Cooking and Meal Prep Recipes Healthy Chicken Breakfast Sausage By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD Facebook LinkedIn Twitter Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. Learn about our editorial process Updated on November 03, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Kaleigh McMordie, MCN, RDN (85 ratings) 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 Show Nutrition Label Hide Nutrition Label 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. 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 In a large bowl, stir together all ingredients except for oil. Form into eight round patties. 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. 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. Rate this Recipe You've already rated this recipe. Thanks for your rating! By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.