Low FODMAP Roasted Vegetable and Sausage Breakfast Bake
A hearty make-ahead breakfast casserole packed with roasted vegetables and savory sausage—perfect for meal prep and gentle on sensitive stomachs.
This recipe is designed to be low FODMAP when consumed in the recommended serving size of 1/8 of the casserole. Key considerations: Use only garlic-infused oil (not fresh garlic), ensure sausage contains no onion or garlic powder, choose lactose-free dairy products, and stick to the vegetable portions specified. Zucchini is low FODMAP up to 65g per serving, and this recipe provides approximately 44g per serving. Bell peppers are low FODMAP in normal portions. Cherry tomatoes at 200g total divided among 8 servings equals approximately 25g per serving, which is well within the low FODMAP limit of 75g. The recipe can be made ahead and refrigerated overnight before baking, which is helpful for meal planning. Each serving provides a balanced, gut-friendly meal that won't trigger FODMAP-related symptoms when portion sizes are respected.
There's something magical about waking up to a breakfast that's already prepared, especially when you're managing IBS and need to start your day without digestive stress. This Low FODMAP Roasted Vegetable and Sausage Breakfast Bake transforms simple, gut-friendly ingredients into a satisfying morning meal that tastes like you spent hours in the kitchen. The secret lies in roasting the vegetables first—this concentrates their natural sweetness and creates those irresistible caramelized edges that make every bite interesting. Combined with protein-rich eggs and flavorful low FODMAP sausage, this casserole delivers the comfort food experience without the ingredients that typically trigger symptoms.
What makes this recipe particularly brilliant for FODMAP followers is its flexibility and make-ahead nature. You can prep the entire casserole the night before, refrigerate it, and simply pop it in the oven while you're getting ready for work. The vegetables we've chosen—bell peppers, zucchini, and tomatoes—are all low FODMAP in reasonable portions and provide essential nutrients and fiber that support digestive health. The eggs create a fluffy, custard-like texture that binds everything together, while lactose-free cheese adds richness without the dairy distress. This isn't just a breakfast; it's your secret weapon for busy mornings when you need something substantial that won't leave you uncomfortable an hour later.
The beauty of this breakfast bake extends beyond its FODMAP-friendly credentials. It's genuinely delicious, with layers of flavor from the roasted vegetables, savory sausage, and herbs that make it taste indulgent rather than restrictive. Serve it warm with a side of fresh spinach or enjoy it cold as a protein-packed snack throughout the week. Each serving provides a balanced combination of protein, healthy fats, and vegetables that will keep you satisfied until lunch. Whether you're feeding a family or meal-prepping for yourself, this casserole proves that eating for digestive wellness doesn't mean sacrificing flavor or convenience.
🥗 Ingredients
Metric
- 400g low FODMAP sausage, casings removed Choose sausage without onion or garlic—check labels carefully
- 2 medium red bell peppers, diced (about 300g) Low FODMAP in normal portions
- 2 medium zucchini, diced (about 350g) Low FODMAP up to 65g per serving
- 200g cherry tomatoes, halved Approximately 25g per serving when divided into 8 portions—well within low FODMAP limits
- 2 tablespoons garlic-infused olive oil Provides garlic flavor without FODMAPs
- 8 large eggs Naturally low FODMAP and high in protein
- 120ml lactose-free milk Can substitute with almond milk or other low FODMAP milk alternative
- 150g lactose-free cheddar cheese, shredded Aged hard cheeses like parmesan or Swiss are also naturally lower in lactose
- 1 teaspoon dried oregano Low FODMAP herb for flavor
- 2 tablespoons fresh chives, chopped Green parts only—low FODMAP alternative to onions
- 1/2 teaspoon salt Adjust to taste
- 1/4 teaspoon black pepper Adjust to taste
Imperial
- 14 oz low FODMAP sausage, casings removed Choose sausage without onion or garlic—check labels carefully
- 2 medium red bell peppers, diced (about 10.5 oz) Low FODMAP in normal portions
- 2 medium zucchini, diced (about 12 oz) Low FODMAP up to 2.3 oz per serving
- 7 oz cherry tomatoes, halved Approximately 0.9 oz per serving when divided into 8 portions—well within low FODMAP limits
- 2 tablespoons garlic-infused olive oil Provides garlic flavor without FODMAPs
- 8 large eggs Naturally low FODMAP and high in protein
- 1/2 cup lactose-free milk Can substitute with almond milk or other low FODMAP milk alternative
- 5.3 oz lactose-free cheddar cheese, shredded Aged hard cheeses like parmesan or Swiss are also naturally lower in lactose
- 1 teaspoon dried oregano Low FODMAP herb for flavor
- 2 tablespoons fresh chives, chopped Green parts only—low FODMAP alternative to onions
- 1/2 teaspoon salt Adjust to taste
- 1/4 teaspoon black pepper Adjust to taste
👨🍳 Instructions
- 1
Roast the Vegetables
Preheat your oven to 200°C (400°F). Toss the diced bell peppers, zucchini, and halved cherry tomatoes with 1 tablespoon of garlic-infused olive oil, salt, and pepper on a large baking sheet. Spread them in a single layer and roast for 20-25 minutes until the vegetables are tender and beginning to caramelize at the edges. This step concentrates the flavors and removes excess moisture that could make your casserole watery.
⏱️ 25 min - 2
Cook the Sausage
While the vegetables roast, heat the remaining tablespoon of garlic-infused oil in a large skillet over medium-high heat. Add the sausage, breaking it into small crumbles with a wooden spoon. Cook for 6-8 minutes until browned and cooked through, with no pink remaining. Transfer the cooked sausage to a paper towel-lined plate to drain excess fat.
⏱️ 8 min - 3
Prepare the Egg Mixture
In a large mixing bowl, whisk together the eggs, lactose-free milk, dried oregano, and a pinch of salt and pepper until well combined and slightly frothy. The mixture should be smooth with no streaks of egg white visible. This custard base will bind all your ingredients together and create that classic casserole texture.
⏱️ 3 min - 4
Assemble the Casserole
Reduce oven temperature to 180°C (350°F). Grease a 9x13 inch (23x33 cm) baking dish with a little oil or cooking spray. Spread the roasted vegetables evenly across the bottom of the dish, then scatter the cooked sausage over top. Sprinkle two-thirds of the shredded cheese over the sausage and vegetables, reserving the rest for topping.
⏱️ 5 min - 5
Add Egg Mixture and Bake
Pour the egg mixture evenly over the vegetables, sausage, and cheese, making sure it seeps into all the corners. Gently shake the pan to help distribute the liquid. Sprinkle the remaining cheese and chopped chives over the top. Bake for 35-40 minutes until the eggs are set in the center and the top is golden brown. A knife inserted in the middle should come out clean.
⏱️ 40 min - 6
Cool and Serve
Remove the casserole from the oven and let it rest for 10 minutes before slicing. This resting time allows the eggs to firm up, making it easier to cut clean portions. Slice into 8 equal pieces and serve warm. Leftovers can be stored in an airtight container in the refrigerator for up to 4 days and reheated in the microwave for 1-2 minutes.
⏱️ 10 min
🔄 FODMAP-Friendly Swaps
Most commercial sausages contain high-FODMAP onion and garlic; making your own seasoned ground meat ensures FODMAP safety
Regular milk contains lactose, a FODMAP sugar that triggers symptoms; lactose-free versions provide the same creaminess without digestive distress
While aged hard cheeses are naturally lower in lactose, using certified lactose-free cheese guarantees safety for very sensitive individuals
Onions are high in fructans; the green tops of scallions and chives provide onion-like flavor without FODMAPs
Mushrooms contain mannitol, a FODMAP polyol; bell peppers and small amounts of eggplant are safe alternatives that add umami
Wheat contains fructans; gluten-free alternatives or sourdough (which has reduced FODMAPs through fermentation) are better choices
Cherry tomatoes are low FODMAP up to 75g per serving; this recipe uses 25g per serving to ensure safety while providing flavor and nutrition
🔬 The Science Behind This Recipe
Why This Recipe Works for Your Gut
This breakfast bake is thoughtfully designed around ingredients that are gentle on sensitive digestive systems. Eggs serve as the protein foundation and are naturally low in FODMAPs, meaning they won't trigger fermentation in your gut. They're also incredibly easy to digest and provide lasting energy without the bloating that high-FODMAP breakfast options like wheat-based products can cause. The lactose-free cheese gives you all the creamy, satisfying flavor of regular cheese without the lactose—a sugar that many people with IBS struggle to break down properly.
The vegetables in this recipe are specifically chosen for their low FODMAP status. Bell peppers and zucchini contain minimal amounts of the fermentable carbohydrates that typically cause gas and discomfort. These colorful vegetables also provide fiber in a form that's generally well-tolerated, helping to support regular digestion without overwhelming your system. When roasted, they become even easier to digest as the cooking process begins breaking down their cellular structure.
The garlic-infused oil is perhaps the cleverest swap in this recipe. While garlic cloves themselves are high in FODMAPs (specifically fructans), the troublesome compounds don't transfer into oil during infusion. This means you get all the aromatic, savory flavor of garlic without any of the digestive distress. It's a perfect example of how low FODMAP cooking doesn't mean sacrificing taste—it's about making smart substitutions that keep your gut happy while your taste buds satisfied.
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