Buffalo Egg Muffins with Hash Brown Crust (Low-Fructose, Gluten-Free)
I love to prepare breakfast ahead of time for the week so that I have something healthy and easy on hand, especially since my fructose intolerance makes grabbing breakfast on the go pretty challenging. These egg muffins are the perfect solution! Featuring a crispy hash brown crust, green bell pepper, cheddar cheese, and a delicious mix of eggs, spices, buffalo sauce, and milk, they are packed with protein and are absolutely delicious. The recipe is low-fructose, low-fructan, and gluten-free; make it low-FODMAP by using lactose-free milk. Whether or not you malabsorb fructose or other FODMAPs, these are a tasty and gut-friendly breakfast option!
Servings: 12 muffins
Prep Time
15 minutes
Cook Time
20-25 minutes
Total Time
40-45 minutes
Ingredients (My Favorite Brands)
Roughly 1 cup hash brown potatoes (check ingredients or just grate a potato)
1/2 cup green bell pepper, diced
1/2 cup grated cheddar cheese
8 eggs
1/4 cup buffalo sauce (check ingredients)
1 teaspoon each:
salt
pepper
paprika
Gourmend garlic chive powder (optional but delicious)
Splash of milk (I used lactose-free)
Instructions
Preheat oven to 375° F. Grease a muffin pan with olive oil or nonstick spray of choice.
Place a large spoonful of hash browns in each cup of the muffin pan. Press them down to form a flat crust.
Bake the crusts for about 15 minutes. While they bake, prep the other ingredients.
Dice the green bell pepper. Grate your cheese if needed.
In a bowl, combine the eggs, buffalo sauce, spices, and milk. Whisk thoroughly.
After the crusts bake, remove pan from oven. Split the green bell pepper and cheddar cheese evenly among the muffins. Pour the egg mixture over the top, making sure each muffin cup is only about three-quarters full.
Bake for another 20-25 minutes until the muffins are set. Let cool before removing from the pan.
Fructose Forward
You can easily customize the ingredients based on what you tolerate or what you are reintroducing! Jalapeño, red bell pepper, cherry tomatoes, etc.
Follow me on Instagram @FightTheFructose for more fructose-friendly recipes!
