Best Low FODMAP Egg, Sausage, and Tomato Breakfast Casserole
How to Make It
Step
Recipe Steps steps 7
Step 1
Preheat the oven to 350F/180C. Dice the sausages into small ½ inch pieces. Heat the oil in a skillet pan set over medium heat. Fry the sausages until browned all over.
Step 2
Dice the green peppers into small ¼-inch pieces. Add the capsicums to the sausages and mix through. Saute for a few minutes to soften.
Step 3
Pour in the chopped tomatoes. Turn the heat down to a medium-low steady simmer. Let the tomato juice reduce down fully until no liquid remains. About 6-8minutes.
Step 4
Dice the green ends of scallions and set them aside. Finely chop the parsley and set it aside. Add in the diced scallion ends and parsley and stir through the tomato mixture. Season with salt and a good grind of black pepper to taste. The mixture will be quite thick.
Step 5
Crack the eggs into a large bowl and loosely whisk them together. Pour the eggs into the pan and use a wooden spoon to stir all the ingredients together, gently scrambling the eggs.
Step 6
Once the eggs have almost set, remove them from the heat. Evenly sprinkle a layer of grated mozzarella cheese over the eggs.
Step 7
Transfer the skillet pan to the center of the oven. Bake for 10 minutes until the cheese has melted and just begun to turn golden. Serve hot.
Ingredients
- Garlic Infused Olive Oil (Low FODMAP Safe) – 1 tbsp
- Breakfast sausage, pork – 200 g
- Tomato, canned – 400 g
- Raw egg – 8 large
- Green bell peppers, raw – 130 g
- Parsley, fresh – 20 g
- Scallions or spring onions, tops only, raw – 35 g
- Chilli Flakes / Red Pepper Flakes – 0.25 tsp
- Salt and Black Pepper (To Taste) – 0.5 tsp
- Grated Mozzarella – 150 g