A skillet filled with Low FODMAP Breakfast Sausage

Low FODMAP Breakfast Sausage

This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

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! Most premade sausage contains onion or garlic 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.

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!

Low FODMAP breakfast sausage
Print
A skillet filled with Low FODMAP Breakfast Sausage

Low FODMAP Breakfast Sausage


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 minutes
  • Yield: 8
  • Category: Breakfast
  • Method: Stove
  • Cuisine: American

Description

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


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.

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

Sign up for the FUN WITHOUT FODMAPS newsletter and never miss a beat. Bonus: You’ll receive a downloadable eBook with my top 10 low FODMAP recipes.

I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

8 Comments

    1. 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.

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

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.