Tuesday, June 20, 2017

Low-FODMAP Maple-Sage Breakfast Sausage

Low-FODMAP Maple-Sage Breakfast Sausage  /  Delicious as it Looks

I had several reasons for creating this recipe. First, a couple of readers requested that I have a breakfast sausage recipe on my blog. Second, I've started reacting to eggs again and wanted a protein substitute to eat in the morning. Finally, I came across this recipe in Cooking Light magazine and was inspired to create my own low-FODMAP version.

Yeah, the egg thing kind of sucks. I think I overdid it at Easter. I had egg salad, deviled eggs, plus scrambled eggs that I'd been eating several times a week for breakfast. It was egg overload, and now I'm intolerant again. Phooey. I really like eating protein for breakfast, so I decided to try making my own sausage. I've been eating this sausage for breakfast almost every morning, along with half a serving of oat bran cereal and some fruit. It's really an energizing breakfast for me: the perfect amount of carbs and protein to get me through my morning workout. I make a batch on Sunday and eat them through the week.

Low-FODMAP Maple-Sage Breakfast Sausage  /  Delicious as it Looks

I hope you enjoy this recipe as much as I do. I made some changes to the Cooking Light recipe. I usually use dried herbs since they are cheap and I always have them on hand. I reduced the amount of maple syrup to make the meat mixture easier to handle. Using the full amount makes it really sticky and hard to form into patties. This amount of syrup add just a hint of sweetness. And last but not least, I add FODY Garlic-Infused Olive Oil. It's so potent, you only need a little bit, and it goes so well with the other flavors of the sausage. If you were wondering, it's sage that gives it that distinctive "breakfast sausage" taste.

Low-FODMAP Maple-Sage Breakfast Sausage  /  Delicious as it Looks

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Maple-Sage Breakfast Sausage
Low-FODMAP, Gluten-Free
makes 8 patties (serves 4)


1 pound ground turkey or pork (for the turkey, don't go leaner than 93%)
1 tablespoon pure maple syrup
3/4 teaspoon salt
1/2 teaspoon dried leaf (rubbed) sage (or 1 1/2 teaspoons fresh)
1/2 teaspoon FODY Garlic-Infused Oil
1/4 teaspoon dried thyme (or 1 teaspoon fresh)
1/4 teaspoon ground black pepper
1 tablespoon olive oil

  1. In a large bowl, mix together the ground turkey or pork, maple syrup, salt, sage, garlic oil, thyme and pepper until well combined. Shape into 8 round patties, about 3 1/2 inches diameter.
  2. Heat the oil in a large skillet over medium-high heat. Add the patties to the skillet and cook about 2 1/2 minutes per side (or until internal heat has reached 165 degrees F). Cook in batches if needed. Serve.

Helpful hints:
  • I've found that the addition of the maple syrup makes the mixture quite sticky and difficult to handle, so I coat a cutting board (one designated for raw meat use) and my hands with cooking spray. Then place the formed patties on the cutting board and then transfer to the heated skillet. This helps me get the patties as thin as possible by flattening them down on the cutting board.
  • A cupcake scoop works perfectly to portion out the mixture into eight patties. One scoop = one patty.
  • If your patties are too thick, you may need to cook them longer at a lower temp.
  • I use my extra large skillet so I am able to cook the patties all at once.

Inspired by this recipe from Cooking Light: Easy Homemade Breakfast Sausage

Low-FODMAP Maple-Sage Breakfast Sausage  /  Delicious as it Looks

Disclosure: I am an affiliate of FODY Foods, which means that if you click on any of the links and purchase the product, I receive an affiliate commission. However, please note that I only recommend products that I myself enjoy, am excited about, and that I feel provide value to my readers. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255 "Guides Concerning the Use of Endorsements and Testimonials in Adverstising."


  1. Hi there! Literally just made these, loved them. I forgot to get the garlic-infused oil on my weekly shop so just subbed with olive oil. I bet they are even lovelier with that! How long did you find these kept for? I had a little more pork mine than the recipe, so I definitely have enough for 5 days. Did you find these reheated well? I'm just embarking on the elimination phase of a FODMAP diet, and looking forward to trying more of your recipes. Thank you! Sophie

    1. So happy they worked out for you! These will keep in the fridge for a couple of days, otherwise you can freeze them. I usually reheat in the microwave and it seems to work OK (maybe a little chewy, but pretty decent). Hope you are able to find some more of my recipes that work for you!