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FODMAP Free Breakfast Burritos

breakfat burrito

FODMAP Free Breakfast Burritos
Recipe type: Breakfast
Cuisine: South of the Border
Prep time: 
Cook time: 
Total time: 
Serves: 4
Jazz up your next breakfast or brunch with these FODMAP Free burritos. There is also a vegan option!
  • 1 cup green onion, chopped (green part only)
  • 1 red bell pepper, seeded and diced
  • ½ pound bulk sausage (get one with no onion or garlic added)
  • ¼ teaspoon red pepper flakes
  • Salt and freshly ground black pepper, to taste
  • 7 eggs
  • ⅓ cup grated extra sharp cheddar cheese
  • 1 teaspoon dry mustard
  • 4 (10-inch) corn tortillas (burrito-size)
  • ¼ cup FODMAP Free sour cream
  • ¼ cup FODMAP Free salsa
  • 1 large tomato, (4 ounces) seeded and diced
  • Grated extra sharp cheddar cheese, for garnish
  • Hot sauce (Crystal brand is FODMAP Free)
  • Serve with fruit, optional
  1. Heat a large nonstick skillet over a medium-high heat.
  2. Crumble the bulk sausage and cook thoroughly.
  3. Remove the sausage and drain off the fat.
  4. In the same skillet, with the residual fat, cook the green onions and peppers until the peppers are slightly charred, about 8 minutes.
  5. Add the red pepper flakes, salt, pepper, and cooked sausage and cook another 3 minutes.
  6. Remove from skillet and set aside.
  7. Whisk together the eggs and dry mustard, then stir in the cheese.
  8. Add egg mixture to skillet (same one you have been using), reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each FODMAP Free sour cream and FODMAP Free salsa, then layer with ¼ of the sausage mixture and ¼ of the scrambled eggs.
  9. Roll tortilla, burrito style, top with some diced tomato and a sprinkling of grated extra sharp cheddar cheese, for garnish.
  10. Season to taste with hot sauce.
Change things up by making these FODMAP Free burritos with cooked potatoes (russet or sweet), any ground meat, link sausages, left-over steak (thinly sliced), tofu, or stir fried vegetables. Anything can go in a tortilla!

For a FODMAP Free Vegan alternative, substitute tofu and roasted sweet potatoes sautéed with cumin for the eggs and sausage and omit the cheese. Stir fried FODMAP friendly vegetables (such as spaghetti squash, zucchini, kale) are also a great addition.



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  1. cyana

    You refer to “•½ pound bulk sausage (get one with no onion or garlic added)” are these soy protein sausages?


      No, in the US it comes in a 1-pound tube and packaged by Jimmy Dean, Johnsonville, Safeway, Giant and many others.

  2. JS

    Is there a way to pin your recipes to Pinterest so I can save them?


      For my personal computer, I have a Pinterest button on every page. I can “pin” any page I visit. I downloaded from Pinterest. Thanks for sharing!

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