Pre-cooked casserole

Low FODMAP Breakfast Casserole

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Breakfast Casserole that is low FODMAP friendly

One day, I was scrolling on Instagram and came across my friend’s post about a breakfast casserole that she makes. I headed over to her youtube channel, Prepping with Pay.  The recipe looked amazing but I quickly realized that it was not a low FODMAP diet-friendly recipe. So I looked over the approved FODMAP foods and decided to create my own rendition of the recipe.

*If you are wondering, what in the world is a low FODMAP diet, please see my post The Low FODMAP Diet and why it could change your life

Can you eat this all week?

Yes, you can! This breakfast casserole is the perfect recipe for weekly meal prep. I make it in anPyrex Baking Dish and cut it up into 5 servings for the week. The serving size is enough to keep a 26-year-old man full. Feel free to add a side of fruit or yogurt if you do not think you will be full.

First Step

First, you need to preheat your oven to 350 degrees. In a large, non-stick skillet, brown your sausage. Once the sausage is browned, you will strain it and spread it out on the bottom of your casserole dish.

*You can use ground turkey, ground beef, or ham if you do not like sausage.

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Add chopped sweet peppers to your skillet. After the peppers saute for about 5 minutes, add fresh spinach and let them saute for 2 minutes. When the veggies are sauteed you want to add them on top of the sausage in the casserole dish.

*I do not rinse out the sausage grease from the skillet. I think it adds flavor but you can do whatever your heart desires. If you choose to rinse out your skillet,  you will need to add about a tablespoon of olive oil to saute the veggies.

Veggies and spinach

In a medium-sized bowl, whisk together your eggs, salt, and pepper.

Whisked eggs

Once your eggs are whisked, you will pour them on top of the sausage and veggies. Spread the egg mixture around to make sure they cover everything.

Pre-cooked casserole

You will then place your casserole dish in the oven for 15-20 minutes, or until a toothpick comes out clean in the middle. ENJOY!

*If you are not on a low FODMAP diet or would like more vegetables in your casserole, I highly recommend watching and making the original casserole recipe on youtube.

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes


  • 1 Ibs Mild Sausage
  • 1/2 Cup Chopped Sweet Peppers
  • 2 Cup Fresh Spinach
  • 8 Eggs
  • 1.5 tsp Salt
  • 1/2 tsp Black Pepper


  1. Preheat oven to 350 degrees.

  2. In a large non-stick skillet, brown your sausage. Place the cooked sausage in an 8x11 casserole dish.

  3. Saute chopped sweet peppers for 5 minutes. Add fresh spinach and saute for another 2 minutes.

  4. Add vegetables to casserole dish.

  5. In a medium-sized bowl, whisk together eggs, salt, and pepper. Pour egg mixture into casserole dish and spread evenly.

  6. Put the casserole in the oven for 15-20 minutes, or until a toothpick comes out clean from the middle. 

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