This easy Low FODMAP Breakfast Sausage recipe is a classic breakfast staple made without garlic or onion powder. It's made with a combination of ground turkey and pork.
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.
Tips and substitutions
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 stovetop, 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.
Store-bought options
Disclaimer: Please double check ingredients before purchasing. Many of these brands have multiple products and not all of them may be low FODMAP. Ingredients can also change and may vary based on location.
Store-bought breakfast sausage may or may not be low FODMAP depending on the ingredients used. Double-check ingredients before purchasing and avoid products made with high FODMAP ingredients like onion or garlic.
As an FYI, “spices” listed in the ingredients on products in the United States cannot contain onion or garlic per FDA labeling regulations. The ingredients "natural flavor," "natural flavorings," or "flavorings" might include garlic, onion, or other high-FODMAP ingredients, but you would need to contact the company for clarification.
Uncooked breakfast sausage
Two nationally-available options for uncooked breakfast sausage that appear to be made with low FODMAP ingredients* are:
- Smithfield Hometown Original Breakfast Sausage Roll (ground pork sausage)
- Jennie-O All Natural Turkey Sausage (ground turkey sausage)
I've also had luck finding uncooked breakfast sausage made with low FODMAP ingredients at local meat markets, food co-ops, and regional grocery stores with full-service meat departments. So, I encourage you to look around your community if you can't find the products listed above and don't want to make your own.
Fully-cooked breakfast sausage
Some fully-cooked breakfast sausage options that appear to be made with low FODMAP ingredients* include:
- Applegate Naturals Classic Pork Breakfast Sausage (fully-cooked pork sausage links)
- Applegate Naturals Savory Turkey Breakfast Sausage (fully-cooked turkey sausage links)
- Applegate Naturals Savory Turkey Breakfast Sausage Patties (fully-cooked turkey sausage patties)
- Butterball All Natural Turkey Sausage Crumbles (fully-cooked turkey sausage crumbles)
- Jimmy Dean Fully Cooked Original Pork Sausage Patties (fully-cooked pork sausage patties)
Similar recipes
- Low FODMAP Frittata with Bacon, Bell Pepper and Spinach
- Low FODMAP Breakfast Stuffed Potato with Kale
- Low FODMAP Breakfast Pizza
Recipe
Low FODMAP Breakfast Sausage
- Total Time: 20 minutes
- Yield: 8
- Diet: Low Lactose
Description
This easy Low FODMAP Breakfast Sausage recipe is a classic breakfast staple made without garlic or onion powder. It's made with a combination of ground turkey and pork.
Ingredients
- 1 tablespoon dried sage
- 1 teaspoon black pepper
- 1 teaspoon dried fennel seeds
- 1 teaspoon dried thyme
- ½ teaspoon sea salt
- ½ teaspoon red pepper flakes
- 1 pound ground pork
- 1 pound ground turkey
Instructions
- Mix together sage, black pepper, fennel, salt, and red pepper in a small bowl.
- In a large bowl, add pork, turkey, and spice mixture. Using your hands, mix well and form into patties.
- Heat a large skillet over medium-high heat. Once hot, add patties and cook 5 minutes per side, or until done.
- Serve warm.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Breakfast
- Method: Stove
- Cuisine: American
Bekah says
This recipe is decent as-is, but to really put it over the top, I use only pork and add in a generous sprinkling of asafoetida (maybe 1/4-1/2 tsp) which adds the missing onion flavor without the FODMAPs. The asafoetida and fennel together are an amazing combination. I also find that this recipe needs a bit more salt to bring all the flavors out; I like using smoked salt when I have it.
Em Schwartz, MS, RDN says
Thanks for sharing your take on this recipe, Bekah. Sounds delicious.
Heather Thiele says
If I premixed a larger batch in advance, how long could these be stored in the deep freezer?
Em Schwartz, MS, RDN says
Hi Heather, I haven't tried this, so I can't speak to the results. However, the USDA recommendations for freezing uncooked ground meat are 3-4 months. Best, Em
marge says
I make this but I use Bell's Seasoning as it has the perfect mix of spices for sausage as well as our turkey day stuffing!
Kim says
I've read that fennel is a high FODMAP food. Does this include the spice?
Em Schwartz, MS, RDN says
Great question, Kim! You are correct that the fennel bulb is higher in FODMAPs. The fennel seeds, however, are low in FODMAPs at the tested serving size of 1 teaspoon, according to Monash University. Best, -Em
Janice says
Made these with pork only, cut the recipe in half as I am solo and they were really tasty. Next time will make smaller patties as these are burger size.
You mention marjoram in the directions, however, it’s not listed in the ingredients. How much marjoram would be added?
Chris says
Made this recipe tonight to go with breakfast for dinner. It's enough to make three sausage rolls that are about the same size as what you would buy in the store. We cooked up one of them and wrapped the other two and stuck them in the freezer to use later. These can get a little tough while cooking, so I recommend making them a lot thinner than a ball size. I don't really like sausage, but this had a great flavor and tasted like other sausage I've had from the store. My fiancee said it was really good. I swapped out the sage for an equal amount of thyme since they're in the same family and I don't have any sage. I think this will do great as frozen sausage when it's firm enough to cut into thinner slices. Can't wait to use it in gravy!
Allie says
I made this with 1/2 pound ground turkey mixed with 1/2 pound ground pork and it was still delicious! Ver flavorful, not bland at all.
Em Schwartz, MS, RDN says
Thanks for taking the time to share your thoughts, Allie! It is much appreciated!
Marissa says
This recipe is super easy to make. I like to make it on the weekend so it is ready to go for the week. Thanks for sharing this delicious recipe!
Em Schwartz, MS, RDN says
Thanks for sharing, Marissa! I appreciate you taking the time to leave a review. 🙂
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. 🙂
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! ❤️
Sunny Pedersen says
This recipe is amazing!!
Emily says
Thanks, Sunny!
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.
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!
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.
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 🙂