Low FODMAP Breakfast Sausage​ Recipe

Okay so—this Low FODMAP Breakfast Sausage? Total win. No onions, no garlic, but still somehow tastes like weekend diner magic. You get that herby, savory vibe without wrecking your gut. And it’s stupid easy. No one’s grinding meat or stuffing casings here—just mix, fry, eat.

Ingredients Needed

• 1 tbsp dried sage: earthy, old-school sausage flavor.
• 1 tsp black pepper: just enough kick.
• 1 tsp dried fennel seeds: sweet, subtle licorice note (don’t skip it).
• 1 tsp dried thyme: soft herby base.
• ½ tsp sea salt: FODMAP-safe, just enough.
• ½ tsp red pepper flakes: optional heat.
• 1 lb ground pork: juicy, classic sausage base.
• 1 lb ground turkey: lightens it up a bit.

How To Make Low FODMAP Breakfast Sausage

Mix your spices:
Small bowl. Toss in sage, pepper, fennel, thyme, salt, red pepper. Give it a quick stir. Done.

Form the sausage:
Big bowl now — meat goes in. Add the spice mix. Use your hands (yes, your hands) to combine it. Squish it together like you mean it. Then pat into little round sausage patties. You’ll get about 8.

Cook the patties:
Medium-high skillet. Get it hot first. Drop in the patties. Cook 5 mins per side, or until they’re browned and cooked through. No pink inside. That’s it.

Recipe Tips

• Use ground pork with a little fat — keeps them juicy.
• Don’t overmix the meat or it gets dense.
• You can make the patties ahead and freeze them raw.
• Skip the red pepper if your gut doesn’t love spice.

How to Store & Reheat

• Room Temperature: Eat within 1 hour.
• Fridge: Store cooked patties up to 4 days.
• Freezer: Freeze raw or cooked for up to 3 months. Reheat in skillet or microwave.

Nutrition Facts (Approx. per patty)

• Calories: 210
• Sodium: 220mg
• Protein: 18g
• Fat: 15g
• Carbs: 1g
• Fibre: 0g
• Sugar: 0g

FAQs

Low FODMAP Breakfast Sausage​ Recipe

Recipe by Evelyn ReedCourse: BreakfastCuisine: AmericanDifficulty: Easy

Servings

8

servings

Prep time

5

minutes

Cooking time

15

minutes

Calories

210

kcal

Savory homemade sausage patties — juicy, herby, and totally low FODMAP without missing any of the flavor.

Ingredients

• 1 tbsp dried sage

• 1 tsp black pepper

• 1 tsp dried fennel seeds

• 1 tsp dried thyme

• ½ tsp sea salt

• ½ tsp red pepper flakes (optional)

• 1 lb ground pork

• 1 lb ground turkey

Directions

• Mix all dried spices in a small bowl.
• Combine meat and spice mix in a large bowl.
• Form into 8 patties.
• Heat skillet over medium-high.
• Cook 5 mins per side until cooked through.
• Serve hot or store for later.

Notes

• Go light on mixing — keeps texture tender.
• Use parchment if freezing raw.
• Pork-only version browns better.
• Double batch and freeze for busy mornings.