Love sausage but don’t love the FODMAPs? These 20-minute homemade Low FODMAP Breakfast Sausage Patties cooked in the air fryer are healthier and tastier than commercially produced breakfast sausage. They make a quick and hearty low FODMAP breakfast side dish fitting for both special occasions and everyday breakfast. In addition to being low FODMAP, these breakfast sausage patties are also Paleo, Whole30, Keto, low carb, gluten-free, grain-free, and refined sugar-free. Skillet instructions also included!
- Is breakfast sausage low FODMAP?
- Why Low FODMAP Air Fryer Breakfast Sausage?
- Low FODMAP, Paleo, Whole30, Low Carb, Keto, Gluten-Free, Grain-Free, and Refined Sugar-Free
- Necessary Equipment
- Low FODMAP Air Fryer Breakfast Sausage: Ingredients & Success Tips
- Low FODMAP Air Fryer Breakfast Sausage (Paleo, Whole30, Keto)
- Related Recipes
Is breakfast sausage low FODMAP?
The short answer is: store-bought breakfast sausage can be low FODMAP - it depends on the ingredients that brand of sausage contains and whether or not they are high in FODMAPs. Common high FODMAP ingredients can include garlic and onion, which might be "hidden" in terms like "natural flavorings." In this case, one would need to verify with the manufacturer whether or not garlic or onion was included. That said, I have yet to locate a low FODMAP breakfast sausage that I can buy locally (in BC, Canada).
The long answer is: low FODMAP sausage in general can be tricky to find. I've spent a lot of time in grocery stores looking at ingredient labels and doing research online to find sausage that does not contain garlic or onion.
Although I have discovered a smoked farmer's sausage brand locally that I have verified does not contain garlic or onion that I use in my Low FODMAP Sausage and Fall Vegetables, Low FODMAP Instant Pot Jambalaya, and Low FODMAP Instant Pot Gumbo recipes, I have not discovered a commercially produced breakfast sausage that I can say with certainty is low FODMAP. Truthfully, I haven't searched long and hard for breakfast sausage specifically as breakfast isn't my primary focus (this is only the 8th low FODMAP breakfast recipe I've ever posted to the blog). However, I'd like to find some store-bought breakfast sausage someday as it is one of my favorite breakfast items.
Until then, I will enjoy this homemade, low FODMAP breakfast sausage, which is incredibly easy and just as if not more delicious, in my opinion.
Why Low FODMAP Air Fryer Breakfast Sausage?
I choose the air fryer for this low FODMAP breakfast sausage recipe as I love creating low FODMAP air fryer recipes. Also, the air fryer gives the sausage a nice crispness around the edges of the patty that I don't feel is achieved when cooking them in the skillet.
That being said, these low FODMAP breakfast sausages are also easily cooked by using a skillet on the stovetop - directions for which I have included in the recipe card "Notes" below.
Low FODMAP, Paleo, Whole30, Low Carb, Keto, Gluten-Free, Grain-Free, and Refined Sugar-Free
Unlike a lot of store-bought breakfast sausage patties, these low FODMAP breakfast sausages are also Paleo, Whole30, gluten-free, grain-free, and refined sugar-free. Many store-bought sausages contain refined sugar and/or grains - these don't contain any of that stuff and are still majorly delicious. It's amazing the flavor you can achieve with just pork, oil, and a few spices. These patties are also Keto and low carb.
The equipment I use to make these Low FODMAP Breakfast Sausage Patties in the air fryer includes:
- Air fryer. I use an Instant Pot Vortex Plus 10-quart Air Fryer, which is an ideally-sized air fryer for this particular low FODMAP air fryer recipe as you can cook all of the patties in one batch. Smaller air fryers will work as well but will probably require multiple batches to cook them all.
- Large mixing bowl
- Measuring spoons
- Baking sheet and parchment paper or a plate to place prepared patties
- Flipping spatula
- Instant read thermometer
Low FODMAP Air Fryer Breakfast Sausage: Ingredients & Success Tips
What I love about this low FODMAP breakfast sausage recipe is that I typically have all of the ingredients on hand - ground pork in the freezer and dried herbs and spices on my spice rack. The low FODMAP breakfast sausage ingredients include:
- Ground pork - Budget friendly tip: I buy ground pork in bulk at Costco, separate it into 1 pound quantities, seal them in zip top bags, and keep them in the freezer until ready to use (up to 6 months for best results).
- Garlic-infused olive oil
- Dried sage leaves
- Dried thyme leaves
- Ground black pepper
- Red pepper flakes - optional. Reduce the quantity or omit for less heat or if you don't tolerate spicy food well.
- Ground nutmeg
Preheat air fryer
If your air fryer doesn't have an internal preheat function, preheat to 375°F for 10 minutes.
Add all of the ingredients to a large mixing bowl.
Mix ingredients with your hands until evenly combined.
Form into sausage patties
Form mixture into eight, 3-tablespoon sized balls.
Flatten with the palm of your hand into ¼-inch thick patties.
Make each patty about 3-inches in diameter.
Place formed patty on a plate or baking sheet covered in parchment paper.
Repeat with remaining pork until you have 8 patties.
Place patties onto air fryer pan(s) without touching. If food tends to stick to your air fryer pan, spray pan(s) first with cooking spray. Depending on the size of your air fryer, you may need to cook them in multiple batches.
Air fry for 10-minutes, flipping halfway through or until patties reach an internal temperature of 160°F. Patties should be reddish brown around the edges.
If using an Instant Pot Vortex Plus 10-quart Air Fryer
As the Instant Pot Vortex Plus 10-quart Air Fryer model has an internal preheat, prep the patties and place on the two cooking trays prior to turning the air fryer on. I typically do not spray they trays first with cooking spray as they rarely stick.
Once ready to cook, open the air fryer door and add the drip tray. Hit the "Air Fry" button, adjust the temperature to 375°F and the timer to 10 minutes. The preheat cycle will start. Once prompted to "Add Food," place the cooking trays with the patties in the top and bottom rungs and close the door. Once prompted to "Turn Food," using an oven mitt, remove the trays to a baking sheet, flip the patties with a spatula, and place the trays back in the air fryer on the opposite rungs. Close the air fryer door and continue cooking until patties are reddish brown around the edges and their internal temperature reaches 160°F.
If using a skillet
Prepare low FODMAP sausage patties as described above and sear in a large skillet on medium heat for 4-5 minutes per side or they reach an internal temp of 160°F.
Serve with your favorite low FODMAP breakfast main dishes, like eggs, pancakes, and the like.
Low FODMAP Air Fryer Breakfast Sausage (Paleo, Whole30, Keto)
- 1 pound ground pork
- 2 tablespoons garlic-infused olive oil
- 1 ¼ teaspoons salt
- 1 teaspoon dried sage
- ½ teaspoon dried thyme
- ½ teaspoon ground black pepper
- ½ teaspoon red pepper flakes*, optional, lessen or omit for less heat
- ⅛ teaspoon ground nutmeg
- Avocado oil cooking spray, or your preferred cooking spray, optional
- Fresh sage leaves, for garnish, optional
- If your air fryer doesn’t have an internal preheat function, preheat air fryer at 375°F for 10 minutes. If using an Instant Pot Vortex Plus 10-quart Air Fryer, see notes.
- Add all ingredients to a large mixing bowl and mix with your hands until evenly combined.
- Form mixture into eight 3-tablespoon sized balls, and then flatten into ¼-inch thick patties about 3-inches in diameter. Patties will shrink and thicken when cooked.
- If food tends to stick to your air fryer pan, spray with cooking spray before placing patties onto pan without touching. Depending on the size of your air fryer, you may need to cook them in multiple batches.
- Air fry at 375°F for 10 minutes,* flipping with a spatula halfway through, or until the sausage patties reach an internal temperature of 160°F per an instant read thermometer.
- Serve alongside your favorite breakfast main dishes.
- Skillet instructions: If you don’t have an air fryer, sear patties in a large, non-stick skillet on medium heat on the stovetop for 4-5 minutes per side or until patties reach an internal temp of 160°F.
- Red pepper flakes: although low FODMAP in small quantities, red pepper flakes are spicy. Spicy food can still trigger symptoms in some people with IBS.
- If using an Instant Pot Vortex Plus 10-Quart Air Fryer: As this model has an internal preheat, prep the patties on the two cooking trays prior to turning it on (I typically do not spray these first with cooking spray as they rarely stick). Once ready to cook, open the door and add the drip tray. Hit the "Air Fry" button and adjust the temperature to 375°F and the timer to 10 minutes. The preheat cycle will start. Once prompted to "Add Food," place the cooking trays with the patties in the top and bottom rungs and close the door. Once prompted to "Turn Food," using an oven mitt, remove the trays to a baking sheet, flip the patties with a spatula, and place trays on the opposite rungs. Close door and cook until patties are golden brown around the edges and their internal temperature reaches 160°F.
- Cooking times: may vary by air fryer model.
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