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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!

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

Find it online: https://rachelpaulsfood.com/low-fodmap-gluten-free-sausage-and-potato-hash/

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