Homemade breakfast sausage patties made with ground turkey (or ground meat of your choice), spices, and herbs like sage, thyme, and fennel are a great, high-protein breakfast for meal prep.
Healthy Breakfast Sausage Recipes
Making delicious breakfast sausage patties from scratch is easy. And bonus: no processed ingredients! I made this for breakfast with cottage cheese scrambled eggs and it would be delicious with any breakfast. For more homemade sausage recipes, try Italian Turkey Sausage and Ground Turkey Chorizo.
Why this works
I love these healthy homemade breakfast sausage patties. They are perfect for getting ahead and are a great source of protein. Plus, making it from scratch means you know what’s in it!
If you make this breakfast sausage recipe, I’d love to see it. Tag me in your photos or videos on Instagram, TikTok, or Facebook!
breakfast sausage ingredients
I use a variety of spices in my sausages, giving them a complex flavor that is far more delicious than anything you can find in the supermarket. The recipe card below includes exact measurements.
- Aromatic: Chopped Onion and Garlic
- seasoning: Kosher salt, pepper
- paprika: I use sweet, but you can use smoked paprika if you want a smokier flavor.
- nutmeg Warm and slightly nutty notes
- cayenne pepper for subtle heat
- Hub: Fennel seeds, thyme, and sage add a unique flavor to breakfast sausage.
- meat: You can use any ground meat, including lean ground turkey, chicken, bison, or pork.
- red wine vinegar Adds acidity and complexity.
- sugar: Adding a little brown sugar gives it a little sweetness.
How to Make Breakfast Sausage
Soften the onion and garlic, then roast the fennel seeds, adding a depth of flavor you can’t get when stored raw. This quick extra step is definitely worth it. Scroll down for printable instructions.
- Stir-fry onion and garlic Heat the olive oil in a non-stick skillet over medium heat.
- Toast the fennel seeds: After 5 minutes, add fennel and cook for 1 minute.
- Mix everything together: In a large bowl, mix ground turkey, vinegar, thyme, sage, paprika, sugar, and nutmeg with onion mixture. Shape the mixture into patties and place on parchment paper.
- Cooking Breakfast Sausage Place in a skillet over medium heat and cook for 3 minutes on each side. Once the skin is brown, lower the heat, cover, and continue cooking until the internal temperature reaches 165°F.
strain
- onion: Replace the onions with shallots.
- Hub: Replace thyme or sage with other herbs, such as chives, rosemary, or oregano.
- fennel seeds It has a licorice flavor that not everyone likes. If you’re not a fan, omit it or substitute with caraway seeds.
- vinegar: Use white wine or apple cider vinegar.
- sugar: For Keto, substitute monk fruit, and for Paleo, use maple syrup or honey. You can also skip it completely.
- cheese: Add shredded cheddar or mozzarella cheese.
- vegetable: Stir in the chopped roasted peppers.
What to Serve with Breakfast Sausage
- High-protein breakfast: Add meat to an omelet or serve with scrambled eggs for a protein-packed start to your day.
- Morning Classic: I love pairing pancakes, waffles, and muffins with breakfast sausage for some added protein.
- Sausage Biscuits: Cut a biscuit, such as a cheddar biscuit (or English muffin), in half and top with a sausage patty and egg.
- Breakfast Casserole: Instead of forming the meat into patties, brown it in a skillet, break it up as it cooks, and add it to an egg casserole that calls for sausage.
How to store, freeze and reheat
- Meal Preparation: Form the patties and refrigerate overnight before cooking.
- refrigerator: After boiling, place it in an airtight container and refrigerate it and it can be consumed for about 4-5 days.
- Freezer: To freeze cooked sausages, wrap them tightly in plastic and freeze for up to 3 months. To reheat, place in the refrigerator overnight and then reheat in the microwave or air fryer. Or just freeze it in the microwave for a little longer.
More High-Protein Breakfast Recipes You’ll Love
produce: 4 night soil
Serving Size: 2 patty
- 1 teaspoon olive oil
- 1 small onion, chopped
- 1 large in size garlic cloves, chopped
- 3/4 teaspoon kosher salt, Divide the pepper to taste.
- 1 1/2 teaspoon fennel seeds
- 1 pound 93% reduced fat turkey, Minced pork, bison, chicken
- 1 tablespoon red wine vinegar
- 1 tablespoon fresh thyme, chopped
- 1 tablespoon fresh sage, chopped
- 1 teaspoon sweet paprika, Or smoked paprika for a smokier flavor.
- make cynical sugar
- make cynical nutmeg
- 1/8 teaspoon cayenne pepper, Spices Optional
- olive oil spray
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Heat a medium nonstick skillet over medium heat and add oil, onion, 1/8 teaspoon salt, and garlic, stirring frequently, until onion is translucent, about 4 to 5 minutes. Lower the heat if necessary to prevent browning too quickly.
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Once the onions are soft, add the fennel and toss quickly until fragrant and toasted, about 1 minute. Place the mixture in a medium bowl and let cool slightly.
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Combine turkey or desired ground meat, red wine vinegar, thyme, sage, remaining salt, paprika, sugar, and nutmeg in a large bowl with cooked onion, garlic, and fennel, and mix with a fork until well combined. The ingredients are well distributed.
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Shape the mixture into 8 even patties and place on parchment or wax paper while you work. If you want to make it another day, you can refrigerate or freeze it.
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Spray a non-stick skillet with oil and heat over medium heat. Once hot, brown turkey patties in two batches and marinate for 3 minutes on each side.
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Once you have a nice brown crust on both sides, reduce the heat to low and cover. Continue cooking until internal temperature reaches 165F.
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Remove from heat and repeat with second batch.
Final step:
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clothing material: 2 patty, calorie: 198 calorie, carbohydrate: 4 g, protein: 22 g, province: 11 g, Saturated Fat: 2.5 g, Cholesterol: 84 mg, sodium: 290.5 mg, fiber: 1 g, sugar: 1 g
