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Home » Low FODMAP Recipes

Low FODMAP Breakfast Sausage

Published: Jan 26, 2017 · Updated: Jun 22, 2023 by Em Schwartz, MS, RDN

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Two photos of low FODMAP breakfast sausage
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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.

Low FODMAP breakfast sausage patties cooked in a cast-iron 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.

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  • Tips and substitutions
  • Store-bought options
  • Recipe
A just-cooked breakfast sausage patties in a skillet

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.

Cooked breakfast sausage patties in a cast-iron skillet

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

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  • Low FODMAP Breakfast Pizza
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Recipe

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

Low FODMAP Breakfast Sausage


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.7 from 11 reviews

  • Author: Em Schwartz, MS, RDN
  • Total Time: 20 minutes
  • Yield: 8 1x
  • Diet: Low Lactose
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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

Scale
  • 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

  1. Mix together sage, black pepper, fennel, 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.
  4. Serve warm.
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast
  • Method: Stove
  • Cuisine: American

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A cast-iron skillet filled with sausage patties. Dark gray text at the top reads low FODMAP breakfast sausage.
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Comments

  1. Bekah says

    September 13, 2021 at 8:39 pm

    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.

    Reply
    • Em Schwartz, MS, RDN says

      September 14, 2021 at 9:07 am

      Thanks for sharing your take on this recipe, Bekah. Sounds delicious.

      Reply
  2. Heather Thiele says

    July 29, 2021 at 7:02 am

    If I premixed a larger batch in advance, how long could these be stored in the deep freezer?

    Reply
    • Em Schwartz, MS, RDN says

      July 29, 2021 at 10:35 am

      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

      Reply
  3. marge says

    May 01, 2021 at 3:56 am

    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!

    Reply
  4. Kim says

    March 18, 2021 at 9:58 am

    I've read that fennel is a high FODMAP food. Does this include the spice?

    Reply
    • Em Schwartz, MS, RDN says

      March 19, 2021 at 11:58 am

      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

      Reply
  5. Janice says

    January 09, 2021 at 4:29 pm

    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?

    Reply
  6. Chris says

    January 09, 2020 at 10:25 pm

    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!

    Reply
  7. Allie says

    November 16, 2019 at 2:44 pm

    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.

    Reply
    • Em Schwartz, MS, RDN says

      November 18, 2019 at 3:37 pm

      Thanks for taking the time to share your thoughts, Allie! It is much appreciated!

      Reply
  8. Marissa says

    November 11, 2019 at 7:35 pm

    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!

    Reply
    • Em Schwartz, MS, RDN says

      November 18, 2019 at 3:44 pm

      Thanks for sharing, Marissa! I appreciate you taking the time to leave a review. 🙂

      Reply
  9. Neha says

    September 24, 2019 at 12:18 pm

    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 🙂

    Reply
    • Em Schwartz, MS, RDN says

      September 24, 2019 at 2:36 pm

      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. 🙂

      Reply
  10. Queena Coursen says

    March 09, 2019 at 6:22 pm

    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!

    Reply
    • Emily says

      March 10, 2019 at 9:07 pm

      Thank YOU, Queena! ❤️

      Reply
  11. Sunny Pedersen says

    January 16, 2019 at 12:45 pm

    This recipe is amazing!!

    Reply
    • Emily says

      January 16, 2019 at 1:28 pm

      Thanks, Sunny!

      Reply
  12. Susan says

    November 16, 2018 at 1:54 pm

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

    Reply
    • Emily says

      November 23, 2018 at 1:17 am

      Hi Susan! Either method should work for freezing.

      Reply
  13. Christina says

    August 09, 2018 at 12:47 pm

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

    Reply
    • Emily says

      August 09, 2018 at 2:14 pm

      Thanks for sharing, Christina!

      Reply
  14. Deb says

    May 20, 2018 at 4:03 pm

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

    Reply
    • Emily says

      May 20, 2018 at 6:39 pm

      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.

      Reply
  15. Debra says

    May 20, 2018 at 4:00 pm

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

    Reply
    • Emily says

      May 20, 2018 at 6:36 pm

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

      Reply
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Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

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