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prep time
10 min
cook time
25 min
ready time
35 min
Ultimate Low FODMAP English Breakfast Fry-Up
This is the ultimate Low FODMAP breakfast recipe - a classic English fry-up! If you thought it couldn’t be done, here we will show you how to adapt a classic dish to be a Low FODMAP diet recipe. For this fry up, you have bacon, sausages, eggs sunny side up, potato rostis and blistered cherry tomatos. The key to an excellent Low FODMAP English breakfast is the timing. Prepare each stage in a timely manner so none of the dish components get cold before serving.
Can I substitute any ingredients?
Feel free to leave out any ingredient components to suit your personal taste. Chipolata sausages are used for this recipe, but you can use any sausage of choice. Try to source a high meat percentage and always read the pack ingredients for added fillers, starches, and other ingredients which might not be Low FODMAP.
Can I adapt this recipe to other diets?
To make this fry up vegetarian, you can switch out the bacon and sausages for sauteed Oyster mushrooms. Simply dice and fry in a pan with lactose-free butter or olive oil until golden.
How to store any leftovers?
Any leftover bacon, sausages, and rostis should be stored in an airtight container in the fridge and consumed within 5 days. Reheat in the oven or microwave.
Net Carbs
15 g
Fiber
1.3 g
Total Carbs
16.4 g
Protein
68 g
Fats
116.7 g
1398 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Raw egg
5 large
Breakfast sausage, pork
180 g
Bacon, pork
220 g
Vegetable oil
4 tbsp
Salt and Black Pepper (To Taste)
0.25 tsp
Baked potato, plain, skin not eaten
100 g
Tomato raw (includes cherry, grape, roma)
90 g
Recipe Steps
steps 4
35 min
Step 1
Line a baking tray with aluminum foil. Position the bacon rashers and sausages on the tray allowing enough space between them and no overlapping. Place the tray in the center of the oven and grill for 15-20 minutes or according to pack instructions. Turn halfway through cooking to ensure they are browned and the sausages are thoroughly cooked through. When done, turn the heat off but keep them in the oven to keep warm.Step 2
Prepare the rostis while the bacon and sausages are grilling. Peel the potatoes with a vegetable peeler. Grate the potato on the large edge of a box grater. Place the grated potato into a large bowl and add 1 large egg along with a pinch of salt and a good grind of black pepper. Mix to coat all the potatoes with the egg.Step 3
Pour the vegetable oil into a large pan set over medium heat. When the oil is hot, scoop approximately ¼ cup of the potato mixture into the pan. Take care not to overcrowd the pan. You may need to fry the rostis in batches. Fry for 4-6 minutes until golden, use a spatula to flip over, and fry for a few more minutes until golden and the potato has cooked through. Repeat with all the mixture and place the cherry tomatoes in the pan with the rostis and fry for a few minutes at the same pace as the rostis until the skins begin to split and blister. Remove from heat.Step 4
Return the frying pan to a medium heat. If the pan is looking dry, add a further 1 tablespoon of oil to the pan. Otherwise, crack the remaining 4 eggs into the frying pan and fry ‘sunny side up’ for a few minutes until the transparent parts of the egg are white and set, but the yolks are still runny. You may cover the pan with a lid which allows the steam to help cook the top layer faster without fear of burning the bottom. Place all the components of the dish onto a large plate and serve immediately.
