Healthy Chicken Breakfast Sausage

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

Nutrition Highlights (per serving)

179 calories
11g fat
3g carbs
18g protein
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Nutrition Facts
Servings: 4 (2 patties each)
Amount per serving  
Calories 179
% Daily Value*
Total Fat 11g 14%
Saturated Fat 3g 15%
Cholesterol 84mg 28%
Sodium 60mg 3%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 0%
Total Sugars 2g  
Includes 2g Added Sugars 4%
Protein 18g  
Vitamin D 0mcg 0%
Calcium 13mg 1%
Iron 1mg 6%
Potassium 554mg 12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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.


  • 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


  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.

  3. 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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By Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.