Breakfast Burrito

A low FODMAP breakfast burrito with scrambled eggs, bacon, bell pepper, cherry tomatoes, sharp cheddar, and avocado in a corn or gluten-free tortilla.

Prep 10 min

Cook 15 min

Serves 2

Gluten-free

Ingredients

Filling (for 2 burritos)

• 3 large eggs
• 1 tablespoon garlic-infused olive oil, divided
• 2 slices plain pork bacon (about 40 g cooked), chopped; check the label for onion or garlic powder and seasoning blends
• 3 tablespoons diced red or green bell pepper (about 35 g)
• 5 cherry tomatoes, quartered
• 40 g (about 1/3 cup) shredded sharp cheddar
• 1/8 avocado (~30 g), diced
• 1 tablespoon scallion greens, thinly sliced (green tops only, no white bulb)
• 1 tablespoon chopped cilantro (optional)
• Salt and freshly ground black pepper

Wrap

• 4 corn tortillas (6-inch, 100% corn), 2 per burrito, OR 2 large gluten-free flour tortillas (check the label for added fibers like inulin, chicory root, or apple fiber)

Optional Finish

• 2 tablespoons low-FODMAP salsa or a squeeze of lime
• 2 tablespoons lactose-free sour cream

Instructions

Crisp the Bacon

1. Heat a nonstick skillet over medium heat. Add the chopped bacon and cook for 4 to 6 minutes, stirring occasionally, until crisp. Transfer to a paper-towel-lined plate.
2. Pour off all but about a teaspoon of the rendered fat. (If you'd rather skip bacon fat, wipe the pan clean and use garlic-infused oil in the next step.)

Cook the Peppers

1. Add 1/2 tablespoon of the garlic-infused oil to the skillet over medium heat.
2. Add the diced bell pepper and a pinch of salt. Cook for 2 to 3 minutes until just softened but still bright. Stir in the cherry tomatoes and cook for another 30 seconds, just to warm through. Slide onto a plate.

Soft-Scramble the Eggs

1. Whisk the eggs in a bowl with a pinch of salt and a few grinds of pepper.
2. Wipe the skillet, lower the heat to medium-low, and add the remaining 1/2 tablespoon garlic-infused oil.
3. Pour in the eggs. Let them sit for 15 seconds, then pull a silicone spatula across the bottom in slow folds. Keep folding every few seconds.
4. When the eggs are about 80 percent set but still glossy, remove from the heat. The residual warmth finishes them.

Warm the Tortillas

1. Heat a dry skillet or griddle over medium-high. For corn tortillas, toast each one for about 20 seconds per side until pliable. For a gluten-free flour tortilla, warm it for 15 to 20 seconds per side just until flexible.
2. Stack in a clean kitchen towel to keep warm and steam-soften.

Assemble

1. Lay a warm gluten-free tortilla on a plate, or set out two warm corn tortillas side by side (corn tortillas are too small to roll around this much filling, so they get folded like tacos). Sprinkle half the cheddar down the middle.
2. Spoon half the scrambled eggs over the cheese, then top with half the bacon, peppers, tomatoes, and avocado.
3. Scatter scallion greens, cilantro, and a pinch of salt. Add salsa and sour cream if using.
4. For a gluten-free tortilla, fold the sides in over the filling, roll from the bottom up, then toast seam-side down in a dry skillet for about 1 minute per side to seal. For corn tortillas, fold each in half and serve as breakfast tacos.

Tips & Substitutions

• Pork breakfast sausage only if the ingredient list is simple. Most commercial breakfast sausage (Jimmy Dean, Bob Evans, store-brand patties) lists onion powder, garlic powder, or both in the seasoning blend. Those are high-FODMAP. If you want sausage, buy plain ground pork and season it yourself with salt, pepper, fennel seed, sage, and a pinch of maple sugar; or find a brand with no onion or garlic listed.
• Check your gluten-free tortilla label. Many gluten-free flour tortillas add inulin, chicory root fiber, apple fiber, or pear fiber for texture, and those are high FODMAP. Some brands (including certain Mission Gluten Free, BFree, and Siete varieties) skip those fibers, which tends to work better for low-FODMAP. Formulas change. Re-check the ingredient list before buying.
• Corn tortillas fold, they don't roll. A 6-inch corn tortilla tears when you roll it around a full filling, so use two per person as tacos, warmed until fully pliable. A large gluten-free tortilla is the one to roll.
• Swap bacon for leftover rotisserie chicken. Shredded plain roast chicken (no garlic-onion rub) works if you don't want bacon. Skip any rotisserie bird with a seasoning blend; most grocery versions include onion and garlic powder. If you're unsure, use plain cooked chicken at home.
• Scallion greens only. The green tops are low-FODMAP; the white bulbs are high in fructans. Slice the dark-green part; discard the whites or save them for someone not eating low FODMAP.
• Skip black beans and refried beans. Many beans become high-FODMAP at larger portions; measure carefully if you add any. Canned lentils are one of the easier low-FODMAP options at about ⅓ cup (65g) per serve, rinsed well. Mash them with a fork, warm in the skillet, and spread on the tortilla in place of refried beans.
• Skip the hash browns unless you measure. White potato is low-FODMAP unlimited, but most frozen hash brown blends include onion and garlic powder. Make your own from grated russet, or leave starch out and let the tortilla carry it.

Why This Works

Eggs and cheese do the heavy lifting. Eggs have no FODMAPs and no serve cap. Sharp cheddar is low-lactose and tested low-FODMAP at 40 g per serve. Together they give you roughly 25 grams of protein per burrito, which keeps you full longer than a tortilla-forward breakfast.

The tortilla is where most recipes slip up. A full-size wheat flour tortilla carries enough fructans to be high FODMAP. Many gluten-free tortillas add inulin or chicory root fiber, which are just as high in fructans as wheat. Pure corn tortillas and gluten-free tortillas with a clean ingredient list are the ones to use; check the label each time.

Peppers, tomatoes, and avocado stay inside Monash serves. Split between two burritos, each gets about 17 g bell pepper (Monash lists red at 43 g, green at 75 g), 2 to 3 cherry tomatoes (the low FODMAP serve is about 5 medium (45g)), and about 15 g avocado (low FODMAP up to 60 g).

Garlic-infused oil carries the savory depth. Fructans in garlic are water-soluble, not oil-soluble, so properly strained infused oil (no garlic solids left in the bottle) gives you the garlic flavor without the fructans. Combined with scallion greens and fresh cilantro, that covers the aromatic notes that a regular breakfast burrito would get from onion and garlic powder.

Storage

Breakfast burritos hold up well in the fridge and freezer. Wrap each assembled burrito tightly in parchment, then foil; refrigerate for up to 2 days or freeze for up to 2 months. To reheat, take off the foil and microwave in the parchment in 30-second bursts (about 1 minute from the fridge, 2 to 3 minutes from frozen) until the center reaches 165°F (74°C), then crisp in a dry skillet for 1 minute per side. Leave salsa, sour cream, and avocado off any burrito you plan to store; add those after reheating.