Eggs Royale- A Healthy and Low FODMAP Meal (Gluten-Free)

Here’s a recipe that’s great for those with IBS, or anyone else with digestive discomfort. The FODMAPs diet is a plan that I recommend to some of my IBS clients as it can be a great first step to gaining an understanding of what’s going on in the gastrointestinal tract.

A low FODMAP diet isn’t suitable for everyone though, and it needs to be done properly in order to be useful and insightful. Following a low FODMAPs diet with supervision can result in dietary deficiencies. This meal, however, is great whether you are following low FODMAPs or not.

This meal, which works great as either a breakfast, lunch or dinner, is high in protein and will keep you going for a good few hours. It’s low in FODMAPs, which means it’s also gluten free too.

It’s quick and easy to prepare, and is certainly a great option for livening up breakfast!


  • 1 gluten-free muffin or roll, halved, or 1-2 slices of gluten free bread
  • handful of spinach
  • 2 eggs
  • 4 pieces of smoked salmon
  • 30ml of white wine vinegar
  • 1 egg yolk
  • 100g unsalted butter melted
  • 1 tsps lemon juice
  • 3 black peppercorns
  • 1/2 shallot, finely chopped


To make the hollandaise sauce, combine the vinegar, peppercorns and shallot in a small saucepan over low heat. Bring to a simmer and cook, uncovered, for 3-5 minutes or until mixture reduces to 1 teaspoon. Remove from heat and strain through a fine sieve.

Place the vinegar reduction and egg yolk in a medium heatproof bowl over a saucepan that is half-filled with simmering water. Use a balloon whisk to whisk, while very gradually adding the melted butter in a thin, steady stream. Whisk until thick and creamy. Remove from heat. Season to taste with salt and ground white pepper. Add the lemon juice and stir to combine. Cover with foil and set aside.

Add vinegar to a deep frying pan filled with water and bring to the boil over high heat. Reduce heat to low and bring to a gentle simmer. Crack 1 egg into a small cup. Use a large spoon to stir the water to create a whirlpool. Gently slide the egg into the water and poach for 1-2 minutes for a soft egg, or until cooked to your liking. Use a slotted spoon to transfer to a plate. Cover loosely with aluminium foil to keep warm and repeat with the remaining egg.

Place the toasted GF bread on the plate. Spoon the spinach and salmon over the bread slices. Top with the poached eggs and drizzle with hollandaise sauce. Season with freshly ground black pepper and serve immediately.

Hope you enjoy!