Quick and Easy Low FODMAP Roasted Vegetables and Sausage

I learned this recipe from a friend who originally made it with zucchini and sweet potatoes. I decided to experiment with a variety of vegetables after this recipe became a family favorite. My five-year-old daughter loves this recipe so much that she asked for it to be

made for her birthday dinner. Her favorite vegetables to add are broccoli, cauliflower and sweet potato. Each of these vegetables can be low FODMAP at a certain serving size. This recipe is very quick to prepare and cook and is a great one to remember for the nights when you don’t have a lot of time to cook dinner.

Ingredients

14 ounces Smoked Sausage (I prefer Hillshire Farm)

There are several options for sausage that you can use in this recipe. Most contain corn syrup and/or garlic and onion. I prefer Hillshire Farm which does not contain garlic or onion but does contain corn syrup. It’s important to note here that corn syrup is different from high fructose corn syrup (a high FODMAP food). Corn syrup is made up of glucose where high fructose corn syrup is made up of glucose and fructose – a FODMAP.¹  

Broccoli

Broccoli, a source of calcium, iron, vitamin C and potassium, also contains fructose – a FODMAP.² However, per the Monash FODMAP App, ¾ cup of raw broccoli is a low serve of FODMAPs and thus if eaten in this quantity should not cause symptoms.

Cauliflower

This cruciferous vegetable is a source of fiber and potassium.³ It also contains the FODMAP fructan. A low serving size of cauliflower, to maintain a low intake of fructan is ¾ cup raw.

Sweet potato

This is the highest FODMAP vegetable in this recipe as it contains fructan. Per Monash FODMAP app, a low serving of sweet potato is 1/3 cup raw, unpeeled.

Keep in mind “FODMAP Stacking” when enjoying this recipe. FODMAP stacking is the idea that consuming too many FODMAPs during the same meal can build up in the gut and cause IBS symptoms. This can be a concern for some people, but not everyone. You can read more about FODMAP stacking from Monash University here. Use your discretion with this recipe, however as explained by Monash University, the serving sizes recommended in the app are conservative. If you are concerned about triggering symptoms due to FODMAP stacking, consume a slightly smaller serving of each of the vegetables.

3 tablespoons olive oil

This ingredient is important for flavor and to roast the vegetables deliciously perfect.

Italian seasoning

Dried thyme

Dried oregano

Salt and pepper to taste

The original version of this recipe uses onion as an ingredient. These spices are very important to add flavor to this dish as the onion flavor is not present.

How to Make Roasted Vegetables and Sausage

Before you begin prepping the ingredients, preheat the oven to 400 degrees F.

Prep the Vegetables

Peel and dice the sweet potato into bite sized pieces.

Cut and wash the cauliflower and broccoli into bite sized florets. For a great video on how to cut broccoli and cauliflower see this video.

Prep the Sausage

Slice the sausage into large coin sized pieces.

Putting it all together

Put vegetables and sausage on a baking sheet. Drizzle with olive oil and sprinkle your desired amount of spices over the entire pan. Mix together with a spoon or your clean washed hands, making sure there is even distribution.

Bake in the oven for 15 minutes. Using a spatula or large spoon, flip the vegetables and sausage over and bake for an additional 12-15 minutes or until the vegetables and sausage have a slight golden-brown color on top. Remove from oven and enjoy!

Sources

1. Indiana Sugars. Corn syrup vs. high fructose corn syrup: key differences explained. Indiana Sugars. https://www.sugars.com/what-s-the-difference-between-corn-syrup-and-high-fructose-corn-syrup#:~:text=Put%20simply%2C%20corn%20syrup%20is%20essentially%20just,resulting%20in%20a%20different%2C%20much%20sweeter%20product. Published August 22, 2022. Accessed October 20, 2025.

2. FoodData Central. Broccoli, raw. USDA. https://fdc.nal.usda.gov/food-details/747447/nutrients. Published December 16, 2019. Accessed October 20, 2025.

3. FoodData Central. Cauliflower, raw. USDA. https://fdc.nal.usda.gov/food-details/2685573/nutrients. Published April 18, 2024. Accessed October 20, 2025.