1 unique Egg curry for IBS Without Onion & Garlic – Indian Dinner Recipe
When you have IBS, even comfort food feels risky. This egg curry for IBS is easy to make and easy to digest .I used to avoid egg curry altogether because the typical recipes — loaded with onion, garlic, and masala — would leave me bloated, gassy, and miserable.
But I missed the warmth. The protein. That feeling of a complete, nourishing Indian meal.So I reimagined it.
This egg curry for IBS is
💚 Free from onion and garlic
💪 High in protein
🥣 Cooked in soothing spices
🌿 Gentle on your gut and delicious enough for the whole family
Let me share how to make this clean, healing egg curry that won’t hurt your stomach — and might just become your new favorite dinner.
Why Egg Curry for IBS Can Be a Great Gut Meal (If Made Right)
Boiled eggs are:
A complete protein
Easy to digest (especially the whites)
Hormone-friendly and blood sugar stabilizing
But the usual curry base — with onion, garlic, heavy oil and spice — triggers:
Gas
Acidity
Cramps
IBS flares
So we switch the base to a tomato + ginger + spice blend that supports digestion and doesn’t trigger inflammation.
Ingredients (Serves 2)
| Ingredient | Amount |
|---|---|
| Boiled eggs | 4 |
| Tomatoes (ripe) | 2 medium (or 1 cup puree) |
| Grated ginger | 1 tsp |
| Green chili (optional) | 1 small |
| Cumin seeds | ½ tsp |
| Turmeric | ¼ tsp |
| Hing (asafoetida) | A pinch |
| Coriander powder | 1 tsp |
| Fennel powder | ½ tsp |
| Rock salt | To taste |
| Cold-pressed mustard oil or ghee | 1 tbsp |
| Curry leaves (optional) | 6–7 |
Step-by-Step – Egg Curry For IBS
1. Prep the Eggs
Boil eggs (8–10 mins), peel and score them lightly
Optional: Lightly pan-sear them in a drop of ghee for texture
2. Make the Gut-Soothing Masala Base
Heat oil/ghee in a pan
Add cumin, curry leaves, hing, ginger, and green chili
Add tomato puree
Cook until oil separates (medium flame)
Add turmeric, fennel, coriander powder, salt
Add ¼ cup water to adjust consistency
3. Add the Eggs
Add eggs to curry
Simmer 5–7 mins
Garnish with fresh coriander or a squeeze of lemon
✅ Serve with red rice, jowar roti, or sautéed lauki for a complete IBS-friendly dinner.
Why This Egg Curry for IBS Works
| Ingredient | Gut Benefit |
|---|
| No onion/garlic | Avoids FODMAP triggers |
| Fennel & hing | Reduce gas, support digestion |
| Tomato + ginger | Light acid balance without inflammation |
| Ghee | Nourishes gut lining |
| Protein-rich | Stabilizes sugar, reduces hunger pangs |
Optional Add-Ons
Add spinach puree for a green egg curry
Serve with cucumber-mint raita for Pitta cooling
Add soaked methi leaves for hormone support
Sprinkle hemp hearts or flax on top for extra fiber
How I Use This Egg Curry in My Week
| Day | How I Eat It |
|---|---|
| Monday | Dinner with red rice + saunf water |
| Thursday | Lunch bowl with lauki sabzi + mint chutney |
| Saturday | Light dinner before PMS week |
| Post-workout | With sprouts or boiled potato mash |
This curry feels like care, not compromise.
Egg Curry for IBS – FAQs
1. Can I eat eggs with IBS?
Yes — eggs are well-tolerated by most. They’re rich in protein, low in carbs, and easy on digestion. Avoid frying in heavy oil.
2. Why skip onion and garlic?
They’re high-FODMAP and can trigger bloating, gas, or cramps in sensitive guts.
3. Can I make this curry ahead?
Yes. Store in fridge for 1–2 days. Reheat gently — avoid overheating tomatoes.
4. Is this recipe good for PCOS?
Yes. High protein + hormone-friendly spices + low glycemic index makes it PCOS safe.
5. What can I eat with it?
Red rice, moong dal, cucumber salad, or sautéed greens. Avoid paratha or maida.
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