Sheet-Pan Eggs (Meal Prep)

Low FODMAP sheet-pan eggs baked with baby spinach, feta, cherry tomatoes, red bell pepper, and scallion greens.

Prep 10 min

Cook 31 min

Serves 6

Gluten-freeVegetarian

Ingredients

• 12 large eggs
• 5 cups (150 g) baby spinach, loosely packed
• 120 g feta, crumbled, divided
• 150 g red bell pepper (about 1 small), small-dice
• 18 cherry tomatoes (about 270 g), halved
• 4 scallions, green tops only, thinly sliced
• 2 tablespoons garlic-infused olive oil, divided
• 1/4 cup lactose-free milk or water
• 2 tablespoons chopped fresh chives, dill, or parsley
• 1 teaspoon kosher salt
• Freshly ground black pepper

Instructions

Prep the Pan and Oven

1. Heat the oven to 375°F (190°C). Line a 9x13-inch (23x33 cm) baking pan with 2-inch sides with parchment paper. Brush the parchment with 1 tablespoon of the garlic-infused oil so the eggs release cleanly.
2. Rinse and dry the spinach, bell pepper, cherry tomatoes, and scallion greens.

Wilt the Spinach

1. Heat the remaining 1 tablespoon garlic-infused oil in a large nonstick skillet over medium heat.
2. Add the bell pepper and a pinch of salt. Toss for 3 to 4 minutes until it softens slightly.
3. Add the spinach in handfuls, tossing until each batch collapses. Cook for another 1 to 2 minutes until the pan is mostly dry. Transfer to a plate and let it cool for 5 minutes.

Whisk the Eggs

1. Crack the eggs into a large bowl. Add the milk or water, kosher salt, and several grinds of pepper. Whisk until fully blended with no streaks of white.
2. Stir in the cooled spinach and peppers, half the feta, and the scallion greens.

Bake

1. Pour the mixture onto the prepared sheet pan and spread it into an even layer. Scatter the halved cherry tomatoes and the remaining feta across the top.
2. Bake for 20 to 25 minutes, until the center is just set and springs back when you press it. The top will look matte, not glossy.
3. Let it rest for 5 minutes. Slide the parchment onto a cutting board, scatter the fresh herbs over the top, and cut into 6 equal squares.

Tips & Substitutions

• Dairy-free swap. Skip the feta, use water instead of the milk, and add an extra pinch of salt plus a squeeze of lemon before serving. For a low-lactose cheese instead, use aged parmesan or cheddar at the same weight (the squares are then not dairy-free).
• Add bacon, chicken, or ham. Fold in 6 strips cooked chopped bacon, or 170 g chopped plain cooked chicken or unglazed ham (the squares are then no longer vegetarian). Check the label for onion or garlic powder, honey, inulin, chicory root, and unnamed seasoning blends.
• Vegetable swaps. Green bell pepper can replace some or all of the red pepper; keep the total at 150 g.
• Pan size matters. A 9x13-inch baking pan with 2-inch sides gives squares about an inch thick. A larger half sheet spreads the eggs thin and cuts about 5 minutes off the bake.
• Skip onion and garlic. The infused oil and scallion greens carry the allium flavor. Don't add onion, shallot, scallion whites, garlic cloves, or garlic powder.

Why This Works

One pan, six portions. Twelve eggs make six squares with the same workflow as a frittata, without an oven-safe skillet, and the squares stack neatly in a meal-prep container.

Vegetables within their serves. Each square has about 25 g baby spinach (low at 75 g), 25 g red bell pepper (low at 43 g), and 3 cherry tomatoes (low at 3, or 45 g).

Feta. Feta is low in lactose, and each square has about 20 g, under the 40 g low FODMAP serve.

Garlic-infused oil. Fructans do not dissolve in oil, so strained garlic-infused oil carries the garlic flavor without them. Homemade oil keeps 4 days in the fridge.

Storage

Cool the squares to room temperature within an hour of baking, then stack between layers of parchment in an airtight container. Refrigerate for up to 4 days at 40°F (4°C) or below. Reheat in a 300°F (150°C) oven for 8 to 10 minutes, or in 30-second bursts in the microwave, until the center reaches 165°F (74°C). You can also freeze individual squares wrapped in parchment and foil for up to 2 months; thaw overnight in the fridge before reheating. The texture holds better if you freeze the squares without the cherry tomatoes and add fresh ones on top after reheating.