Low-FODMAP Refried Beans and Huevos Rancheros Recipe

Low-FODMAP Refried Beans and Huevos Rancheros Recipe

Huevos Rancheros and Low FODMAP Refried Beans

The glass-half-full people out there might call this blog post a bit "scattered." I'm calling it chock full 'o goodness.

So, I have two totally different but equally great things to share with you. First up is my recipe for Huevos Rancheros. Translation: I just wanted to eat Mexican food for breakfast. 

This recipe was inspired by my Low-FODMAP Salsa (and yes, you need to make the salsa too) , but it almost never came together. See, I think huevos rancheros absolutely require refried beans.

Since I know beans can leave me bloated for days, I rarely eat them, BUT I have had great luck with canned lentils. 

The Monash University Low-FODMAP app shows that a smallish serving of rinsed canned lentils (46 grams) is low in FODMAPs.

In a nice little lightbulb moment, I thought, Why not use them to make refried beans? If pinto beans and black beans taste good mashed up, why not lentils? The texture is a little different, but spread 'em on a tortilla, and you won't care. Keep scrolling for the recipe.

Low FODMAP refried beans made with canned lentils

End of Summer Cookout Tips!

Buckle up because we're about to switch gears. Does that metaphor actually work? We're switching to a higher gear, obviously. :-)

The end of summer always sneaks up on me. I'm usually busy enjoying the great weather in Chicago, and I don't want to remember that it's about to end. And since I was blissfully ignorant that Labor Day weekend was right around the corner, I didn't come up with a good cookout/grilling/potluck sort of recipe.

Instead, I made a video with my three best tips for a great end-of-summer cookout and a calm, happy belly. 

All the links and things I mention in the video are below. Watch it, and you'll get to see me being super-humble (by which I mean not at all humble) at the 0:28 mark.

As promised in the video, here's a shot of our first time doing beer can chicken. My hubby smoked it a little too, and the flavor was amazing. It's a lot easier to fit the chicken under the lid if you have an egg-shaped smoker or larger grill. Ours was slightly janky, but it worked!

Have a fun, healthy end-of-summer weekend!

Low-FODMAP Refried Beans

Makes 4 1/2 servings
1 serving = 1/4 cup (46 g)


1/2 tbsp (7 g) butter
1 (15 oz) can brown lentils, rinsed and drained
Salt and black pepper to taste
2 to 3 tbsp low-FODMAP salsa plus some of the juice


Melt butter in a small saucepan on medium heat. Add lentils and season to taste with salt and pepper. Stir it up, then mash with a potato masher or fork until you have a chunky-mash texture. Reduce heat to low and stir in salsa to thin the texture slightly, adding as much of the salsa juice as needed to reach a consistency you like. Remove from heat. Keeps in the refrigerator for 3 to 5 days.

Want to make it super easy and buy your salsa instead? Fody sells low-FODMAP certified salsa in medium and mild!

Huevos Rancheros (for each serving)


2 small corn tortillas
1/4 cup (46 g) low-FODMAP refried beans
1/4 cup low-FODMAP salsa
1 egg
1/4 cup (1 oz) cheese (feta, cotija or cheddar)


1. Heat a large skillet on medium and mist with cooking spray. Heat the tortillas until lightly browned, about 2 minutes per side. Transfer to a plate. 

2. Meanwhile, cook the egg to your liking (over easy is my favorite). Top tortillas with beans, salsa, egg and cheese. Serve immediately.