Low FODMAP Instant Pot Easy

Low FODMAP Instant Pot Hard Boiled Eggs

Perfect hard boiled eggs every time in the Instant Pot. Easy to peel, ready in 10 minutes. Ideal for meal prep and high-protein snacks.

Prep Time
2m
Cook Time
5m
Total Time
10m
Servings
6
Low FODMAP Instant Pot Hard Boiled Eggs

Instructions

  1. 1

    Pour 1 cup of water into the Instant Pot.

  2. 2

    Place the trivet (steamer rack) that came with your Instant Pot into the pot.

  3. 3

    Carefully place eggs on the trivet in a single layer. You can stack them if needed, but single layer works best.

  4. 4

    Secure the lid and set valve to Sealing.

  5. 5

    Cook on Manual/Pressure Cook LOW for 5 minutes (soft boiled), 6 minutes (medium), or 7 minutes (hard boiled).

  6. 6

    While eggs cook, prepare a large bowl with ice water.

  7. 7

    When timer beeps, immediately quick release the pressure.

  8. 8

    Using tongs or a slotted spoon, carefully transfer eggs to the ice bath.

  9. 9

    Let eggs sit in ice bath for 5 minutes to stop cooking and make peeling easier.

  10. 10

    Peel eggs starting from the wider end (where the air pocket is). Roll gently on counter to crack shell all over for easiest peeling.

  11. 11

    Store peeled or unpeeled in refrigerator.

FODMAP Notes

Eggs are completely low FODMAP and can be eaten freely without FODMAP concerns. They're an excellent source of protein for people with IBS. The cooking method doesn't affect FODMAP content. Eggs are naturally gluten-free and dairy-free. Some people with IBS find eggs trigger symptoms not due to FODMAPs but to other factors - if you tolerate eggs well, enjoy them as a nutritious protein source.

Tips

  • 💡 Use eggs that are at least a week old - they peel much easier than fresh eggs
  • 💡 Cook time: 5 min = jammy yolk, 6 min = creamy center, 7 min = fully hard
  • 💡 Altitude adjustment: Add 1 minute if you're above 5,000 feet elevation
  • 💡 Make a big batch on Sunday for week's breakfast and snacks
  • 💡 Keep unpeeled eggs in fridge up to 7 days, peeled eggs 5 days
  • 💡 Save egg shells for compost or crush into powder for garden calcium
#meal-prep #high-protein #keto-friendly #gluten-free #dairy-free #snack #breakfast

Recipe Notes

This is the easiest way to make perfect hard boiled eggs. The Instant Pot gives you consistent results every time, and the eggs peel so easily it almost feels like magic.

Cooking Times for Different Results

  • 5 minutes: Soft boiled - runny yolk, set whites
  • 6 minutes: Medium boiled - jammy, slightly soft center
  • 7 minutes: Hard boiled - fully cooked through, firm yolk
  • 8 minutes: Very firm - best for egg salad or deviled eggs

Ways to Use Hard Boiled Eggs

  • Breakfast: Slice on gluten-free toast with avocado
  • Snacks: Sprinkle with salt and pepper for protein-packed snack
  • Salads: Chop and add to mixed green salads
  • Egg Salad: Mix with lactose-free mayo and low FODMAP seasonings
  • Deviled Eggs: Scoop yolks, mix with mayo, mustard, and paprika
  • Meal Prep: Pack with veggies and crackers for portable lunch
  • Ramen: Halve and add to low FODMAP soup or ramen

Storage

  • Unpeeled eggs: Store in refrigerator for up to 7 days
  • Peeled eggs: Store in airtight container with damp paper towel for up to 5 days
  • Not freezer-friendly: Hard boiled eggs don’t freeze well
  • Pro tip: Write cook date on shells with pencil

FODMAP Stacking Note

Eggs have zero FODMAPs. Eat as many as you like without FODMAP concerns. A typical serving is 1-2 eggs.

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