High Protein Low FODMAP Breakfast Bowl: Curried Butter Eggs with Herbed Yoghurt

A plated food dish featuring poached eggs in a creamy white sauce topped with crispy brown bits and herbs, served with a slice of toasted bread and fresh rocket on a speckled white plate over a light marble surface.

Creamy herbed yoghurt, perfectly poached eggs and a fragrant curried butter sauce come together to create a café-style breakfast that's surprisingly simple to make. This savoury breakfast bowl makes for a deliciously satisfying brunch that's naturally high protein, low FODMAP.


Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian

Serves: 2

Prep time: 10 minutes
Cook time: 10 minutes


Ingredients

    Yoghurt:

    • 1.5 cup lactose free yoghurt
    • 1 Tbsp olive oil 
    • Zest from 1 lemon 
    • 1 Tbsp lemon juice
    • 1 Tbsp parsley, chopped 
    • 1 Tbsp mint, chopped 
    • Salt & pepper to taste 

    Curried butter sauce:

    To Serve: 

    • 4 eggs 
    • A splash of white vinegar
    • 2 handfuld of fresh rocket
    • 4 slices sourdough
    • Fresh mint or coriander to garnish


    Method

    1. Prepare the yoghurt: In a medium bowl, combine the yoghurt, olive oil, lemon zest, lemon juice, parsley and mint. Season with salt and pepper and stir until smooth. Taste and adjust seasoning if needed. Set aside.

    2. Make the curried butter sauce: In a small saucepan over medium heat, melt the butter. Stir in the Butter Me Up Spice Mix, Garli-Not, chopped almonds, chilli flakes (if using) and maple syrup. Cook for 1–2 minutes, stirring frequently, until fragrant and the almonds are lightly toasted. Remove from the heat and set aside.

    3. Poach the eggs: Bring a large saucepan of water to a gentle simmer. Crack each egg into a small ramekin or cup. Add the vinegar to the simmering water and gently stir to create a whirlpool. Carefully slide one egg at a time into the centre of the water. Cook for 3–4 minutes for a runny yolk, or longer if you prefer a firmer yolk. Remove each egg with a slotted spoon and gently pat dry with paper towel.

    4. Assemble: Spread the herbed yoghurt onto two serving plates. Top with the poached eggs, then spoon generously over the warm curried butter sauce. Serve alongside toasted sourdough, fresh rocket and cherry tomatoes. Finish with extra fresh mint or coriander before serving.