Low FODMAP Easy Mediterranean Sausage & Veggie One-Pan 

This Low FODMAP Easy Mediterranean Sausage & Veggie One-Pan is a flavour-packed, family-friendly dinner designed for busy households who need simple meals without digestive stress.

Juicy sausages are browned until golden, then simmered with tender aubergine, sweet peppers, courgette and tomatoes, all brought together with classic Mediterranean herbs. It’s comforting, colourful and deeply satisfying with no onions or garlic. 

Made using garlic-infused oil and carefully chosen sausages, this recipe keeps flavour high while staying IBS-friendly. Everything cooks in one pan, making it perfect for weeknights when time (and energy!) are short.

Why You’ll Love This Recipe

• One-pan dinner
• Ready in around 40 minutes
• Naturally gluten-free (check sausages)
• Great for batch cooking
• Perfect for using up Mediterranean veg

Substitutions & Variations

Make it Vegetarian

• Swap sausages for plant-based sausages (check ingredients).
• Add firm tofu cubes for extra protein.

Add More Texture

• Stir through olives (if tolerated).
• Sprinkle with feta (if suitable).

Turn It Into a Traybake

Brown everything first, then transfer to an ovenproof dish and bake at 200°C for 15 minutes to deepen flavour.

Serving Suggestions

• Basmati rice
• Creamy mash
• Polenta
• Gluten-free pasta
• A simple green salad with lemon dressing

Storage & Leftovers

• Store in the fridge for up to 3 days.
• Freeze for up to 2 months.
• Reheat gently until piping hot throughout

Recipe Tips

• Don’t rush the aubergine — proper browning prevents it from becoming soggy
• If the pan looks dry, add a small splash more oil rather than too much at once.
• Simmer uncovered to thicken the sauce naturally.
• Taste and adjust seasoning before serving.

Low FODMAP Easy Mediterranean Sausage & Veggie One-Pan 

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Cooking Method: One Pot Courses: Dinner

Prep Time 5 mins Cook Time 30 mins Total Time 35 mins Servings: 4

Description

If you love meals that feel comforting but still fresh and vibrant, this is it. Minimal prep. Big flavour. Hardly any washing up.

Exactly the kind of weeknight win we love at The FODMAP Family Kitchen 💛

Ingredients

Cook Mode Cooking Mode Disabled

Servings

• 6 good-quality pork sausages ((check for onion/garlic if low FODMAP))
• 1 tbsp garlic-infused olive oil
• 1 medium aubergine (approx 300g) (diced)
• 1 red pepper (sliced)
• 1 medium courgette (sliced into half moons)
• 1 tin (400g) chopped tomatoes
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tsp smoked paprika
• Salt and pepper, to taste

Instructions

1. Heat the garlic-infused oil in a large skillet over medium heat. Add the sausages and cook for 8–10 minutes until golden all over. Remove and slice into chunky pieces.
   
2. Add the diced aubergine to the same pan. Cook for 6–8 minutes, stirring occasionally, until softened and starting to caramelise. Aubergine absorbs oil, so allow it time to colour properly.
   
3. Stir in the peppers and courgette. Cook for another 5–7 minutes until tender.
   
4. Add tomato purée, chopped tomatoes, oregano, basil and smoked paprika. Season well.
   
5. Return the sausage pieces to the pan. Simmer uncovered for 12–15 minutes until thickened and the sausages are fully cooked through.
6. Scatter over fresh basil and serve hot.

Keywords: Easy low FODMAP dinner, Easy family weeknight meals, Low FODMAP weekday meals, FODMAP friendly, one pan FODMAP,