SIBO Friendly Breakfast Recipe: Egg wrapped in Prosciutto/Bacon Muffins

SIBO – Small Intestine Bacterial Overgrowth – is an uncomfortable condition that causes a lot of bloating and indigestion. If you currently suffer from it, you may have noticed that the more starchy foods you eat the more bloated you get.

All dietary treatments of SIBO strive to reduce food sources for the bacteria.  They seek to feed the person but starve the bacteria.  Our diet has a significant impact on our intestinal bacterial population.

Bacteria in your gut primarily eat carbohydrates so all the recommended diets to treat SIBO decrease carbohydrates to try to reduce the bacteria and especially the gas they produce, by limiting their food supply.  The only carbohydrate that bacteria do not eat much of, is insoluble fiber. 

The established SIBO treatment diets are the Specific Carbohydrate Diet (SCD), the Gut and Psychology Syndrome Diet (Gaps Diet) and the Low FODMAP Diet (LFD). When you are going through your treatment and adapt to a new low carbohydrate diet, you may find it difficult to source recipes.

Today I would like to share with you one of my favourite SIBO friendly breakfast recipes; Egg muffins packed with red capsicum and cherry tomatoes and wrapped in prosciutto, you can also choose bacon instead.


  • 1/2 tsp extra virgin olive oil
  • 12 slices prosciutto, thinly sliced
  • 10 cherry tomatoes, sliced
  • 1 red capsicum, finely chopped
  • 1 table spoon of smoked paprika
  • 12 eggs large
  • 1 pinch salt and pepper
  • thyme or parsley finely chopped


  1. Preheat oven to 180C.
  2. Oil a 12 cup muffin pan, then ease a slice of prosciutto/bacon into each one, leaving 2 cm above the pan edge. Ensure there are no holes where egg could seep through.
  3. Place sliced vegetables inside the prosciutto, then crack an egg into each on top of vegetables. Season with salt and pepper and smoked paprika, then sprinkle with chopped thyme, or parsley.
  4. Bake for 15 minutes, or until the eggs are cooked as desired.
  5. Serve hot or cold.