Sausage & Potato Breakfast Hash
Kickstart your day with this hearty, savory low-FODMAP sausage and potato breakfast hash that is 100% SIBO-friendly. Flavorful, garlic-and-onion-free breakfast sausage is browned in garlic-infused olive oil and tossed with tender Yukon Gold potatoes, crisp green bell peppers, wilted baby spinach, and mild green onion tops. Seasoned with smoky paprika and thyme, then crowned with a soft, perfectly cooked egg and a sprinkle of fresh parsley, this single-serving skillet meal delivers pure, comforting diner-style goodness in every bite.
Thoughtfully tailored to keep your digestion happy, this gluten-free and dairy-free breakfast hash provides a robust, protein-packed start to your morning without any high-FODMAP triggers. By utilizing a clean, onion-and-garlic-free sausage alongside fructan-free green onion tops and garlic-infused olive oil, you get all the deep, savory flavors of a traditional morning skillet completely free of bloating, gas, or IBS flare-ups. It is an ideal, satisfying choice for anyone following a strict SIBO meal plan, managing food sensitivities, or looking for a wholesome weekend brunch.
Ingredients
- 3 oz. Low-fodmap Breakfast Sausage, or onion- and garlic-free sausage
- ¾ Cup Cooked Yukon Gold Potato, Diced
- ¼ Cup Diced Green Bell Pepper
- ½ Cup Baby Spinach
- 2 tbsps. Sliced Green Onion Tops
- 1 tsp. Garlic-infused Olive Oil
- ½ tsp. Smoked Paprika
- ¼ tsp. Dried Thyme
- Salt and Black Pepper, to taste
- 1 Large Egg
- 1 tbsp. Chopped Fresh Parsley
Preparation
Step 1
Heat the garlic-infused olive oil in a large skillet over medium heat.
Step 2
Remove the sausage from its casing if necessary and add it to the skillet.
Step 3
Cook for 4–5 minutes, breaking the sausage into small pieces as it cooks, until browned and cooked through.
Step 4
Add the diced potatoes, green bell pepper, smoked paprika, thyme, salt, and pepper.
Step 5
Cook for 4–5 minutes, stirring occasionally, until the potatoes are heated through and beginning to brown.
Step 6
Add the spinach and green onion tops and cook for 1–2 minutes, until the spinach is wilted.
Step 7
Meanwhile, prepare the egg to your preference—fried, poached, or soft-scrambled.
Step 8
Transfer the hash to a bowl and top with the egg.
Step 9
Garnish with fresh parsley and serve immediately.
Important: Choose a sausage that does not contain onion, garlic, garlic powder, onion powder,
inulin/chicory root, or other high-FODMAP ingredients.
