Chili-Garlic Chicken and Egg Breakfast Lettuce Wraps

Start your morning with a bright, protein-packed breakfast that skips the bloat but not the flavor. Crispy, well-seasoned ground chicken is sautéed with garlic-infused oil (garlic-flavored but FODMAP-friendly, since the garlic solids are strained out) and a touch of chili, then piled high with soft, silky scrambled eggs into crisp, cool butter lettuce cups. A quick homemade chili-garlic oil drizzle and a scatter of fresh herbs bring the whole dish together with bold, takeout-style flavor minus the onions, garlic cloves, and wheat that typically sneak into similar recipes. This recipe is fully Low-FODMAP friendly: garlic and onion flavor come from infused oil rather than the bulbs themselves (the fermentable fructans stay behind in the solids), and all vegetables and herbs used are well-tolerated in standard low-FODMAP portions. It's an excellent make-ahead option too — cook the chicken and prep the chili oil in advance, then just scramble fresh eggs and assemble when you're ready to eat. Lettuce wraps keep things light, low-carb, and gluten-free while still delivering a hearty, satisfying breakfast that will keep you full until lunch.

Ingredients

• 1 lbground chicken, or ground turkey
• 3 tbspGarlic-infused olive oil, divided; garlic solids strained out for low-FODMAP
• 1 tspred chili flakes, adjust to taste
• 1 tspfresh ginger, finely minced
• 2 tbspgluten-free tamari, or low-FODMAP soy sauce
• 3 tbspGreen onion tops, green parts only, thinly sliced
• 8 largeeggs
• 2 tbspLactose-free milk, optional, for softer scramble
• 0.75 tspsalt, divided
• 0.5 tspblack pepper
• 12 leavesbutter lettuce leaves, washed and dried, left whole as cups
• 3 tbspfresh cilantro, roughly chopped
• 1 wholelime, cut into wedges
• 0.5 cupred bell pepper, finely diced, for the chili oil drizzle

Method

1. In a small saucepan, warm 2 tablespoons of garlic-infused oil with the chili flakes, minced ginger, and diced red bell pepper over low heat for 3-4 minutes until fragrant and slightly softened. Remove from heat and set aside as your finishing drizzle. 4:00
2. Heat the remaining 1 tablespoon of garlic-infused oil in a large skillet over medium-high heat. Add the ground chicken, breaking it up with a wooden spoon, and cook until browned and crispy in spots, about 7-8 minutes. 8:00
3. Stir the tamari and half the sliced green onion tops into the chicken, along with half the salt and black pepper. Cook for another 1-2 minutes until well coated, then remove from heat and set aside. 1:30
4. Crack the eggs into a mixing bowl, add the lactose-free milk and remaining salt, and whisk until well combined and slightly frothy.
5. Heat the non-stick skillet over low-medium heat and pour in the egg mixture. Gently stir continuously with a spatula, pulling the eggs from the edges to the center, until soft, creamy curds form, about 3-4 minutes. Remove from heat while still slightly glossy. 4:00
6. Arrange the butter lettuce leaves on a serving platter to use as wraps. Spoon the crispy chicken and soft scrambled eggs evenly into each leaf.
7. Drizzle the warm chili-garlic oil generously over the filled wraps, then top with fresh cilantro and the remaining green onion tops. Serve immediately with lime wedges on the side.