Low FODMAP Breakfast Sausage

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

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.

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

---

★★★★★

4.5 from 2 reviews

• 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

Print Recipe

Pin Recipe

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