Low FODMAP Sausage and Fall Vegetables (Sheet Pan / Air Fryer)

This Low FODMAP Sausage and Fall Vegetables is an easy weeknight recipe that will get you in the mood for fall! Easily made on a sheet pan in the oven or in an air fryer and featuring low FODMAP gluten-free smoked farmer's sausage and fall-inspired vegetables, this easy low FODMAP dinner recipe should become part of your weekly dinner rotation. When served on its own, this recipe is also Keto, low carb, gluten-free, grain-free, and dairy-free. Serve over rice or another starch option compliant with your dietary needs for an even more satisfying meal.

Jump to:

• Can't get enough low FODMAP smoked sausage
• Low FODMAP Air Fryer or Sheet Pan Dinner
• Necessary Equipment
• Low FODMAP Sausage & Fall Vegetables: Ingredients, FODMAP Information & Success Tips
• How to find Low FODMAP Sausage
• How do I serve this low FODMAP sausage and fall vegetables?
• Related Recipes
• Low FODMAP Sausage and Fall Vegetables (Sheet Pan / Air Fryer)

Can't get enough low FODMAP smoked sausage

When planning fall recipes, I stumbled upon this 20-minute Sheet Pan Sausage and Veggies recipe on Gimmie Delicious. While already low carb, adapting this recipe for low FODMAP and Keto while making it more fall-inspired by using veggies harvested in the fall / winter seemed like a great idea. I had been trying to think of more ways to use the low FODMAP gluten-free farmer's sausage I discovered while creating my Low FODMAP Instant Pot Jambalaya. As I am currently eating low FODMAP and Keto due to my blood sugar issues, I can't enjoy the sausage in the jambalaya (as the recipe is written, anyway) but can still enjoy it in this low FODMAP and Keto sausage and veggie dinner recipe.

Low FODMAP Air Fryer or Sheet Pan Dinner

This low FODMAP sausage and fall vegetables recipe can be made in the air fryer or as a sheet pan dinner in a conventional oven. I find them equally delicious when made using both methods, although the air fryer cooks everything a bit faster and uses far less energy. Plus, I'm always more eager to use a beloved kitchen gadget like the air fryer over the oven.

Necessary Equipment

The equipment I use to make this Low FODMAP Sausage and Fall Vegetables recipe on a sheet pan in the oven includes:

• Conventional oven (I use convection)
• Baking sheet (mine is 17¾ x 13 x 1 inches - smaller pans will work)
• Parchment paper or silicone baking mat
• Large mixing bowl
• Small mixing bowl
• Large spoon
• Whisk
• Spatula
• Measuring cups and spoons
• Chopping board and knife (a cleaver works best for the squash)
• Microwave (for heating up the squash prior to slicing - see below)
• Flipping spatula or spoon
• Oven mitts

The equipment I use to make this Low FODMAP Sausage and Fall Vegetables recipe in the air fryer includes:

• Air fryer (I use an Instant Pot Vortex Plus 10-quart Air Fryer with rotisserie basket)
• Large mixing bowl
• Small mixing bowl
• Large spoon
• Whisk
• Spatula
• Measuring cups and spoons
• Chopping board and knife (a cleaver works best for the squash)
• Microwave (for heating up the squash prior to slicing - see below)
• Oven mitts

Low FODMAP Sausage & Fall Vegetables: Ingredients, FODMAP Information & Success Tips

For both the sheet pan and air fryer methods, I start the recipe by adding the following ingredients to a large bowl.

Low FODMAP Sausage

As a lot of commercially-produced sausages contain garlic, onion, grains, and other potentially high FODMAP ingredients, finding a sausage that works for low FODMAP can prove challenging.

How to find Low FODMAP Sausage

I discuss how to find a low FODMAP smoked sausage my low FODMAP Instant Pot Jambalaya recipe post. In short, after much research, I discovered Harvest Meats Gluten-Free Double Smoked Farmer's Sausage, which I verified with the company does not contain garlic or onion. Harvest Meats is a Canadian brand and not available in the US, unfortunately. Harvest Meats has a page on their website that shows where you can buy their products throughout Canada. Locally in BC, I find it at Save-on-Foods or Real Canadian Superstore.

I slice the sausage into ¼-inch thick slices and add it to the large mixing bowl.

Low FODMAP Fall Vegetables

When it comes to low FODMAP fall vegetables that are also low carb / Keto, there aren't a ton of options. I settled on the following for this low FODMAP sausage and fall vegetables recipe.

Kabocha Squash

If you've never cooked with kabocha squash before, you're in for something special. Also called Japanese pumpkin, it has a naturally sweet, nutty flavor and a smooth, creamy texture when roasted. With its thick skin, it can seem a little intimidating to cut at first, but it's easier than it seems once you know a few tricks. Check out my Kabocha Squash How-To Guide for step-by-step tips on how to cut, store, and freeze it for later.

If you can't find kabocha squash or prefer not to use it, sweet potato makes a great substitute with a similar flavor and texture.

Broccoli Heads

While typically consumed by North Americans year-round, broccoli is harvested in the fall. Monash University lists broccoli heads as containing the FODMAP fructose and low FODMAP in quantities of up to ¾ cup or 75 grams per serving. We're adding 2 cups across 4 servings, which comes to about ½ cup per serving.

I chop the broccoli heads into bite size pieces and add it to the large bowl.

Radish

Monash University also lists radish as a FODMAP-free. I slice the radish into ¼-inch slices and add it to the large bowl. I stir the sausage and veggies together with a large spoon until combined.

Garlic-Infused Olive Oil & Seasonings

Next, in a small bowl, I whisk together garlic-infused olive oil, low FODMAP Italian seasoning (my homemade blend or store-bought), salt and pepper.

This is a really simple but delicious flavor combination that works well with both the sausage and the vegetables. Then, I pour the oil mixture over the sausage and veggies, using a spatula to scrape all of the oil and seasoning from the small bowl.

Then, I stir the sausage and vegetables until evenly coated in oil and seasoning.

Finally, I pour the sausage and vegetables onto a baking sheet covered in parchment paper or in the rotisserie basket of my Instant Pot Vortex Plus 10-quart Air Fryer per the instructions on the recipe card below.

How do I serve this low FODMAP sausage and fall vegetables?

This low FODMAP sausage and fall vegetables dinner is best when served over:

• White or brown rice (low FODMAP but not Keto/low carb)
• Shirataki rice or hearts of palm rice (Low FODMAP and Keto/low carb)
• Instant Pot Quinoa (Low FODMAP but not Keto/low carb)

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