British Gammon Steak with Crispy Oven Chips & Fried Eggs (Low FODMAP)
Classic British comfort food made IBS-friendly: tender gammon steak, golden oven chips, perfectly fried eggs, and roasted tomatoes in one satisfying meal.
This recipe is naturally Low FODMAP as written. Potatoes are FODMAP-friendly in normal serving sizes. Gammon (cured pork) contains no FODMAPs. Eggs are safe for IBS sufferers. Tomatoes are low FODMAP up to 75g per serving, and this recipe uses exactly that amount to stay within safe limits. The recipe uses only vegetable oil and black pepper for seasoning, avoiding high-FODMAP ingredients like garlic and onion. Be cautious if your gammon has been pre-seasoned or marinated—check labels for honey, garlic powder, or onion powder. Plain, unprocessed gammon steaks are your safest choice. If serving with condiments, choose Low FODMAP options like homemade tomato sauce (without garlic or onion) or a small amount of mustard. Note that cured gammon is high in sodium, so those monitoring salt intake should be aware.
There's something wonderfully nostalgic about a proper British gammon and chips dinner. This Low FODMAP version delivers all the comfort of the traditional pub classic without any digestive distress. The beauty of this recipe lies in its simplicity and timing—while your chips crisp up in the oven alongside sweet roasted tomatoes, you have just enough time to pan-fry a thick gammon steak and cook two perfectly runny eggs. It's the kind of meal that feels indulgent but comes together in under an hour with minimal fuss.
For those managing IBS, this recipe is naturally Low FODMAP-friendly. Gammon (cured pork leg) is a safe protein choice, and potatoes are wonderfully gut-friendly when prepared without high-FODMAP additions like garlic or onion powder. The key is using plain vegetable oil and simple seasoning—just black pepper brings out the natural saltiness of the gammon beautifully. The roasted tomatoes add a sweet, jammy element that cuts through the richness of the eggs and meat.
The technique here is straightforward but effective: high-heat oven roasting creates chips with fluffy interiors and crispy exteriors, while pan-frying the gammon develops a gorgeous caramelized crust. Two eggs might seem generous, but trust me—when you break those golden yolks over the crispy chips, you'll understand why this is the ultimate comfort dinner. Serve this on a busy weeknight when you need something satisfying, or on a lazy weekend when you're craving proper British comfort food. Either way, your stomach will thank you for keeping it simple and FODMAP-safe.
🥗 Ingredients
Metric
- potato 1 large, peeled and cut into thick chips
- vegetable oil divided (60ml total)
- tomato 1 medium, halved horizontally (stay within Low FODMAP limit)
- gammon steak about 2cm thick, plain unseasoned (check label for no garlic/onion)
- free-range eggs
- black pepper freshly ground
Imperial
- potato 1 large, peeled and cut into thick chips
- vegetable oil divided (1/4 cup total)
- tomato 1 medium, halved horizontally (stay within Low FODMAP limit)
- gammon steak about 3/4 inch thick, plain unseasoned (check label for no garlic/onion)
- free-range eggs
- black pepper freshly ground
👨🍳 Instructions
- 1
Prepare and roast the chips and tomatoes
Preheat your oven to 200°C (400°F/Gas Mark 6). Arrange the potato chips in a single layer on a large baking tray, ensuring they're not overcrowded. Drizzle with 2 tablespoons of vegetable oil and toss to coat evenly. Place the tomato halves cut-side up on the same tray. Slide into the preheated oven and roast for 30-40 minutes, turning the chips halfway through, until they're golden brown and crispy on the edges with fluffy centers. The tomatoes should be softened and slightly caramelized.
⏱️ 35 min - 2
Cook the gammon steak
About 10 minutes before your chips are ready, heat 1 tablespoon of oil in a large frying pan over medium-high heat. Season the gammon steak generously with freshly ground black pepper on both sides—there's no need for salt as gammon is naturally salty from the curing process. When the oil is shimmering, add the gammon and cook for 5-6 minutes on the first side until you see a golden-brown crust forming. Flip and cook for another 5-6 minutes until cooked through and the internal temperature reaches 70°C (160°F). Transfer to a warm plate and let it rest while you cook the eggs.
⏱️ 12 min - 3
Fry the eggs and assemble
Add the remaining tablespoon of oil to the same frying pan (or use a clean one if preferred) over medium heat. Crack the eggs into the pan, being careful not to break the yolks. Fry gently for 3-4 minutes until the whites are set but the yolks remain runny, or cook longer if you prefer firmer yolks. To assemble, place the rested gammon steak on a warm serving plate, arrange the crispy chips alongside, add the roasted tomato halves, and top everything with the fried eggs. Serve immediately while everything is piping hot, allowing the runny yolks to cascade over the chips.
⏱️ 5 min
🔄 FODMAP-Friendly Swaps
Adds garlic flavor without FODMAPs (the fructans don't transfer to oil). Use the same quantity for cooking chips and gammon.
Plain bacon (150g) or a boneless pork chop provides similar flavor and texture. Check bacon for no added garlic/onion. Cook for same time.
75g red bell pepper (about 1/2 small pepper) is Low FODMAP and roasts beautifully with similar sweetness. Roast cut-side down for same time.
Use 2 eggs prepared any style you prefer. Poaching uses no oil (lighter option), scrambled adds creaminess. Both remain Low FODMAP.
Use 200g sweet potato (Low FODMAP limit per serving) cut into chips. Roast at same temperature but check at 25 minutes as they cook faster.
🔬 The Science Behind This Recipe
This recipe is particularly gut-friendly because it focuses on simple, easily digestible whole foods that won't trigger IBS symptoms. Potatoes are an excellent source of resistant starch, which acts as a prebiotic and supports beneficial gut bacteria without causing the fermentation issues associated with high-FODMAP foods. When cooked and cooled slightly, potatoes develop even more resistant starch, making them especially gentle on sensitive digestive systems.
Gammon provides high-quality protein that's essential for gut lining repair and doesn't contain FODMAPs. The curing process actually makes the meat easier to digest by partially breaking down proteins. Eggs are a complete protein source with all essential amino acids, and they're naturally low FODMAP, making them ideal for IBS sufferers. The fats from the oil and egg yolks help with the absorption of fat-soluble vitamins from the tomatoes, particularly lycopene, a powerful antioxidant.
Tomatoes, when consumed in appropriate portions (up to 75g per serving), remain low FODMAP and provide vitamin C and potassium without triggering digestive distress. The cooking process concentrates their natural sugars and breaks down cell walls, making them even easier to digest. By avoiding garlic, onion, and other high-FODMAP seasonings, this recipe delivers maximum flavor with minimum gut irritation, proving that Low FODMAP eating doesn't mean sacrificing taste or satisfaction.
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