if you use a large skillet.
And if you love omelets, check out our BLT Omelet!
Low FODMAP Mushroom Omelet
Missing mushrooms? You can eat a generous amount of oyster mushrooms and this omelet showcases them perfectly.
Ingredients:
- 2 large eggs
- 1 teaspoon water
- Kosher salt
- Freshly ground black pepper
- 2 tablespoons unsalted butter divided
- 1 cup (75 g) cleaned oyster mushrooms, chopped
Preparation:
-
Whisk the eggs and water together very well in a small mixing bowl. Season with salt and pepper and set aside.
-
Melt half of the butter in a medium-sized skillet (I like nonstick) over medium heat until bubbly. Add the mushrooms and sauté for a few minutes or until softened. Season with salt and pepper and scrape into a small bowl. Wipe out the skillet; no need to wash.
-
Melt the remaining butter in same skillet over medium heat until bubbly. Pour in the egg mixture and cook over medium heat until bottom is beginning to set. Use a spatula to draw in the edges of the omelet gently to allow the still liquidy portions to flow towards the edges and contact the pan, tilting the pan if necessary to facilitate the process. Sprinkle the reserved mushrooms over half of the omelet (save a little bit if you want to place some on top at the end as in the image) and continue to cook until the omelet has a tiny bit of moisture left to it, but isn’t wet, nor overly dry. Fold one half of omelet over onto the other half, slide onto a plate. You can also roll the omelet by tilting the pan over your serving plate and using your spatula to help it roll over on itself. Garnish with reserved mushrooms, if using, and serve immediately.
Notes:
Tips
- The techniques in regards to the eggs in this recipe can be used to make other omelets. How about an omelet with some sautéed red bell pepper? Or cooked spinach and feta? Or season the eggs with fresh or dried herbs? Use your Monash app to help determine amounts of additional ingredients.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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