Eggs are one of those foods that I always have in the house, which makes the perfect protein base for throw together meals when you haven’t been shopping for a while. Plus, I really like eggs and they’re incredibly quick to cook, making them a staple food in my low FODMAP diet. While I often cook eggs without much fuss, especially when it comes to fried eggs, sometimes it’s fun to add a bit of flair to them. And these eggs fried in capsicum rings are a great way to add fun, colour and veggies to your plate.

Eggs Fried in Capsicum Rings {low FODMAP, gluten-free, dairy-free} | A Less Irritable Life


Colour and veggies, plus less washing up

As a rule, I don’t use egg rings anymore. I find them to be a huge waste of time, particularly from the cleaning side. No matter how well I oil the rings, I still end up having to scrub egg from them and I have better things to do with my time than clean unnecessary kitchen utensils.

So I usually simply crack eggs into the pan and let them do their thing. As an alternative, I might use bread as an egg ring, such as in this recipe for Eggs in Bread. But capsicum rings are also an excellent alternative because it guarantees you get vegetables ‘on the side’.

All you need to do is find a capsicum that is roughly the same size across as an egg ring, so no skinny capsicums here. Then you simply cut your own rings from the capsicum with a sharp knife, keeping them as even as possible – this is important because uneven slicing causes gaps that the eggs can leak out of.

As well as holding the egg in a nice shape and adding colour to your plate, the capsicum adds extra flavour. To boost the flavour even further, you can sprinkle some chopped chives (or the green tops of spring onions) into the rings and on the eggs while they’re cooking.

Eggs Fried in Capsicum Rings {low FODMAP, gluten-free, dairy-free} | A Less Irritable Life


Rounding out the meal, low FODMAP style

To finish this meal off and make it beautifully well rounded, serve it with some fresh leafy greens (rocket or baby spinach are good choices) and low FODMAP toast. If you don’t have any fresh greens, grab some frozen spinach and defrost/saute it in the pan while you’re cooking the eggs.

This easy recipe makes a great breakfast, lunch or even a quick and light dinner and it will also encourage the kids to eat veggies.


Eggs Fried in Capsicum Rings {low FODMAP, gluten-free, dairy-free} | A Less Irritable Life

Eggs Fried in Capsicum Rings

  • Author: Glenda Bishop
  • Prep Time: 3 minutes
  • Cook Time: 5 minutes
  • Total Time: 8 minutes
  • Yield: 1 serve
  • Category: Light Meals


A fun way to eat fried eggs while adding veggies into your day, these low FODMAP eggs fried in capsicum rings are quick and easy to make.


  • A red or green capsicum (pepper) that has the approximate diameter of an egg ring – this won’t work with a skinny capsicum
  • 2 XL eggs
  • 2 tsp chives, chopped finely
  • Dairy-free margarine (or butter if you can tolerate dairy), to grease the pan
  • Handful of rocket (or baby spinach)
  • 1-2 pieces of low FODMAP toast (use gluten-free bread if you need to avoid gluten)


  1. Slice the capsicum across to form two rings that are about 1 and 1/2 cm high (about 1/2 inch), then trim off any membrane or seeds from the inside of the rings. Alternatively, if you have a metal egg ring, line it up on the capsicum so that you know how thick the ring should be. Note: it is better for the rings to be a little too high than too low or the eggs will escape over the top of the rings.
  2. Heat a non-stick pan over low-medium heat. Add a very small amount of margarine or butter to the pan so that the capsicum and eggs won’t stick.
  3. Add the capsicum rings to the pan and then sprinkle 1 tbsp of chives between the two rings. Crack one egg into each ring and then sprinkle the rest of the chives on top of the eggs. Cook until the eggs are set as you prefer, making sure that the whites (at least) are cooked. I cooked mine sunny side up, but you can flip them over if you prefer.
  4. To serve, put a handful of rocket on the plate and top with the eggs in capsicum rings. Season with a little salt and pepper if you wish. Add the toast. Enjoy!

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • When choosing a suitable bread, try to select one that contains wholegrains or seeds so that you’ll get a good boost of fibre. Some sourdough spelt breads have this, but if you can’t find one, a spelt bread made using traditional sourdough techniques will be low FODMAP. It might be difficult to find a gluten-free bread that’s also low FODMAP and contains wholegrains, but a good alternative is to choose a gluten-free bread that has added fibre instead.
  • If you can eat dairy and would like to add some cheese, try crumbling some feta over the top of the cooked eggs or topping with shaved parmesan cheese.

Low FODMAP Portion

  • Serving Size: the whole recipe

The Recipe ReDux: Spring Clean the Kitchen

This recipe is part of the Recipe ReDux and the theme for this month is Spring Clean the Kitchen, where we had to cook with at least 3 ingredients in the fridge or pantry right now. Since I nearly always have eggs and bread in the house, combining them was an obvious choice. The trick is to add in veggies based on what you have. I personally find that capsicum is an excellent low FODMAP veggie to have in the house because it’s incredibly versatile – it can be used raw in salads, sautéed, roasted, added to casseroles and stews, cooked into omelettes, or eaten as a snack with dips – and it provides lots of flavour and colour. Leafy greens are also a must in my house, whether fresh or frozen.

You can see more spring cleaning recipes by clicking on the link below. Note that most of those recipes won’t be low FODMAP, but you can use them for inspiration and substitute high FODMAP ingredients for low FODMAP ones so that they won’t upset your tummy.


Discover more delicious low FODMAP recipes that will keep your tummy happy and make your taste buds smile

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