top of page

Low FODMAP Sprout, Jackfruit & Sweet Potato Hash

Updated: May 18

Don't know about you, but for me Christmas day has come and gone in a flash! This year, many of us didn't get to gather with as many family and friends as we would have liked. In our house at least, that means there is tons of left over food!

Today I used left over purple and green sprouts, parsnips & sweet potato to make a vegetarian hash.

As the vegetables were already cooked, it took just a few minutes to throw together. A light lunch, easy on the stomach!

I had some vegetable broth, sage, coriander and jalapeno peppers left over so threw them into the pan to liven up the vegetables, alongside some scallion green tips. If you don't have these specific herbs to hand, don't worry, any will do. Fresh thyme, parsley or even rosemary would work equally well.

You will see that this recipe also uses jackfruit. It's FODMAP friendly (up to 30g). Jackfruit has a firm texture, neutral flavour and absorbs broths, spices and sauces really well. Its a staple in my cupboard! If you have a sensitivity to fructan or fructose, you could just leave it out.

If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!

Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes approximately 2-3 servings of hash (1 serving pictured).

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a heavy bottomed skillet.



Step 1.

Heat a large heavy bottomed pan, add 2 tbsp of your chosen oil.

Step 2.

Add the hing powder, then jackfruit (if using). Fry until brown 2-5 mins.

Step 3.

Add the remaining vegetables (sprouts, sweet potato, parsnip), warm through 2-5 mins.

Step 4.

If adding fried egg, begin to fry the eggs now.

Step 5.

Add the sage (and/or other chosen herbs) and jalapeno pepper. Warm through 1-2 mins.

Step 6.

Mix in the scallion green tips into the hash mixture. top with fried eggs.

Step 7.

Serve and enjoy!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

Recent Posts

See All


bottom of page