Skinny Breakfast Sausage

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Did you know it’s this easy to make your own sausage at home? Seriously! All you need is seven ingredients – ground turkey, and plenty of spices – no need for nitrates or artificial ingredients in this Skinny Breakfast Sausage recipe. Because we don’t add and excess fat or unnecessary fillers, you can have a sausage patty that only clocks in at 85 calories and 4 grams of fat per serving. How great is that?

This sausage is perfect on its own as an accompaniment to eggs in a traditional breakfast. Or, whip up a batch of our delicious homemade old-fashioned buttermilk biscuits. Pairing the two together is a great option for on-the-go breakfast sandwiches, too.

Forming Your Patties

Before we move on to the best ways to cook this Skinny Breakfast Sausage, we want to talk briefly about forming the patties. Anytime you’re handling ground meat – whether you’re making meatballs, burgers, or sausage patties – it’s always best to avoid over-handling them. Even lean meat has some fat content, and that fat can break down if it’s over worked. The end result would be dense patties, which can have an unpleasant texture.

It’s best to add all the spices to the ground turkey before mixing it all together. I like using my hands to avoid overmixing, but you can also give it a quick paddle in a stand mixer. Then, I rinse my hands under cold water before forming the patties. This reduces their temperature ever so slightly, keeping the fat from melting.

Once the patties are formed, pop them into the refrigerator for at least 10 minutes to cool them down. The colder the fat is, the better the patties will cook!

Cooking Skinny Breakfast Sausage

When it comes to cooking sausage, many people wonder if you need to add extra oil to the pan. It really depends on the type of pan you’re using. We almost always use nonstick pans or cast iron skillets because you rarely have to add any extra oil to that type of material. If your sausage does stick, you might not be preheating your pan well enough. Starting your sausage in a hot pan is always the best way to keep it from sticking.

Another option is to bake the sausage patties in the oven. I like baking them in a 400 degree F oven for 15 to 20 minutes, flipping halfway. You can bake them at a lower temperature, but they won’t brown as nicely. A quick pop under the broiler will do the trick, though, if they’re not browned enough for your liking.

Skinny Breakfast Sausage

Skinny Breakfast Sausage

Yields: 8 servings | Serving size: 1 sausage patty | Calories: 85 | Total Fat: 4 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 45 mg | Sodium: 53 mg | Carbohydrates: 0 g | Dietary Fiber: 0 g | Sugars: 0 g | Protein: 10 g | SmartPoints (Freestyle): 2 |

Ingredients

  • 1 pound lean ground turkey or chicken, (hormone and cage free recommended)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon dried sage
  • 1 teaspoon crushed red pepper flakes (more or less to taste)
  • 1 teaspoon dried oregano
  • Kosher or sea salt to taste

Instructions

  1. Combine all ingredients in a large mixing bowl. Make sausage patties to desired size and thickness. I usually get about 8 patties. Uncooked patties can be frozen up to one month.
  2. Add patties to a large nonstick skillet and cook on medium heat until brown on both sides and cooked through.
https://skinnyms.com/skinny-breakfast-sausage/

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57 Comments on "Skinny Breakfast Sausage"

  1. Shanna  October 3, 2012

    Your "pin" isn't working.

    Reply
  2. Jessica Mahanay  April 23, 2013

    the biscuit link isnt working 🙁

    Reply
  3. Cindy  June 9, 2013

    This was DELICIOUS. Just made it for a breakfast celebration with my boyfriend and I don't think I'll ever go back to store bought sausage. Yum!

    Reply
  4. Cary  July 23, 2013

    this is just what I needed!!

    Reply
  5. Jacki  August 2, 2013

    I can't wait to try this with your buttermilk biscuits! Thanks! Do you have any ideas for a lower fat country gravy to go with the sausage biscuits?

    Reply
    • Skinny Ms.  August 3, 2013

      Jacki, You must be from the south? Me too. 🙂 Sure, I would recommend using almost any unrefined flour, canola oil, and 2% milk. Since the flour will act as a thickening agent, it doesn’t have to be a specific type. Here are a few choices that would taste best (although the taste won’t be exactly the same as using white flour):
      White Whole Wheat
      Almond Flour
      Quinoa Flour
      Cornstarch
      You can also combine cornstarch with one of the flour types.

      Reply
      • Jacki  August 15, 2013

        Thanks!! Actually I'm from Washington/Oregon!! But we sure love our sausage, biscuits and gravy for breakfast 🙂 I will experiment and see what I can come up with!

        Reply
        • karen from oregon  March 8, 2014

          Jimmy Dean Turkey Sausage. Makes excellent lower fat biscuits and gravy.

          Reply
          • Karen  March 8, 2014

            Oh, and this sausage recipe.too. just might be a little bit kind of heavy handed on the pepper flakes. LOL. I didn't mean to imply that Jimmy Dean was better. I happen to love this recipe with just a little less of each of the seasonings.

  6. Anne  September 14, 2013

    do I need oil in the pan to cook them?

    Reply
    • Skinny Ms.  September 16, 2013

      Anne, I don’t use oil but you certainly can if not using a non-stick skillet. Just lightly oil the skillet with canola or coconut oil. You can also use a non-stick spray.

      Reply
  7. Jenifer  September 16, 2013

    Can these be cooked, then frozen and reheated?

    Reply
    • Skinny Ms.  September 16, 2013

      Jenifer, I suppose that would work. I freeze my patties, thaw, then cook them.

      Reply
  8. Teri  December 29, 2013

    Made these today and thought they were yummy. Hubby thought they were a teeny bit too spicy, so I'll cut back to a 1/2 tsp. of crushed red pepper flakes next time. ( I like spicy so I thought they were just fine.) 😉 Made the sausage patties into breakfast sandwiches using liquid egg whites, low fat cheese and whole wheat English muffins. We each ate one, then I wrapped the rest and froze them for later. YUMMY.

    Reply
    • GaleCompton  December 30, 2013

      Teri, Great idea! Thanks for the tip. 🙂

      Reply
  9. Sue  October 23, 2014

    This can also be made "Italian" by adding crushed fennel seeds. It's really yummy.

    Reply
  10. Mari  July 1, 2015

    Are we talking ground sage or rubbed? Thanks.

    Reply
    • SkinnyMs  July 2, 2015

      We used ground sage, but you can also use rubbed. Just increase the measurement to 1 1/2 teaspoons, as rubbed sage is not quite as aromatic as ground.

      Reply
      • Mari  July 8, 2015

        Thanks….trying these today.

        Reply
  11. Carol LeBoeuf  September 24, 2016

    Could I use boneless, skinless chicken breasts that I’ve grounded up in the food processor instead of the store-bought ground chicken or turkey?

    Thanks for this recipe!

    Reply
    • Nichole  September 24, 2016

      Great question, Carol!

      Yes, you can use home ground chicken or turkey!

      Reply
  12. Kathy  November 7, 2016

    How much salt do you suggest?

    Reply
    • Nichole Furlong  November 7, 2016

      Hi Kathy,

      About 1/2 a teaspoon of Kosher or sea salt.

      Reply
  13. Kerry  November 22, 2016

    I am looking forward to making this. How lean should the turkey be? 93% or 99%?

    Reply
    • Gale Compton  November 23, 2016

      Kerry, Definitely 93%. It needs a little fat for taste. 🙂

      Reply
  14. Lisa  March 15, 2017

    Does the ground meat have to be hormone and cage free? Thank you

    Reply
  15. Diana Sneddon  April 25, 2017

    How do you prevent from making dense patties?

    Reply
    • Emilia Horn  April 26, 2017

      Try not to handle the meat too much. They can become dense if you spend too long forming and reshaping them.

      Reply
  16. Tammy P.  May 9, 2017

    Hi. Could ground pork be substituted for the turkey?

    Reply
    • Nichole Furlong  May 9, 2017

      Hi Tammy, Yes – you can substitute ground pork. Just keep in mind it does change the nutritional information!

      Reply
  17. Mary Lee  July 9, 2017

    I have not tried but have read that Bob’s Red Mill Whole Wheat pastry flour can b e used inter- changeably for all purpose flour. Jack might try using this in making gravy. I hope to do the same. My husband is from Iowa but he has learned to enjoy biscuits and gravy for breakfast. I’m looking forward to making this sausage recipe to use in some egg muffins.

    Reply
  18. Mike Ford  August 19, 2017

    I make these weekly, so good!! I started eating better about 1 1/2 years ago and have lost 85 pounds. Love this recipe!!

    Reply
    • Jennifer Hanford  August 19, 2017

      That’s fantastic, Mike! And we’re glad you like this recipe, too — thanks!

      Reply
  19. Renee  October 1, 2017

    Hi! I would love to make this recipe but my family with the exception of my daughter does not like spicy foods. Is there something I could substitute for the crushed red pepper flakes or can I just leave them out?

    Reply
    • Jennifer Hanford  October 2, 2017

      Hi, Renee. It’s fine to leave out the crushed red pepper flakes. The sausage will still taste great!

      Reply
  20. Renee  October 2, 2017

    Thank you so much for the reply. I was searching Pinterest for other Turkey Breakfast Sausage but they all had some kinds of carbs in them and i’m trying to loose weight so i’m on a low carb diet and I really liked the idea that yours had no carbs. I am a very happy person this morning. Thank you so very much.Have a great day.

    Reply
  21. Becky Jahns  October 9, 2017

    This was great, I added some different herbs thyme and sage (no oregano) I was out, and pressed it into a 13×9 pan and baked it for 10/15 mins.

    Reply
  22. Kimberly  October 14, 2017

    I’ve been making your recipe with slight seasoning adjustments for personal taste for years. I bake mine on an ungreased cookie sheet for 25 minutes at 350. I cool them and freeze them so I just have to microwave them when I want one. I never buy store bought ones anymore.

    Reply
    • Gale Compton  October 14, 2017

      Hi Kimberly, I love that idea. Sometimes I make the mixture, add it to a gallon ziplock, spread evenly in the bag using my hands, close the bag, then with a butter knife I make indentions to form sausage patties, freeze, then break off one when ready to cook. 🙂

      Reply
  23. Barbara Tabler  October 26, 2017

    Delicious alternative to healthier sausage.

    Reply
  24. Renee  October 26, 2017

    I tried your sausage and my family and I loved them except the sage was a little to powerful. I’m guessing my family isn’t much on the sage flavor can that also be left out or can I reduce it to 1/8 of a teaspoon so it’s not as strong? Thanks in advance for a reply.

    Reply
    • Jennifer Hanford  October 26, 2017

      Hi, Renee. You can certainly reduce or omit the amount of sage in the recipe. You can also try substituting the sage with either marjoram, rosemary, or thyme (equal to the amount of sage). Thank you!

      Reply
  25. Sue  November 26, 2017

    These are Fantastic! I have been making them for a couple of years now. I have cooked them and froze them and they are great!

    Reply
  26. Bev  April 15, 2018

    Made these today with ground chicken. They have great flavor but even with minimal handing seems a little dense. I will add a little Trader Joe’s organic frozen cauliflower rice or some shredded zucchini to lighten them up. I have had great success with doing this with meatballs, meatloaf or stuffing peppers.
    Thanks for a great breakfast sausage recipe.

    Reply
  27. Iwona  October 5, 2018

    You’re off on your calorie count per serving there. A pound of lean turkey will have around 900 calories per 1 lb. If you make 8 patties per batch, that’s 112 calories, not 85. Please be more accurate. That’s almost 200 calories over estimate in a week.

    Reply
    • Nichole Furlong  October 6, 2018

      Hi, thank you for your suggestion. We have double checked our nutritional information and it is correct. According to our calculations (and checking the labels on several brands of ground turkey) there are about 650 calories per pound, not 900.

      Reply
  28. Teresa  February 3, 2019

    I made this and it was wayyyyyyyyyyyy too much sage. I added another pound of meat to try and cut it down. It still wasn’t enough but I didn’t have more meat. I didn’t want to throw out , now 2 lb , of meat we ate it. My house still smells of the over powering sage. Yuck!

    Reply
    • Chef Sallie  February 3, 2019

      Hi, thanks for your feedback. If 1 teaspoon of sage is too much for your taste, please feel free to reduce to 1/2 teaspoon or adjust the amount according to your taste preference. I hope this helps! Thanks, and have a great day!

      Reply
  29. Debbie  February 26, 2019

    This was so good. I thought I had some sausage gravy mix-I know I know, anyway I browned the sausage starting with a sprayed cold pan-no oil necessary sprinkled a little flour on the sausage and added milk until the right consistency. It was really good. My husband said this sausage was the best he has every had. The rest I made into patties and froze individually. It is so hard to find a sugar free sausage recipe and this one is the best I have tried.

    Reply
    • Gale Compton  February 27, 2019

      Debbie, Oh good! Thank you so much for the feedback. It’s also my husband’s favorite sausage. 🙂

      Reply
  30. Kim Cavanagh  June 13, 2019

    We’re a household that loves biscuits & gravy. I made a batch with the 3 lb. Pack of ground turkey from Walmart…OMG! Its delicious! I also froze the extra lb. For cooking later. I also love making breakfast burritos! I’m not big on the patty making, but the “ground” sausage is just as tasty. My new goto recipe & its less than $3 a lb. Thank you!

    Reply
    • Nichole Furlong  June 14, 2019

      We’re glad to hear you love the recipe!

      Reply

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