Make this delicious low FODMAP Italian sausage from scratch! This allows you to trust the ingredients and know exactly what is in them. Homemade sausage also allows for customization. Take out any spice you don't love and add more of what you do love! It is perfect for anyone on a low FODMAP diet or who needs to eat gluten free.
Italian sausage is a flavorful way to mix up recipes. Swap out ground beef and use Italian sausage in Low FODMAP lasagna. Plus, this sausage makes an awesome pizza topping!
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Why You'll Love This Recipe
- Homemade Sausage - know the ingredients and be able to pronounce them!
- Uses Ground Pork
- Gluten Free, Low FODMAP, and Dairy Free
Featured Ingredients
- Ground Pork - Use fresh ground pork. This sausage recipe is a great way to use up bulk ground pork when butchering a pig.
- Dried Parsley - Adds a bright, clean flavor.
- Paprika - This spice is made from dried red bell peppers and adds a beautiful red color.
- Kosher Salt - Compliments all the other spices.
- Dried Oregano - It adds a slightly bitter, earthy flavor.
- Fennel Seeds - These little seeds add a sweet, licorice-ish flavor.
- Essence of Garlic Salt - This amazing low FODMAP garlic salt, adds all the garlic flavor without the garlic. It is certified low FODMAP and can be purchased on Amazon.
- Dried Rosemary - Its woody stems add a piney, woodsy flavor to the sausage.
- Ground Black Pepper - Adds the perfect spice.
- Dried Thyme - This is a herby flavor, which compliments the rest of the spices.
- Red Pepper Flakes - Adds just a little heat and spice.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on current serving sizes measured by the Monash University Food App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Add the ground pork to a medium bowl, breaking it up with a spoon. Next, add the spices.
Use your hands or a spoon and stir the spices into the ground pork. Be careful not to overmix.
Step 2: Once combined, cover it with plastic wrap or place it in an airtight container and place it in the refrigerator. Why do we do this? It allows the spices to soften and flavor the pork. If not using the next day, freeze after this step.
To Cook: Add the homemade sausage to a large skillet. Cook it over medium heat, not stirring too often. The sausage is done once there is no pink left. Drain the cooked sausage on a paper towel-covered plate if you want a less greasy sausage.
Tips and Tricks
Give the spices a chance to "marinate" the ground pork. Overnight is the best.
Make a double batch, twice the amount of Italian sausage, same amount of dishes - It's Mom Math!
Ingredient Swaps
- Meat Options: Swap out the ground pork for ground turkey.
- Garlic Options: No low FODMAP garlic salt? Swap it out for a tablespoon of garlic infused oil.
Variations
Low FODMAP Hot Italian Sausage: If spicy food doesn't bother you, double the amount of crushed red pepper flakes and add ¼ teaspoon of cayenne pepper.
Low FODMAP Mild Italian Sausage: Leave the red pepper flakes out completely.
Homemade Italian Turkey Sausage: Use ground turkey instead of ground pork.
Storing and Reheating
Storing: For best results, store raw Italian sausage in a covered or airtight container in the refrigerator overnight before cooking. However, I have tried cooking it right away and it still was delicious.
Reheating: Once cooked until no pink remains, reheat using the microwave for 1-2 minutes or until warmed.
Freezing: Once the spices are incorporated into the ground pork, the Italian sausage can be put in a freezer friendly container and frozen. Defrost before cooking.
Low FODMAP Notes
Low FODMAP information is based on Monash University Food App test results. I highly recommend the app for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Ground Pork - Unseasoned ground pork does not have any high FODMAP ingredients.
- Dried Parsley - Fresh parsley has been tested safe at 1 cup or 16 grams. If dried parsley bothers your digestive system, swap in 2 teaspoons of fresh parsley for dried.
- Paprika - Dried paprika is safe at 1 teaspoon or 2 grams per meal.
- Dried Oregano - Oregano is safe at 1 teaspoon or 2 grams per meal.
- Fennel Seeds - Fennel is safe at 1 teaspoon or 2 grams per meal.
- Low FODMAP Garlic Salt - This Smoke and Sanity garlic salt is certified low FODMAP.
- Dried Rosemary - Fresh rosemary has been tested safe at 1 cup or 16 grams. If dried rosemary bothers your digestive system, swap in 2 teaspoons of fresh parsley for dried.
- Ground Black Peper - Black pepper is safe at 1 teaspoon or 2 grams per meal.
- Dried Thyme - Fresh thyme has been tested safe at 1 cup or 16 grams. If dried thyme bothers your digestive system, swap in 2 teaspoons of fresh thyme for dried.
- Red Pepper Flakes - Also known as dried chili flakes, safe at 1 teaspoon or 2 grams per meal.
For additional information on a low FODMAP diet, please visit the Monash University website or app.
FAQs
No! The best part of making homemade Italian sausage is you can make it however you like it!
No, it is not. Italian sausage uses fennel seeds, whereas breakfast sausage does not. If you want to make a low FODMAP breakfast sausage, use this gluten free recipe. There are three options: maple, hot, or regular.
How To Use Italian Sausage
- As a Pizza Topping
- Low FODMAP Lasagna
- Instant Pot Gluten Free Spaghetti
- Low FODMAP Pepperoni Penne
- Add to Low FODMAP Minestrone Soup
- Stuffed Peppers
- Add Italian sausage already cooked to Low FODMAP Pasta Sauce
- Use it as one of the filling options in Pizza Pot Pie
Meal Planning
The perfect way to make this sausage is to make it in batches. It is easy to double or triple it and make it all at once. Divide it into pound-size packages and keep it in the freezer until it is time to use it.
If you want to take one more step, fry the sausage until no pink remains, cool, and package it into individual pound-size ziploc bags. Two cups of cooked sausage equals one pound.
Additional Recipes To Use Italian Sausage
- Low FODMAP Potato Soup - A delicious potato soup with sausage and kale.
- Low FODMAP Stuffing - Bring the stuffing to a new level with sausage and gluten free bread.
- Low FODMAP Lasagna Soup - Everything you love about lasagna but in a bowl!
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Italian Sausage
Ingredients
- 1 pound ground pork
- 1 teaspoon dried parsley
- 1 teaspoon paprika
- ¼ teaspoon kosher salt
- ¼ teaspoon oregano
- ½ teaspoon fennel seeds
- ½ teaspoon low FODMAP garlic salt
- ¼ teaspoon dried rosemary crushed
- ½ teaspoon ground black pepper
- ¼ teaspoon dried thyme
- ¼ teaspoon red pepper flakes
Instructions
- In a medium bowl, add the ground pork. Break it up with a wooden spoon.
- Next, add all the spices to the pork.
- Stir or use clean hands to mix in the spices into the pork. Do not overmix. Once incorporated, cover and store in the refrigerator overnight for the best flavor. At a minimum, let the sausage rest for an hour. This gives the spices a chance to soften and flavor the pork.
- Once ready to use, fry if the recipe calls for cooked Italian sausage, or use it raw, like in meatballs.
Venessa Mandelkow says
We love to use this in spaghetti!