Looking for a FODMAP-friendly breakfast that’s dressed to impress? Get your brunch on with these savoury low FODMAP breakfast sausage sandwiches!
Before starting the low FODMAP diet, I think I was made of at least 95% breakfast sandwich. Since it’s almost impossible to find a breakfast sandwich that isn’t sporting a healthy dose of onion or garlic, I’ve had a sad, breakfast sandwich-less life for a while now.
But all that is about to change, friend! These savoury little breakfast sausage sandwiches are about to take your low FODMAP brunching skills to a whole new level! Quick and easy to prepare, you’ll wonder why you ever settled for those mass-produced little patties in the first place!
Think these low FODMAP breakfast sausage sandwiches sound great, but you don’t have time to try them now? Don’t worry! You can PIN THIS POST for later
Keep It FODMAP Friendly
Looking for an epic brunch idea? These low FODMAP breakfast sausage sandwiches are in it to win it! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, pork. Since pork is a protein, it doesn’t have any FODMAPs. That means you can eat as much as you’d like without adding to your FODMAP load. The same goes for eggs.
Next up, maple syrup. According to the Monash app, pure maple syrup is low FODMAP in servings of 2 tbsp (50 g) per sitting. Monash doesn’t list a maximum serving size. You can read more about these quirky foods here.
We’ll be using 2 tsp of maple syrup total. This is well within Monash’s recommended range.
We’ll also be using Dijon mustard. According to Monash, Dijon mustard is low FODMAP in servings of 1 tbsp (23 g) per sitting. Servings of 3/4 cups (230 g) or more are high in fructans and GOS and should be avoided. We’ll be using 4 tsp, which works out to 1/3 of a serving per breakfast sandwich. This is well within Monash’s recommended range.
Next up, English muffins. If you’re in the elimination phase, you’ll need to use gluten-free English muffins. Remember to check the label for other high FODMAP ingredients, as many gluten-free products use high FODMAP fruit juices and purees to improve their taste; as well as high FODMAP flours and emulsifiers like amaranth flour, coconut flour, and inulin to improve their texture.
Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan, not gluten itself.
Last but not least, arugula. According to the Monash app, arugula only has trace amounts of FODMAPs. This means you can add as much arugula as you’d like without adding to your FODMAP load.
Show Your Work (FODMAP Math)
Fructose = 00
Lactose = 00
Fructan = 0.33
GOS = 0.33
Polyols = 00
Pick Your Sidekick
If you’re looking for something a little lighter, you can’t go wrong with a low FODMAP serving of fresh fruit.
Want to try this low FODMAP breakfast sausage sandwich? Don’t forget to PIN THIS RECIPE for later!
Looking for the ultimate breakfast idea? Try these savoury low FODMAP breakfast sausage sandwiches!
- 450 g ground pork
- 2 tsp maple syrup
- 1 tsp fresh thyme (finely chopped)
- 1 tsp salt
- 0.5 tsp pepper
- 3 tsp canola oil (divided)
- 4 eggs
- 4 tsp low FODMAP Dijon mustard
- 4 low FODMAP English muffins (toasted)
- 2 cups baby arugula
Combine pork, maple syrup, thyme, salt, and pepper in a large bowl. Divide the pork mixture into 4 sections and press them into disks about half an inch thick. Let them rest for 5 minutes to help them hold their shape while cooking.
Warm up 1 tsp of oil in a large frying pan over medium heat. Cook your sausages for about 4 minutes, flipping at the half-way mark. The sausages are cooked when they're no longer pink inside and they've reached an internal temperature of 160 degrees.
Wipe the pan with a paper towel and warm up the remaining oil. Crack your eggs into the pan and cook until the egg whites are set, but the yolk is still runny (about 3 minutes).
Spread the Dijon mustard on the bottom half of each English muffin. Top with the sausage patties, egg, arugula, and the remaining muffin tops. Serve immediately.
These low FODMAP breakfast sausage sandwiches will take your breakfast to the next level! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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