Recipes | Breakfast

Low FODMAP Mushroom Omelet

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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!

Low FODMAP mushroom omelet on white plate

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.

fork cutting into a low FODMAP mushroom omelet on white plate

Just look at this chart below:

TYPE OF MUSHROOMLOW FODMAPMODERATE FODMAPHIGH FODMAP
FRESH MUSHROOMS
ButtonX1/2 tablespoon/10 g1/2 cup/37 g
EnokiX3 enoki/12 g1 cup/75 g
Portobello10 g1/5 mushroom/15 g1 mushroom/75 g
Shiitake10 g2/3 mushroom/15 g4 mushrooms/75 g
Oyster1 cup/75 gXX
DRIED MUSHROOMS
Porcini1 tablespoon/10 g2 tablespoons/15 g1/2 cup/30 g
Shiitake2 mushrooms/7 gX4 mushrooms 15 g
CANNED Mushrooms
Canned button6 mushrooms/75 gXX

All the amounts were determined by Monash University and presented as they have reported. Please take care when following the size designations. 1/5 of one mushroom will not equal 1/5 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.

low FODMAP mushrooms whole on a dark background

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.

chopped oyster mushrooms in a glass bowl

The recipe may be doubled if you use a large skillet.

And if you love omelets, check out our BLT Omelet!

fork cutting into a low FODMAP mushroom omelet on white plate
5 from 1 vote

Low FODMAP Mushroom Omelet

Missing mushrooms? You can eat a generous amount of oyster mushrooms and this omelet showcases them perfectly.

Makes: 1 Serving
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Author: Dédé Wilson

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:

  1. Whisk the eggs and water together very well in a small mixing bowl. Season with salt and pepper and set aside.
  2. 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.
  3. 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.

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.
Course: Breakfast, brunch, Dinner, lunch
Cuisine: American, French

Nutrition

Calories: 397kcal | Carbohydrates: 5g | Protein: 16g | Fat: 33g | Saturated Fat: 17g | Cholesterol: 482mg | Sodium: 177mg | Potassium: 156mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1310IU | Calcium: 63mg | Iron: 2mg

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.


Low FODMAP Recipes Created Just For You!

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Read our article How Are Low FODMAP Recipes Created? for more in-depth information.

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