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frisée salad with poached egg (broken open) on white plate with blue border

Low FODMAP Frisée Salad with Poached Egg, Bacon & Sourdough Croutons

Eating our Low FODMAP Frisée Salad with Poached Egg, Bacon & Sourdough Croutons will take you to a Parisian bistro, even if it’s just in your dreams! Our version is just like the classic French salad but re-imagined to be low FODMAP.

Course: Appetizer, Salad, Side Dish
Cuisine: American, French
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Makes: 4 Servings
Calories: 530 kcal
Author: Dédé Wilson


  • 3 tablespoons extra-virgin olive oil; extra if needed
  • 3- ounces (85 g) crusty sourdough bread, torn into bite-sized pieces
  • Kosher salt
  • Freshly ground black pepper
  • 8 slices meaty bacon, cut crosswise into ½-inch (12 mm) pieces
  • ¼ cup (16 g) chopped scallions, green parts only
  • ¼ cup (60 ml) red wine vinegar
  • 1 large head frisée; cored, washed, dried and torn to yield about 8 cups of bite-sized pieces
  • 4 large eggs


  1. Heat olive oil over medium heat in a skillet until shimmering and add torn bread. Season with salt and pepper and toss around until sourdough is light golden brown. Remove and set aside. No need to clean out skillet. Cook bacon in same skillet until beginning to crisp, moving the pieces around often to cook evenly. Add scallion greens and keep sautéing bacon and scallions until bacon is crisp and scallions are softened. You want about 2 tablespoons of fat left in the pan. Discard any excess, or add additional olive oil if needed. Add vinegar to pan and simmer briefly, maybe 15 to 30 seconds, tossing bacon and a scallion greens around with the vinegar, scraping up any crusty bits. Set aside; keep warm.

  2. Meanwhile place frisée in mixing bowl.
  3. Also meanwhile poach your eggs. Place a fine-meshed strainer over a bowl and crack one egg into strainer. Some liquidy egg white might drip into the bowl (this is a discard bowl); the liquidy egg white is the part you want to get rid of as it makes raggedy-edged poached eggs. Take the egg in the strainer and carefully transfer it to another clean bowl. Repeat with additional eggs allowing any liquidy egg white drip into that discard bowl. Place all the drained eggs into clean bowl with the first egg.
  4. Bring a wide skillet of salted water to a high boil (wide enough to accommodate 4 eggs separate from one another), then turn heat to lowest setting. Take the bowl with the eggs and begin to tip it so that the lip of the bowl holding the eggs dips into the water – slip one egg out into water. Moving quickly, lift bowl up, move to another area of the saucepan and release second egg into the boiling water away from the first; repeat with remaining eggs. Turn water off and let then sit for 3 minutes.
  5. While eggs are sitting, reheat bacon vinaigrette if necessary and pour over frisée and toss well. Divide salad on plates. Scatter croutons on top. Remove eggs from water with a wide slotted spoon, dab on a paper towel briefly to sop up any extra water and gently place an egg on each salad. Serve immediately. Offer kosher salt and a peppermill at the table.



If you are still having issues making perfect poached eggs, there are a few things to consider.

• Fresh eggs are best for poaching; their whites will hold together better.
• If you are still having problems, try adding 2 teaspoons of white vinegar to the water.
• Try doing only one or two eggs at a time. Might be easier to handle and keep track of.

You can also poach eggs ahead of time:

• To make poached eggs ahead, don't poach them quite as long. Then place poached eggs in ice water as soon as they come out of the skillet. They can be refrigerated in an airtight container filled with cold water for up to 2 days. Heat a pot of water to a boil, remove from heat and submerge eggs for about 30 to 60 seconds, then use.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP Frisée Salad with Poached Egg, Bacon & Sourdough Croutons
Amount Per Serving
Calories 530 Calories from Fat 324
% Daily Value*
Fat 36g55%
Saturated Fat 1g5%
Sodium 61mg3%
Carbohydrates 17g6%
Fiber 1g4%
Sugar 1g1%
Protein 30g60%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.