Low-FODMAP Breakfast Tacos

Make Ahead Breakfast Tacos - LowFODMAP Recipe Options

This low-FODMAP breakfast recipe was created out of desperation. I mentioned in my last post of 2018 that the year had been full of many ups and downs. One of the most difficult parts of 2018 was my husband dealing with health issues. It was devastating to watch him suffer.

Luckily we discovered the diet through his nutritionist. During eight months of this particular diet, we had a lot of dull meals but slowly started to figure it out. I created this make-ahead low fodmap breakfast tacos recipe that was too good not to share (for any diet) and this cheddar polenta is pretty fabulous as well…

You may be thinking, another diet fad?, but this isn’t like that! The diet eliminates foods that are more difficult to digest and breaks them down by six categories. The diet helps reset your system and then allows you to systematically figure out what foods are good for you and which aren’t! 

You can read all about the low FODMAP diet and how it saved my husband’s life here.

Make Ahead Breakfast Tacos - LowFODMAP Recipe OptionsLow-FODMAP Breakfast Taco Recipe

As someone who has long loved cooking and baking, meal prep has never been up my alley (despite it being a great way to limit food waste and live more sustainably).

With my husband’s need to keep weight on and to follow the guidelines of the diet, however, meal prep for his breakfasts and lunches during the week became a life saver!

With these make ahead breakfast tacos, I made the casserole on Sundays and then he could cut it up into five servings and take it to work with two corn tortillas. Talk about filling, tasty, and (best of all for me) easy!

If you’re aren’t following LowFODMAP in your house, you could also try these frozen breakfast burritos for another delicious make ahead breakfast idea!

low fodmap Breakfast Tacos

Low FODMAP Ingredient Resources

The Low FODMAP diet is restrictive in many ways, but it isn’t totally outlandish. One of the big problems of following the diet, however, is that there are so many things on the internet that don’t adhere strictly to the diet.

We had three resources we turned to and then put blinders on to everything else. The first is this book by Patsy Catsos, which guides you through the diet and the reintroduction of food groups.

The other two resources were apps on our phones that told us specifically what he could eat. The first was the Monash University FODMAP Diet App, which gives you a green, yellow, and red light for every food. The second was the FODMAP Grocery Guide, which is sadly no longer available!

I mention it in the recipe below, but the Fody brand of foods is made specifically for Low FODMAP diet followers and becoming more widely available!

Make Ahead Breakfast Tacos - LowFODMAP Recipe Options

Looking for more breakfast recipes (not LOW FODMAP)? Try this fancy but easy salmon frittata, these mini egg souffles, and some simple kale + avocado toasts!

Or if you want other recipes with chicken sausage (sadly not all Low FODMAP), try this one pot sausage pasta for dinner, a delicious fall salad topped with sliced chicken sausage, the most beautiful smoked sausage skillet with veggies, and this meal-prep sausage and polenta.

And don’t skip this easy chicken sausage breakfast bowl that’s SUCH a good, easy dinner idea!

Savory Breakfast Recipes

I often opt for savory over sweet breakfast items too! Be sure to try this savory pumpkin toast for fall, breakfast tacos (meal prep style), smoked salmon tartine (could probably eat this every day), and Savory French Toast.

Make Ahead Breakfast Tacos - LowFODMAP Recipe Options
Print Recipe
5 from 4 votes


This breakfast taco recipe came when my husband was on the LowFODMAP Diet (see notes on that front). He needed to drastically increase his calorie count with tasty food and this was our delicious solution. I’d make a casserole on Sunday and he’d be set for breakfast that whole week. And luckily it’s a tasty dish!
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Breakfast
Cuisine: American, Mexican
Keyword: breakfast, eggs, make-ahead, mexican
Servings: 5
Calories: 533kcal
Author: Luci Petlack


  • 8 Applegate Chicken & Sage Sausage links cooked according to package
  • 6 large eggs
  • 3 ounces sharp cheddar cheese shredded
  • 2 tablespoons chopped chives
  • ¾ teaspoon fine sea salt
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon ground cumin
  • ¼ teaspoon smoked paprika
  • 1 cup packed baby spinach leaves
  • 10 white corn tortillas
  • Salsa and cilantro for serving


  • Preheat the oven to 400 degrees F. Grease an 8×8″ baking pan GENEROUSLY with olive oil. 
  • When cool enough to handle, slice the sausage links and set aside.
  • Whisk the eggs together in a large mixing bowl. Whisk in ½ of the cheddar cheese, chives, sea salt, pepper, cumin, and smoked paprika. 
  • Stir in the spinach and sliced sausage links. Transfer to the prepared baking pan and spread evenly. Sprinkle the top with the remaining cheese. 
  • Bake for 23 to 25 minutes, until firm and the eggs no longer giggle in the center when you shake the pan. Let cool for 10 minutes. Slice into 10 bar-like pieces. 
  • To prep meals, place 2 bars in each container along with two rolled tortillas, salsa, and cilantro. 


The Applegate Chicken + Sage breakfast sausages are acceptable on the Low FODMAP diet, but they are the only ones I know of. If you want to serve these with salsa, try the Fody brand. They have a variety of specialty foods specifically for the Low FODMAP diet.
If you aren’t on this diet, use any sausage you like. You can also add in green onions!
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Calories: 533kcal | Carbohydrates: 31g | Protein: 35g | Fat: 32g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 309mg | Sodium: 1955mg | Potassium: 225mg | Fiber: 4g | Sugar: 2g | Vitamin A: 1603IU | Vitamin C: 4mg | Calcium: 201mg | Iron: 3mg

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