Are Sausage Rolls Low FODMAP?

Want to know whether sausage rolls are low FODMAP or not? Keen to find out whether they’re suitable for a low FODMAP diet?

The Quick Answer

Sausage rolls are unlikely to be low FODMAP. It’s pretty unlikely that any sausage rolls you can buy from the supermarket will be low FODMAP, either. You have both pastry and filling to contend with and, in most cases, neither will be low FODMAP.


Sausage Rolls on a FODMAP Diet

Like most dishes that are premade and comprise of multiple elements, it’s always going to be hard to buy low FODMAP. Sausage rolls are no different. You’ll usually have gluten-filled pastry wrapped around sausage meat that has been bulked out by more gluten and may even include onion powder.

But the story doesn’t have to be over right away. You can enjoy sausage rolls when on a low FODMAP diet. We’ve covered everything you could need to know below.

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Ingredients to Avoid in Sausage Rolls

As discussed, there is a range of ingredients which mean you’ll probably want to exclude shop-bought sausage rolls from your diet. We’ve listed just a few of the main culprits below:

Wheat: Let’s begin with the obvious… Wheat. It’s going to be near impossible to avoid gluten in the majority of store-bought sausage rolls.

Onion: There aren’t many ingredients like an onion which are to be universally avoided when following a low FODMAP diet. The problem is that a lot of sausage meat is bland so manufacturers need to pimp them up with addons to make them taste of something. Onion is one of the most common addons.

Are Onions Low FODMAP

Garlic: Garlic, much like an onion, is used in the same way. It will be added to sausage to give them a bit more flavour.

As an example, just look at these sausage rolls from Tesco. They are a disaster for anyone looking to follow a low FODMAP diet. They contain onion, garlic, wheat and milk powder. It’s not just a case of one ingredient but four! 

Low FODMAP Sausage Roll Recipe

But don’t click away just yet in frustration at the fact that you can’t enjoy a sausage roll or two… Because you can! You might not be privileged enough to have the convenience of buying a ready-made sausage roll. Having said that, you can buy a few ready-made ingredients and combine them into the perfect sausage roll at home.


  • 1 pack of gluten-free puff pastry
  • 400g sausage meat (or meat removed from sausages), gluten-free
  • 1 egg, beaten
  • 1tsp garlic oil
  • 1tsp wholegrain mustard


  1. Get your oven preheated to 180c and then line a baking tray so your sausage rolls don’t stick.
  2. Take your sheet of pastry and cut it in half down the middle so you’ve got two halves.
  3. In a bowl, add your sausage meat, garlic oil and mustard and give it a quick stir to combine.
  4. Spread the sausage meat along the length of one of the pastry halves. You want to place the sauce meat about a third of the way in on one side.
  5. Brush the edge closest to the sausage meat with egg and then fold the other side over. Press the edges together with a fork. You can now cut the sausage rolls up into whatever size takes your fancy.
  6. Repeat with the other pieces of pastry.
  7. Give them a final egg wash then place in the oven for around 25 minutes until they are golden brown and the meat is cooked through.
  8. Then enjoy!

If you’re not sure which sausages to try then these from Heck are a great choice for gluten-free, low FODMAP sausages.

Low FODMAP Sausage Roll Alternatives

Unfortunately, there is nothing that can quite compete with flaky puff pastry and sausage meat so trying to find a low FODMAP alternative can be challenging. But if you’re willing to think a little outside the box then there are a few options:

Sausage Baguette: If you can find somewhere that sells gluten-free sausages in a gluten-free baguette then you’re partly on the way to having a sausage roll – just not quite the pastry version.

Vegetarian Sausage Rolls: Again, a bit out of the box with this one. You’ll find some places serving vegetarian gluten-free sausage rolls which can be an option. Again, the main thing you need to look for is gluten. Next, you’ll need to consider what the filling is – it’ll often be cheese but just make sure there is no onion.

Quick Summary

Enjoying sausage rolls might not be as simple as popping to the local bakery and picking up a ready-made one as sausages rolls are not low FODMAP. But thanks to tasty, gluten-free sausage meat and ready-made gluten-free pastry, it doesn’t take too much effort to knock together your own low FODMAP version at home.

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