This Low FODMAP Sausage and Fall Vegetables is an easy weeknight dinner 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 to find kabocha squash
- How to chop kabocha squash
- How to freeze kabocha squash
- What if I can't find (or don't want to use) kabocha squash?
- How do I serve this low FODMAP sausage and fall vegetables?
- Low FODMAP Sausage and Fall Vegetables (Sheet Pan / Air Fryer)
- Related Recipes
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
This is my first recipe using kabocha squash, and I can tell you, it is definitely not my last. Also referred to as Japanese pumpkin or buttercup squash, Monash University's Low FODMAP Diet App lists kabocha squash as FODMAP-free. This medically reviewed article on A Little Bit Yummy provides a fantastic overview of kabocha (Japanese pumpkin) from a FODMAP perspective.
Technically kabocha squash is a winter squash just like what North Americans know of as pumpkin (which I'll hereafter refer to as "orange pumpkin"). The flavor of kabocha is sweeter than that of orange pumpkin but still reminiscent of fall / pumpkin season. This YouTube video by Clean & Delicious gives a great general overview on how to prepare kabocha squash.
How to find kabocha squash
I've found that not all grocery stores carry kabocha squash, but if they do, it is typically located next to the other squashes (butternut, etc.) in the produce section. It tends to be easier to find in the fall or winter months when it's in season. I did find one during the summer, but had to go to several stores before finding one.
How to chop kabocha squash
If you're a bit intimidated by kabocha squash due to its tough skin - you're not alone. I was intimated by this ingredient at first, but I found a great video on YouTube by AstigVegan that shows how to make it so it is easier to cut. In short, I heat up the squash in the microwave for about 4 minutes (more or less depending on its size) before slicing into it with a sharp chopping knife, preferably a cleaver. Then, I scoop the seeds (which can be saved for roasting just like an orange pumpkin) and slice the squash into wedges.
Once the seeds have been removed, I use a veggie peeler or knife to slice off the skins. Apparently the skin is edible, but due to its toughness I decided to remove it for this recipe. Then, I chop the wedges into ½-inch cubes for this recipe.
How to freeze kabocha squash
The only kabocha squash I could find at the time was over 6 pounds, which was way more than this recipe calls for. If you find that to be the case as well, I highly encourage you to freeze the remaining squash to use in future recipes. To prepare it for freezing, I chop it into ½-inch cubes and place them in a single layer on a baking sheet so they're not touching. Then, I freeze the squash overnight, add it to freezer bags, and then freeze them for up to 6 months.
When I'm ready to use the squash, I don't thaw it out as the pieces are small enough to cook quickly from frozen. I just add them to the recipe as I would if they were raw.
What if I can't find (or don't want to use) kabocha squash?
If you are unable to find kabocha squash or just don't want to deal with it, the original recipe this one is adapted from calls for sweet potato. While not Keto, Monash University's Low FODMAP Diet App lists sweet potato as containing the FODMAP mannitol and is low FODMAP in servings of up to ½ cup. We are adding 2 cups across 4 servings, which will bring the amount of mannitol to the maximum tolerable amount per serving. Those sensitive to mannitol should use caution when eating other foods around the same time to prevent FODMAP stacking.
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)
- Low FODMAP Instant Pot Quinoa (Low FODMAP but not Keto/low carb)
Low FODMAP Sausage and Fall Vegetables (Sheet Pan / Air Fryer)
Ingredients
- 375 grams (about 13 ounces) low FODMAP smoked sausage , chopped into ¼-inch thick slices*
- 2 cups kabocha squash (Japanese pumpkin), chopped into ½-inch cubes*
- 2 cups broccoli heads, chopped into bite-sized pieces
- 1 cup radish, chopped into ¼-inch thick rounds
- 3 tablespoons garlic-infused olive oil
- 2 teaspoons low FODMAP Italian Seasoning, homemade or store-bought
- 1 teaspoon salt
- ½ teaspoon ground black pepper
Instructions
Sheet Pan / Oven Instructions:
- Preheat oven to 400°F. Cover a sided baking sheet with parchment paper or a silicone baking mat.
- Add chopped sausage, kabocha squash, broccoli, and radish to a large bowl and toss with your hands or stir with a large spoon to combine.
- In a small bowl, whisk together garlic-infused olive oil, Italian seasoning, salt and pepper. Pour mixture over sausage and veggies, scraping the bowl clean with a spatula. Using a large spoon, stir the mixture until evenly coated in oil and seasoning.
- Pour sausage and veggies onto the prepared baking sheet and spread evenly in a single layer. Bake for 20 minutes or until squash is fork tender, flipping with a spatula or spoon halfway through.
- Serve over rice (hearts of palm rice or shirataki rice for low FODMAP and Keto/low carb), Low FODMAP Instant Pot Quinoa (low FODMAP but not Keto/low carb), or your preferred starch option.
Air Fryer Instructions:
- If your air fryer doesn’t have an internal preheat function, preheat at 400°F for 10 minutes. If using an Instant Pot Vortex Plus 10-quart Air Fryer with a rotisserie basket, I add the filled rotisserie basket prior to starting the air fryer.
- Add chopped sausage, kabocha squash, broccoli, and radish to a large bowl and toss with your hands or stir with a large spoon to combine.
- In a small bowl, whisk together garlic-infused olive oil, Italian seasoning, salt and pepper. Pour mixture over sausage and veggies, scraping the bowl clean with a spatula. Using a large spoon, stir the mixture until evenly coated in oil and seasoning.
- Pour sausage and veggies into air fryer basket (depending on the size of your air fryer, you may need to do this in two batches). Air fry for 8-12 minutes or until squash is fork tender, tossing the basket halfway through.
- If using the Instant Pot Vortex Plus’ rotisserie basket, add the entire mixture to the basket and secure the lid in place, aligning the tab in the rotisserie basket with the notch in the lid and turning clockwise. Open the air fryer door, and using the rotisserie lift, lift the basket into the air fryer, sliding it along the guides on the sides until aligned with the rotisserie catch. Move the rotisserie catch lever to the left and align the rotisserie basket into the holes on both sides of the air fryer. Once aligned, release the rotisserie catch lever and rotate the rotisserie basket to make sure it’s in place. Press the “Air Fry” button, set the temperature to 400°F, timer to 8 minutes, and press the “Rotate” and “Start” buttons. Air fry for 8 minutes, ignoring the “Add Food” and “Turn Food” prompts. Use the rotisserie lift to carefully remove the rotisserie basket. Using an oven mitt, carefully remove the lid and pour sausage and veggies onto a platter.
- Serve over rice (hearts of palm rice or shirataki rice for low FODMAP and Keto/low carb), Low FODMAP Instant Pot Quinoa (low FODMAP but not Keto/low carb), or your preferred starch option.
Equipment
Notes
- Servings: Makes about 6 cups total; four servings at 1 ½ cups per serving or six 1-cup servings. This recipe is the most Keto-friendly at servings of 1 cup (nutritional information below is for 1.5 cup servings).
- Low FODMAP Sausage: I use Harvest Meats Gluten-Free Double Smoked Farmer's Sausage (a Canadian brand). See my Low FODMAP Instant Pot Jambalaya post for tips on finding Low FODMAP smoked sausage.
- Kabocha squash: See post above for information on how to find, prepare and freeze kabocha squash. If you are unable to find it (or don't want to deal with it), sweet potato can be used as a substitute but is not Keto. Per Monash University's Low FODMAP Diet App, sweet potato contains the FODMAP mannitol and is low FODMAP in servings of up to ½ cup per serving. We are adding 2 cups across 4 servings, which will bring the amount of mannitol to the maximum tolerable amount per serving. Those sensitive to mannitol should use caution when eating other foods around the same time to prevent FODMAP stacking.
- FODMAPs: See post above for detailed information on the FODMAP content of each ingredient.
- Adapted from Gimmie Delicious
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