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 1x
- 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
Keywords: low FODMAP sausage, breakfast meat
Crl116 says
Have not made this yet, but have a question. Your ingredients list does NOT contain marjoram, yet your first instruction is: Mix together sage, black pepper, fennel, MARJORAM, salt, and red pepper…!? Where did the marjoram come from?!
Em Schwartz, MS, RDN says
It is an editorial error that got missed. The FODMAP status of marjoram is unknown and should not be included in the instructions. I will fix this now. -Emily
Crl116 says
Thank you EM for your quick response to this issue and correcting it. I still have not tried this recipe but plan to in the near future.
Chris I says
Small problem. I ate 7 of them while the 2nd batch cooked! Will need to make them 4-5 times a week at this rate!!
★★★★★
Em Schwartz, MS, RDN says
Haha! Glad you enjoyed this recipe, Chris. 🙂 Thanks for taking the time to share! Best, -Em
Joanne Ellis says
I’m very new to sibo friendly recipes so I hope this doesn’t sound like a dumb question but with no egg or anything to hold the meat together what keeps it from falling apart?
Em Schwartz, MS, RDN says
Hi Joanne, I am not 100% sure, but my (educated) guess is the protein/collagen naturally found in the ground meat. Eggs are low FODMAP. So, if you want to add an egg or two into the mix, it will not change the FODMAP status. Best, Em
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?