Low FODMAP Sausage and Fall Vegetables (Sheet Pan / Air Fryer)

Ingredients

• 375 g (about 13 oz)low FODMAP smoked sausage, chopped into 6 mm-thick slices
• 480 ml (2 cups)kabocha squash (Japanese pumpkin), chopped into 1.3 cm cubes
• 480 ml (2 cups)broccoli heads, chopped into bite-sized pieces
• 240 ml (1 cup)radish, chopped into 6 mm-thick rounds
• 45 ml (3 tablespoons)garlic-infused olive oil
• 10 ml (2 teaspoons)low FODMAP Italian seasoning, homemade or shop-bought
• 5 ml (1 teaspoon)salt
• 2.5 ml (½ teaspoon)ground black pepper

Instructions

1. 1

   Prepare the oven

   For the sheet-pan method, heat the oven to 200°C (400°F). Line a rimmed baking tray with parchment paper or a silicone baking mat.

2. 2

   Combine the vegetables

   Put the sausage, kabocha squash, broccoli and radish in a large bowl. Toss by hand or stir with a large spoon to mix.

3. 3

   Mix the seasoning

   Whisk the garlic-infused olive oil, Italian seasoning, salt and pepper in a small bowl. Pour it over the sausage and vegetables, scraping the bowl with a spatula, then stir until everything is evenly coated.

4. 4

   Roast until tender

   Spread the mixture in a single layer on the prepared tray. Roast for 20 minutes, turning the ingredients halfway through, until the squash is tender when pierced with a fork.

5. 5

   Serve with a starch

   Serve over rice, hearts-of-palm rice or shirataki rice; these are the low FODMAP and keto- or low-carb options listed. Instant Pot quinoa is another low FODMAP option, though it is not keto or low carb, and you can use another starch if you prefer.

6. 6

   Preheat the air fryer

   For the air-fryer method, preheat to 200°C (400°F) for 10 minutes if your appliance does not have an internal preheat function. If using an Instant Pot Vortex Plus 10-quart air fryer with a rotisserie basket, put the filled basket in before starting the air fryer.

7. 7

   Combine the vegetables

   Put the sausage, kabocha squash, broccoli and radish in a large bowl. Toss by hand or stir with a large spoon to mix.

8. 8

   Mix the seasoning

   Whisk the garlic-infused olive oil, Italian seasoning, salt and pepper in a small bowl. Pour it over the sausage and vegetables, scraping the bowl with a spatula, then stir until everything is evenly coated.

9. 9

   Air-fry in batches

   Transfer the mixture to the air-fryer basket, working in two batches if needed to fit your appliance. Air-fry for 8–12 minutes, tossing the basket halfway through, until the squash is tender when pierced with a fork.

10. 10

    Use the rotisserie basket

    If using the Vortex Plus rotisserie basket, add the full mixture and secure the lid by aligning the basket tab with the lid notch and turning clockwise. Open the door and use the rotisserie lift to guide the basket along the side rails until it meets the rotisserie catch. Move the catch lever to the left, align the basket with the holes on both sides, release the lever and rotate the basket to check it is seated. Press “Air Fry”, set the temperature to 200°C (400°F) and the timer to 8 minutes, then press “Rotate” and “Start”. Ignore the “Add Food” and “Turn Food” prompts. Use the rotisserie lift to remove the basket, put on an oven mitt to remove the lid carefully, and pour the food onto a platter.

11. 11

    Serve with a starch

    Serve over rice, hearts-of-palm rice or shirataki rice; these are the low FODMAP and keto- or low-carb options listed. Instant Pot quinoa is another low FODMAP option, though it is not keto or low carb, and you can use another starch if you prefer.

What is sausage and fall vegetables?

This American-style sheet-pan dinner brings smoked sausage together with squash and other autumn vegetables. Roasting the ingredients in one pan makes it a practical weeknight meal, while the air-fryer method offers a quicker alternative for smaller batches.

Kabocha squash brings a sweet, dense bite, and broccoli and radish add contrasting shapes and textures. Garlic-infused oil and Italian seasoning coat the mix with savoury flavour.

Nutrition and macros by portion

The nutrition label shows one serving as written: 438 calories, 12g protein, 13g carbs, 39g fat.

The sausage and olive oil provide most of the fat, while the squash and vegetables contribute carbohydrates; the sausage is the main protein source. To balance the plate, serve a portion with a generous side of leafy salad or other vegetables, or add a starch that suits your needs.

Choose ingredients with care

Sausage: The recipe calls for low FODMAP smoked sausage, cut into thin slices so it heats through alongside the vegetables. Check the product label if you need it to meet particular dietary requirements.

Squash: Cut the kabocha into even 1.3 cm cubes so the pieces cook at a similar pace. Keep the broccoli in bite-sized pieces and the radish in thin rounds, as specified.

Coat everything evenly

Oil and seasoning: Whisk the garlic-infused oil, Italian seasoning, salt and pepper separately before adding them to the bowl. Scrape the seasoning mixture out, then stir well so the vegetables and sausage are coated rather than leaving the herbs and salt pooled at the bottom.

Give the vegetables room

Oven tray: Spread the ingredients in a single layer on a rimmed tray. Turning them halfway through the 20-minute roast helps expose different sides to the heat.

Air-fryer basket: Avoid packing the basket too tightly; cook in two batches if necessary. Toss it halfway through the 8–12-minute cooking time to help the pieces cook more evenly.

Check for doneness

Squash cue: The method uses fork tenderness as its doneness test. If a piece still feels firm when pierced, continue cooking and check again.

Cooking times are guides rather than guarantees, since appliances and the size of the vegetable pieces can vary. Take care when removing a hot air-fryer basket or rotisserie lid.

Pick a base for serving

The recipe suggests rice or another preferred starch. Hearts-of-palm rice and shirataki rice are suggested for low FODMAP and keto- or low-carb options; Instant Pot quinoa is identified as low FODMAP but not keto or low carb.

Serve the roasted mixture over the base you choose, or enjoy it on its own. A simple side salad can add a fresh contrast to the warm, roasted ingredients.

Recipe notes & tips

• Cut the squash into similar-sized cubes to help the pieces cook evenly.
• Scrape the small bowl well so the full amount of seasoned oil reaches the vegetables.
• Spread the oven ingredients in one layer rather than piling them up.
• Use two air-fryer batches if the basket is crowded.
• Pierce a squash cube with a fork to check tenderness before serving.
• Use oven mitts when handling the hot rotisserie basket and lid.

Variations

• Change the base: Serve with your preferred starch instead of rice.
• Use quinoa: Choose Instant Pot quinoa for a low FODMAP base that is not keto or low carb.
• Try a low-carb rice alternative: Serve over hearts-of-palm rice or shirataki rice.
• Adjust the seasoning: Use homemade or shop-bought low FODMAP Italian seasoning, as preferred.

Common mistakes to avoid

• Uneven squash cubes: Cut them to a consistent 1.3 cm size so they cook at a similar rate.
• Overcrowded oven tray: Spread the mixture in a single layer to avoid trapping steam between piled-up pieces.
• Full air-fryer basket: Cook in two batches if needed so the ingredients have room.
• Skipping the halfway turn: Turn the oven ingredients or toss the air-fryer basket halfway through cooking.
• Guessing the squash is ready: Pierce a piece with a fork and continue cooking if it is still firm.
• Handling the rotisserie basket bare-handed: Use the rotisserie lift and an oven mitt when removing the hot basket and lid.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat in the oven or air fryer until hot throughout; a microwave also works for individual portions.

Frequently asked questions