Healthy Chicken Breakfast Sausage

Chicken Breakfast Sausage
Kaleigh McMordie, MCN, RDN
Total Time 15 min
Prep 5 min, Cook 10 min
Servings 4 (2 patties each)

Most breakfast sausage is loaded with saturated fat and sodium. But you can make a healthier version at home with a few basic ingredients in almost no time at all.

This chicken breakfast sausage is made with lean ground chicken, a handful of spices, and a touch of maple syrup for a healthy alternative to regular sausage. Use it anywhere you would normally use sausage or eat it with eggs, whole grain toast, and fruit for a smart start to your day.

Ingredients

  • 1 pound lean ground chicken
  • 1 teaspoon dried sage
  • 1 1/4 teaspoons garlic powder
  • 1 teaspoon freshly cracked black pepper
  • 1/2 teaspoon crushed red pepper flakes
  • 2 teaspoons pure maple syrup
  • 2 teaspoons olive oil

Preparation

  1. In a large bowl, stir together all ingredients except for oil. Form into eight round patties.
  2. Heat a nonstick skillet over medium heat. Add one teaspoon of oil. Working four patties at a time, cook sausage until browned on one side, about 3-5 minutes, then flip and brown on the other side. Continue the process until cooked through, about 5 minutes. Remove from skillet and repeat with remaining oil and patties.
  1. Serve hot or store extra sausage in the refrigerator in an airtight container.

Ingredient Variations and Substitutions

If you don't like chicken, this recipe can also be made with lean ground turkey.

Adjust spices to fit your preferences. This recipe has a fair amount of spice, but if you like really hot sausage, add more red pepper, or reduce the spices for less heat.

Cooking and Serving Tips

Serve sausage patties with whole grain toast, eggs, and fruit for a traditional balanced breakfast, or get more creative if you wish. This sausage can be used for breakfast sandwiches, breakfast tacos, breakfast casseroles, and more.

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