Sausage and Peppers

This low-FODMAP sausage and peppers skillet leaves out onion and garlic bulb and builds the savory base with garlic-infused oil instead, simmering Italian sausage with bell peppers in a light tomato pan sauce.

Prep 15 min

Cook 25 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 1 lb (450 g) Italian sausages (pork or chicken), links or loose. Read the label and confirm there is no onion, garlic, onion powder, or garlic powder (see Tips for a homemade version)
• 2 tbsp garlic-infused olive oil, divided
• 2 large green bell peppers (about 300 g total), cut into 1/2-inch strips
• 1 medium red bell pepper (about 120 g), cut into strips. Portion each plate to about 1/3 cup (43 g) red pepper
• 1/2 cup (about 90 g) canned crushed tomatoes, no added onion or garlic
• 1/4 cup (60 ml) water
• 1 tsp fennel seeds, lightly crushed
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional)
• 1/4 tsp salt, plus more to taste
• Black pepper, to taste
• 2 tbsp fresh basil, torn, to finish

Instructions

Brown the sausage

1. Heat 1 tbsp of the garlic-infused oil in a large skillet over medium heat.
2. Add the sausages and brown on all sides, about 6 to 8 minutes. They will not be cooked through yet. Move them to a plate. If you are using loose sausage, break it into bite-size pieces as it browns.

Cook the peppers

1. Add the remaining 1 tbsp garlic-infused oil to the same skillet. Add the green and red bell pepper strips, fennel seeds, oregano, red pepper flakes, and salt.
2. Cook, stirring often, for 8 to 10 minutes, until the peppers soften and pick up a little color.

Simmer and finish

1. Return the sausages and any juices to the skillet. Stir in the crushed tomatoes and water.
2. Reduce the heat to medium-low, cover, and simmer for 10 to 12 minutes, until the sausages reach 160°F (71°C) for pork or 165°F (74°C) for chicken on an instant-read thermometer.
3. Slice the links if you like, stir everything together, season with black pepper, and scatter the basil over the top.

Tips & Substitutions

• Check the sausage label first. Store sausage is the most common place onion and garlic sneak in, often hidden under "spices" or "natural flavors." Pick a plain Italian sausage seasoned only with fennel, salt, and pepper, or a brand you have already tested.
• Make your own sausage. Mix 1 lb ground pork with 1 tsp crushed fennel seeds, 1/2 tsp salt, 1/4 tsp black pepper, a pinch of red pepper flakes, and 1 tsp garlic-infused oil. This gives you full control over the ingredients.
• Mind the red pepper cap. Green bell pepper stays low-FODMAP at larger servings, while red bell pepper is capped near 1/3 cup (43 g) per serving before excess fructose adds up. Lean on green peppers and use red mainly for color, and check the Monash app for current tested serving sizes.
• Swap the crushed tomatoes. Use an equal amount of low-FODMAP marinara for a richer, saucier result.
• Deglaze with wine. A splash of dry white or red wine is low in FODMAPs in small amounts and lifts the browned bits from the pan before you add the tomatoes.
• Serve it up. Spoon over rice, soft polenta, or gluten-free pasta, or pile it into a gluten-free roll.

Why This Works

• Garlic flavor without the fructans. The fructans in garlic are water soluble, not oil soluble, so garlic-infused oil carries the flavor while the FODMAPs stay behind in the discarded solids.
• Onion left out entirely. There is no onion or onion powder here, and the fennel, oregano, and browned sausage provide the depth that onion usually would.
• Bell peppers, portioned. Green bell pepper is the workhorse because it holds up at bigger servings, while the smaller amount of red pepper keeps fructose in a comfortable range.
• Tomatoes kept in check. Canned tomatoes are low-FODMAP around 1/2 cup, so a modest amount builds a pan sauce without pushing the serving over the line.

Storage

Cool leftovers and refrigerate in an airtight container for up to 4 days, or freeze for up to 2 months. Reheat gently in a covered skillet or the microwave until piping hot throughout. If you were careful about red pepper portions when serving, keep that same cap in mind when you plate reheated leftovers.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.