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Low FODMAP Breakfast Sausage

Em Schwartz, MS, RDN

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Gluten-free and sugar-free, this Low FODMAP Breakfast Sausage recipe offers a classic breakfast staple without the garlic or onion powder!

Close up shot of low FODMAP breakfast sausage in skillet

Whether you’re looking for a classic breakfast side or a sausage to use in a hearty bowl of soup, this Low FODMAP Breakfast Sausage is your ticket! Some premade sausage contains onion or garlic powder which many of us low FODMAP-ers are trying to avoid. So, this is an easy-to-make homemade alternative with lots of options.

Close up shot of low FODMAP breakfast sausage

Versatile Recipe

There are lots of different things you can do with this recipe. Instead of patties, you can turn this recipe into meatballs and add it to Low FODMAP Pasta Sauce. You can also brown this like you would ground beef and add it to soups or frittatas or really any recipe that calls for sausage.

This breakfast sausage recipe uses both ground pork and ground turkey, but feel free to use only one or the other. Using only turkey will make this recipe leaner, but will also result in a potentially drier sausage. It will still be flavorful, but I wanted to give a heads up in case you opt for something like 99-100% ground turkey breast.

Although my recipe below cooks the sausage on the stove top, you can also bake these either into patties or meatballs. I would recommend baking at 425°F for 18-22 minutes or until cooked throughout.

Low FODMAP breakfast sausage in a cast-iron skillet

Play With Spices

Finally, feel free to play around with the spices and adjust them to your preference. For example, I avoid black pepper because it gives me hives if I have it every day. So, I will often omit the black pepper and increase the amount of red pepper flakes for a similar, but different level of spice. I will also make this recipe and add oregano for more of an Italian sausage flair.  The possibilities are endless!

 

A cast-iron skillet filled with sausage patties. Light gray text at the top read low FODMAP breakfast sausage.

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A cast-iron skillet filled with low FODMAP breakfast sausage patties

Low FODMAP Breakfast Sausage

★★★★★

4.5 from 2 reviews
  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 minutes
  • Yield: 8 1x
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Description

Gluten-free and sugar-free, this Low FODMAP Breakfast Sausage recipe offers a classic breakfast staple without the garlic or onion powder!

Scale

Ingredients

  • 1 Tbsp. dried sage
  • 1 tsp. black pepper
  • 1 tsp. dried fennel seeds
  • 1 tsp. dried marjoram or thyme
  • ½ tsp. sea salt
  • ½ tsp. red pepper flakes
  • 1 lb. ground pork
  • 1 lb. ground turkey

Instructions

  1. Mix together sage, black pepper, fennel, marjoram, salt, and red pepper in a small bowl.
  2. In a large bowl, add pork, turkey, and spice mixture. Using your hands, mix well and form into patties.
  3. Heat a large skillet over medium-high heat. Once hot, add patties and cook 5 minutes per side, or until done.

Notes

Marjoram: Marjoram has not yet been tested for FODMAP content by Monash. As a small amount is used and all other tested herbs are low FODMAP, I do not believe it will be an issue for most individuals. However, if you’re on the FODMAP elimination phase and want to be “safe”, thyme is a suitable substitute.

Red Pepper Flakes: Peppers and chilies contain capsaicin, which contributes to their spiciness. Capsaicin may be a non-FODMAP trigger for some individuals with IBS.

  • Category: Breakfast
  • Method: Stove
  • Cuisine: American

Keywords: pork, turkey, brunch, paleo, low FODMAP recipe

A cast-iron skillet filled with sausage patties. Dark gray words at the top read low FODMAP breakfast sausage.

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Reader Interactions

Comments

  1. Neha says

    Hi,

    I have yet to try your recipe, looking forward to it :). Quick question about the quality, how many sausages does this recipe make and for how long you can store it in the fridge.

    Thank you 🙂

    • Em Schwartz, MS, RDN says

      Hi Neha! The total number of sausage patties can vary, but I usually make about 16 with this recipe (2 per serving). My storage recommendation is 3-4 days in the fridge. 🙂

  2. Queena Coursen says

    Delish! I doubled the batch some portions for later. Only added a bit more salt and was good to go. Thanks for sharing this recipe!

    • Emily says

      Thank YOU, Queena! ❤️

  3. Sunny Pedersen says

    This recipe is amazing!!

    ★★★★★

    • Emily says

      Thanks, Sunny!

  4. Susan says

    Can these be frozen? if so, should they broken before or after baking?

    • Emily says

      Hi Susan! Either method should work for freezing.

  5. Christina says

    I really like this recipe! Easy to make. Tastes good to me and now I have sausage readily available.

    ★★★★

    • Emily says

      Thanks for sharing, Christina!

  6. Deb says

    I left comment but don’t see it. First time I have done this so maybe I did it wrong

    • Emily says

      You did it right. There is a delay in posting. I have the comment settings set so that I have to approve them. This not only helps prevent spam comments but also allows me the opportunity to read and respond to each comment more easily.

  7. Debra says

    I thought the recipe was to bland. I will try doubling the spices next time. I did add the red pepper as well

    • Emily says

      Thanks for sharing, Debra. We each have different palates, so doubling the spices might work great for you 🙂