Turkey Egg

Why turkey egg is rated low

Turkey eggs are low FODMAP. Like a hen's egg, a turkey egg is made of protein and fat with negligible carbohydrate, and its rating is estimated from what it is made of rather than from a measured serving. The serving data gives a single rung, "Any typical portion", and it reads low. What the rating does not cover is everything eggs usually get cooked with: ordinary milk and cream, soft cheeses, wheat pastry and bread, and onion in the filling.

What changes your risk

• Milk and cream in the mix Scrambled eggs, omelettes and quiche often take ordinary milk or cream, which are high FODMAP. Lactose-free milk gives the same soft texture.
• The cheese you add Hard cheeses such as cheddar, parmesan and swiss suit a turkey egg omelette, while soft fresh cheeses such as ricotta and cream cheese are not low.
• Pastry, bread and fillings Quiche crusts, wheat toast and fillings like onion, leek bulb or mushroom bring a load the egg itself does not have.
• Baking In cakes and custards the egg is a minor player, and the flour, milk and sweetener decide where the finished bake sits.
• Portion The rating covers any typical portion. A very large helping sits outside what the estimate describes.

What else works

Hen eggs, duck eggs and quail eggs sit in the same low place when cooked plainly, and firm tofu makes a low FODMAP egg-free scramble. The egg dishes that are not reliably low are quiche in a wheat crust, French toast on ordinary bread, custard made with ordinary milk, frittata with onion or mushroom, and egg salad mixed with onion. The egg is rarely the problem in those dishes; the companions are.

How to keep it low

Turkey eggs are rarely sold in supermarkets and usually come from farms or farmers' markets, often only in season. Store them in the fridge and cook them the way you would hen eggs: boiled, poached, scrambled or fried. For a low FODMAP scramble, whisk them with lactose-free milk, cook in garlic-infused oil, and finish with chives and grated parmesan, served with gluten free or traditional sourdough spelt toast. If you are baking with them, check the rest of the recipe, since the flour and dairy matter far more than which bird laid the egg.

Common questions

are turkey eggs low fodmap

Yes. Turkey eggs are rated low FODMAP, estimated from what they are made of: protein and fat with negligible carbohydrate. The serving data reads low at "Any typical portion".

are turkey eggs different from chicken eggs on a low fodmap diet

Both are made of protein and fat with negligible carbohydrate, so both sit in the low range when cooked plainly. The milk, cheese, bread or onion that goes with them is what changes the picture.

can i eat turkey eggs on the elimination phase

Yes, cooked plainly or with low FODMAP additions such as lactose-free milk, hard cheese, chives and garlic-infused oil.

is a turkey egg quiche low fodmap

Not reliably. A standard quiche uses a wheat crust, cream or milk and often onion, so the dish can be high even though the eggs are low.