Low FODMAP Roast Veggie & Sausage Breakfast Casserole
Ingredients
MAKE GLUTEN FREEServings:
Roast Veggie Ingredients
1
olive oil
270
sweet potato (peeled & cubed)*
200
Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled & cubed)
200
potato (peeled & cubed)
1
salt & pepper
Other Ingredients
2
garlic infused oil*
40
leek (green tips only, finely sliced)*
1
red bell pepper (deseeded & diced)
400
pork, beef or lamb sausages (no onion or garlic) (chopped into small pieces)
60
baby kale or baby spinach (chopped)
Egg Mixture
12
large egg
125
low FODMAP milk*
0.5
dried oregano*
1
salt
0.25
black pepper*
Equipment
- large frypan
- roasting tray
- large deep oven dish
Low FODMAP Roast Veggie & Sausage Breakfast Casserole
This low FODMAP roast veggie & sausage breakfast casserole is absolutely delicious! It’s the perfect make-ahead low FODMAP recipe for busy work weeks. If you happen to have leftover roast veggies then you can toss those in instead of making a batch.
FODMAP Notes: Make sure you choose sausages that do not contain onion or garlic. Also, check they don't contain sneaky FODMAPs like honey. If you are struggling to find low FODMAP sausages, then ask your local butcher to make some for you. The amount of sweet potato in this recipe is well within low FODMAP limits per serve.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Roast Veggie Ingredients
1
olive oil
270
sweet potato (peeled & cubed)*
200
Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled & cubed)
200
potato (peeled & cubed)
1
salt & pepper
Other Ingredients
2
garlic infused oil*
40
leek (green tips only, finely sliced)*
1
red bell pepper (deseeded & diced)
400
pork, beef or lamb sausages (no onion or garlic) (chopped into small pieces)
60
baby kale or baby spinach (chopped)
Egg Mixture
12
large egg
125
low FODMAP milk*
0.5
dried oregano*
1
salt
0.25
black pepper*
Equipment
- large frypan
- roasting tray
- large deep oven dish
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
422
Fat
28.8g
Saturates
9.4g
Protein
20.3g
Carbs
20.2g
Sugars
5.4g
Fibre
3.5g
Salt
0.9g
Iron
3.3mg
Calcium
128.3mg
Calories
417
Fat
28.8g
Saturates
9.4g
Protein
20.4g
Carbs
18.9g
Sugars
4.7g
Fibre
3.5g
Salt
0.9g
Iron
3.3mg
Calcium
138.6mg
Calories
422
Fat
28.8g
Saturates
9.4g
Protein
20.3g
Carbs
20.2g
Sugars
5.4g
Fibre
3.5g
Salt
0.9g
Iron
3.3mg
Calcium
128.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (400ºF) bake function. Peel and dice the sweet potato, pumpkin, and potato. Place in a roasting tray, drizzle with olive oil and season well with salt and pepper. Bake in a single layer for 20 minutes until soft.
- While the roast veggies cook, prep your leek, red capsicum/pepper, and sausage. Heat a large frypan over medium-high heat. Once hot, add the garlic infused oil, leek tips and red capsicum, cook for a few minutes until fragrant. Then place to one side. Next, add the diced sausages to the pan and fry until cooked through.
- Grease a large casserole dish. Add the sausages, leek and red capsicum/pepper, and roast veggies. Mix through the chopped spinach. In a large bowl, whisk together the eggs, low FODMAP milk, salt, black pepper and dried oregano until well combined. Then pour evenly over the ingredients in the casserole dish.
- Bake uncovered for 25 to 30 minutes until the eggs are just set and slightly golden. Enjoy hot or cold. PS this recipe reheats well in the microwave!
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Lauren Renlund (RD)
Lauren Renlund is a Canadian Registered Dietitian, with a Master of Public Health from the University of Toronto. She was diagnosed with IBS in 2014 and uses a modified Low FODMAP Diet to help manage her symptoms. On her website she blogs about digesti... Read More
