Mmmm how I love eggs! Such a great food – delicious, packed with nutrients, and so versatile! Unfortunately they get a bad rap sometimes, and they also tend to get stuck in the “breakfast food” category. Omelettes, frittatas, quiche, fried, and poached are all great options, but what about going a little further off the beaten path?

This Creamy Polenta with Tomato Ragout and Eggs is a complete meal in one pan that’s perfect for a nice slow, lazy brunch, but would also work well for lunch or dinner. Registered Dietitian Sarah Pflugradt was kind enough to share this awesome low FODMAP recipe with us. Thanks, Sarah!

Back in the day, we used to refer to those who had digestive issues as having a “sensitive stomach”. Well, FODMAPs may be the answer to their woes. I have only counselled a few clients since the Low FODMAP diet became mainstream, but it seems to be effective.

Not every food will elicit the same reaction with every person. It takes some time to understand what your body can eat and what it can’t. For my clients with digestive sensitivities, elimination diets have been the answer. After all of the “forbidden” foods have been eliminated and the body has been given a chance to recover, slow reintroduction of one food at a time can help bring some normalcy back to the diet and find the individual foods that should be taken out of the diet for good.

Nutrition is a science, regardless of how elementary most make it seem. Sometimes it takes careful observation and patience and a personalized eating plan to get back to optimal health.

I’m not going to lie, it was a challenge to create a low FODMAP recipe since I’m not used to cooking this way. I definitely got a feel for how hard it can be for someone newly diagnosed with IBS who is trying to change their eating habits and lifestyle! I put garlic and onions in everything and I’m a lover of all things containing lactose, none of which I could use in this recipe. Low lactose cheeses in small amounts are good, so I got away with a tiny bit of feta.

Here’s my advice. If you have digestive issues and it seems like everything you eat  causes you to have all of the undesirable symptoms of gastrointestinal upset, then try this diet. It’s not a weight loss diet, or a fad diet, it’s a lifestyle diet and it’s totally doable. There are a ton of healthy foods that stay in your eating plan while taking out the ones that your body has decided to revolt against.

Creamy Polenta with Tomato Ragout and Eggs

Makes: 5-6 servings

Time: 10 minutes prep, 40 minutes cooking



2 Tablespoon extra virgin olive oil

¼ cup diced red bell pepper

¼ cup diced green bell pepper

28 oz can of crushed tomatoes

14 oz can of fire roasted diced tomatoes

1 tsp salt

½ teaspoon paprika

1 bay leaf

1 cup water

1 cup uncooked polenta

1 Tablespoon butter

3 cups of water, or homemade broth

¼ teaspoon salt

½ cup freshly grated parmesan cheese

5-6 large eggs

¼ cup feta cheese

cilantro or basil for garnish



In a large skillet over medium heat, add olive oil and bell peppers.

Saute for 5 minutes or until soft.

Add tomatoes, salt, paprika, bay leaf and water.

Bring to simmer and simmer for at least 15 minutes.

In a separate pot, add polenta, butter and salt over medium heat.

Add water or broth, ½ cup at a time and stir constantly, allowing the polenta to absorb the liquid.

When it has absorbed all of the liquid, add parmesan cheese and stir.

Set aside and prepare to cook the eggs.

In a medium skillet over medium low heat, spray with non-stick spray and crack eggs into the skillet, cook on one side until the eggs start to bubble and flip to finish cooking on the other side – about 30 seconds longer.

Serve the polenta in a bowl, topped with the tomato ragout and 1 egg per person.

Top with feta and cilantro for garnish.


Sarah Pflugradt, MS, RDN, LDN is a southern Illinois based dietitian and nutrition coach with a focus on private nutrition education, writing, and recipe development. She is the author of the blogs, Salubrious RD and Healthy Food Video.


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