Low FODMAP Sausage and Vegetable Egg Casserole
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Learn more →Ingredients
6 servings
For the filling
- 1 lb ground pork sausage (no sugar added)
- 1 tbsp olive oil
- 1 red bell pepper, diced
Ingredient noteA serving of up to about 1/3 of a red bell pepper is low in FODMAPs. This recipe contains only about 1/6 of a red bell pepper per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
- 1 medium zucchini, diced
Ingredient noteA serving of up to about 1/3 of a zucchini is low in FODMAPs. This recipe contains only about 1/6 of a zucchini per serving, making it likely Low FODMAP. If you prefer to always avoid zucchini, please tap it and change its rating to Red.
- 2 cups baby spinach, roughly chopped
Ingredient noteBaby spinach only becomes a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1/3 cup per serving, so it is likely Low FODMAP. If you prefer to always avoid baby spinach, please tap it and change its rating to Red.
- 3 cloves garlic, minced
Chef's tipSwap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat. - 1 tsp dried oregano
- ½ tsp smoked paprika
- ½ tsp salt
- ¼ tsp black pepper
For the egg custard
- 8 large eggs
- ½ cup full-fat coconut milk
- ½ tsp salt
- ¼ tsp black pepper
For the topping
- 4 oz fresh mozzarella, torn into pieces
For serving
- 2 tbsp fresh parsley, chopped (optional)
Instructions
- 1
Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with olive oil and set aside.
- 2
Heat 1 tbsp olive oil in a 12-inch oven-safe skillet over medium-high heat until shimmering. Add the sausage and cook, breaking it into crumbles, until browned throughout with no pink remaining, about 6–8 minutes. Transfer the sausage to the prepared baking dish using a slotted spoon, leaving the rendered fat in the skillet.
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