Homemade Italian Sausage


This FODMAP friendly Italian sausage recipe will make you wonder why you never made your own sausage before and why it ever needed onion or garlic in the first place. It offers just the right amount of kick and the perfect melding of Italian seasonings to dress up any dish. It can also be modified to meet low mold and histamine needs if you’re okay with the main ingredients. I have noted those which are the most common offenders for people with MCAD.

Want to turn up the heat on this sausage? Add more crushed red pepper flakes. A half teaspoon will get you a mild sausage, while a whole teaspoon will make it hot. Want it sweet? Add a pinch or two of brown sugar.

Tripling this recipe is simple, in case you want to make and freeze a bunch at one time. Just remember, 3 teaspoons=1 tablespoon and you can increase the thyme and oregano to a ¼ teaspoon each.

Italian Sausage Raw

Homemade Italian Sausage

  • 1 lb unseasoned ground pork
  • 1 tablespoon red wine vinegar*
  • 1 teaspoon salt
  • 1 teaspoon pepper*
  • 1 teaspoon dried parsley
  • 1 teaspoon dried basil
  • 1 teaspoon paprika*
  • ¼ teaspoon fennel seed
  • ½ – 1 teaspoon crushed red pepper flakes*
  • Pinch of oregano
  • Pinch of thyme

*Depending on personal sensitivities, these may need to be removed to accommodate people on the low histamine and/or low mold diets.

Combine ingredients, kneading sausage until spices are thoroughly incorporated into meat. Allow to rest in refrigerator at least 1 hour before cooking.

To cook, break up sausage in skillet over medium heat. Cook, stirring occasionally, until well browned and cooked through.

Makes: 1 lb sausage

Prep time: 10 mins

Cook time: 10 mins

Italian Sausage Pin

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