Home made pork sausage

Easy Low FODMAP Pork Breakfast Sausage

Hi everyone. Happy fall, although in these parts it doesn’t exactly feel like autumn yet. Soon enough however, we’ll be scrambling for our sweaters and jackets. Today, I wanted to share my homemade low FODMAP pork breakfast sausage. It turned out really tasty and perfect for multiple uses think tacos, hash, sandwiches and scrambles. Pork sausage not just for breakfast anymore. (Although, that’s my focus today.)

Breakfast is a big meal for TQ, so it’s super convenient to have these in the freezer to pop out and fry up in the morning. I don’t even thaw them, just drop a couple in a frying pan and a few minutes later they are ready to go. Fry or scramble a couple of eggs to accompany these low FODMAP pork breakfast sausage for the perfect breakfast.

Before you get started with the sausage making, I would recommend having parchment paper squares already precut and stacked.  Have a platter available and a large zip top bag open well. Having these items ready is helpful when your hands are dirty.


The process is relatively simply, although a little messy. Mix all ingredients in one large bowl. I used 3 lbs of ground pork and the seasonings included 1/4 cup pure maple syrup, 2 leaves of fresh sage, 1 Tb of whole grain mustard, 1 tsp of ground mustard, 1 TB salt, 1/2 tsp pepper – more if you’d like, 2 green onion tops, and 1 tsp of paprika for that fabulous color.

Mix all of the ingredients together, using your hands to combine. This of course, is the messy part. Be careful not to over mix the meat, we wouldn’t want it to get too tough. One important tip, take a tiny piece of meat and fry it in a pan and taste it. Adjust any seasoning at that time before you make your patties. You may like a little more spice in your patties so this is the time to check.


Next, scoop out small ball shapes – you could use an ice cream scoop for sizing. and flatten them in your hands. Roughly, 3 inches in diameter although the size is completely up to you. Alternatively, one highly motivated cook could flatten all of the meat on a parchment-lined surface and cut patties with a cookie/biscuit cutter, so that the patties are uniform.  I don’t need to be that perfect. Here, they are stacked up and ready for freezer bags.

TQ loves these sausages in a breakfast scramble with potatoes, eggs and lactose free cheese. The method I most often use is baking the potatoes in the microwave for 2-3 minutes (can be done the night before). Dice the precooked potato  and toss in a pan with some ghee and the frozen sausage. Add eggs after the potatoes are browned and the sausage is cooked. Lastly, top with a little lactose free cheddar. It’s perfectly delicious without the eggs as well. The combinations are endless. 

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Easy Low FODMAP Pork Breakfast Sausage

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3 lb ground pork

2 green onion tops

1/4 cup pure maple syrup

1 TB grainy mustard

2 tsp sage (2 leaves if using fresh)

1 tsp ground mustard

1 tsp paprika

1 TB salt 

1/2 tsp pepper


In one large bowl place the ground pork and all of the seasonings.

Use your hands to mix all of the ingredients together until it is well combined. Be careful not to over mix the meat, otherwise it may be tough. 

Next, scoop out small ball shapes. Flatten them in your hands until they are approximately 3 inches in diameter.

Patties can be stacked and frozen on sheets of parchments paper.

To prepare, add frozen patty to skillet and cook until each side is browned. 


The first time you make these patties, you may want to take a small spoonful of the meat mixture and fry it in a pan to taste it. Adjust any seasoning at that time before you make the patties. You may prefer a little more or less spice, so this is the time to check.

  • Author: Karina K.
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