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