Low-FODMAP & Gluten-free Sausage and Potato Hash

Low-FODMAP Sausage and Potato Hash is a savory, flavorful, and filling breakfast for the whole family.  Top it with eggs, any style, and serve it with low-FODMAP fruit, and gluten-free, low-FODMAP bread.  It will be a hit at your home.

I love crispy hash brown potatoes, and the addition of the vegetables and sausage provides that gorgeous aroma and salty taste that is the perfect wake up call.  

For many other low-FODMAP breakfast recipes check out my full listing.

Dr. Rachel’s Notes regarding selecting low-FODMAP sausage:

  • It is not that simple to find ground sausage with low-FODMAP ingredients, but they do exist! Talk to your butcher, or search for a ground sausage without onion or garlic added.
  • ‘Natural flavorings’ may contain onion or garlic, be aware of that additive with some caution, depending on your sensitivities.
  • Note that if a product contains “less than 2%” of a high-FODMAP ingredient, most people with IBS tolerate it, when used in a recipe with multiple servings.
  • You may also choose to use ground beef, turkey, chicken, or pork in this recipe to replace the sausage. See below for my suggestions on seasoning ground pork similarly to sausage!

FODMAP fact: Green and red bell peppers vary in their FODMAP content. See the notes below the recipe for a suggested serving size for each.

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Or over 500 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

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Low-FODMAP & Gluten-free Sausage and Potato Hash

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A super flavorful recipe for low-FODMAP Sausage and Potato Hash, easy to prep and so delicious.  Gluten-free and IBS-friendly!

  • Author: Dr. Rachel Pauls
  • Prep Time: 10M
  • Cook Time: 30M
  • Total Time: 40M
  • Yield: 4 servings 1x
  • Category: Breakfast
  • Cuisine: American
  • Diet: Gluten Free

Ingredients

Scale
  • 3 large Yukon Gold or Russet potatoes (about 8 ounces each)*
    • You may also buy unseasoned shredded raw potatoes 
  • 1 teaspoon white vinegar
  • 1 and 1/2 teaspoons salt; divided, plus to taste
  • 1/4 teaspoon pepper, plus to taste
  • 2 tablespoons oil for frying, plus to taste
  • 2 tablespoons garlic-infused oil*
  • 3/4-pound (12 ounces) ground sausage*
  • 1/2 red bell pepper (50g), chopped*
  • 1/2 green bell pepper (50g), chopped*
  • 3 scallions, green tips only*
  • 1/4 teaspoon red pepper flakes (optional)
  • 4 large eggs

Instructions

  • Parboil the potatoes to improve their crispness (skip this step if your potatoes are already shredded):*
    • Add the potatoes to a large pot
    • Fill pot with enough cold water to cover the potatoes well (about 2 inches higher)
    • Add 1 teaspoon salt and 1 teaspoon vinegar to the water
    • Boil for 5-7 minutes until a fork inserted into your potato slides in easily on the edge but meets resistance in the center (par-boiled)
    • Drain in a strainer then pat to dry 
    • Grate or shred while still warm on the large side of the box grater into a bowl or with a processor
  • Place a large skillet over medium heat (I like cast iron)
  • Add the olive oil, then the sausage or pork ‘sausage’ mixture
  • Allow to brown, stirring occasionally
  • After 5 minutes, mix in the scallion tips, cook another 2-3 minutes
  • Set cooked meat aside on a covered plate.  Drain excess grease
  • Add the infused oil, then the chopped peppers, and potatoes
  • Season mixture with 1/2 teaspoon salt and 1/4 teaspoon pepper
  • Reduce the heat, and continue cooking until potatoes are cooked through and crisped to your liking, about 10 minutes
  • Add red pepper flakes, then taste and add seasoning as desired
  • Prior to serving, in a separate saucepan or skillet, cook 4 large eggs to your preference
  • Serve hash topped with eggs and your choice of low-FODMAP fruit

Notes

  • You may choose to peel your potatoes, per your preference
  • If using fresh potatoes, consider soaking the potatoes in salted ice water for 20 minutes then drain, to help with the texture
  • I prefer to use Simply Potatoes Shredded Potatoes (the 20 ounce bag without added onion) for a shortcut.  This will increase the cooking time, since you are not par-boiling the potatoes
  • Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
  • Infused oils contain FLAVORS but no FODMAPs!  Enjoy these great recipe additions, see my low-FODMAP Recipe Swap Blog for tips on shopping
  • Red bell pepper is low-FODMAP in 43g servings
  • Green bell pepper is low-FODMAP in 75g servings
  • The green tips of the scallion is low in FODMAPs, avoid the bulb portion
  • If you can’t find ground sausage with low-FODMAP ingredients, then combine the following:
    • 3/4-pound ground pork
    • 1/2 teaspoon dried sage
    • 1 teaspoon dried thyme
    • 1/2 teaspoon fennel seeds, crushed or ground
    • 1/2 teaspoon salt
    • 1/2 teaspoon black pepper
    • Pinch ground nutmeg
  • I used Johnsonville Mild Natural Italian Sausage

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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