Do-It-Yourself Breakfast Sausage: It Rocks!

Lighter Breakfast Sausage Recipe

April 23, 2014   11 Comments

What are you gonna do about breakfast sausage? It is one of those foods that is sitting in the dog house of the supermarket.

Breakfast sausage is packed with saturated fat and sodium. Check out the nutritional facts for one Jimmy Dean Pork Breakfast sausage (2 ounces):

180 calories, 15 g fat, 5 g saturated fat, 1.0 g carbohydrates, 0 g sugar, 10 g protein, 0 g fiber, 420 mg sodium, 5 Points+

You know you are going to want to eat two! My advice is to part with breakfast sausage for most of the time and save it for the infrequent treat.

On the other hand, you could get creative and try to make your own. I attempted breakfast sausage because I wanted to see if I could make it edible. Unlike other sausages, you don’t have to stuff a casing to make it so I gave it a try.

The key here is to MARINATE the meat. The flavors need to meld for the sausage to have it’s own distinct flavor.

I thought this was pretty good. It was not as good as pork sausage, but I cut the sodium by half and the fat by 80% - and it is still yummy. I added lots of flavor with the vinegar, salt, and sugar.

You can make these ahead and stuff them in a sandwich (like a meatball).

Have you ever tried to make your own sausage?

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Breakfast Sausage Recipe

Makes 10, 2 ounce patties

1 pound ground turkey (94% lean)
¼ cup apple cider vinegar
4 garlic cloves, minced
1 teaspoon salt
2 teaspoons sugar
1 ½ teaspoons smoked paprika
¼ teaspoon dried red pepper flakes

Mix together turkey, vinegar, garlic, salt, sugar, paprika, and red pepper flakes in a small container. Cover and refrigerate overnight so that the meat marinates.

Form meat into 2 inch patties and cook in a non-stick skillet over medium-high heat. Cook, flipping occasionally, until center of patty is firm (about 5 minutes). Serve immediately.

For one patty = 71 calories, 3.3 g fat, 1.0 g saturated fat, 1.5 g carbohydrates, 0.9 g sugar, 9.0 g protein, 0 g fiber, 267 mg sodium, 2 Points+

Points values are calculated by Snack Girl and are provided for information only.
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11 Comments:

Yum!! Sounds deliciously delightful! Sausage is a treat here at our house. I do not like syrup on pancakes or waffles, (powdered sugar is my topping of choice), but I have always loved dipping my sausage (or bacon, or even better on my hash browns) in syrup of any flavor. With your recipe, we may get to have sausage a little more often than every 3 months or so. Recently I found Jimmy Dean Turkey Sausage Crumbles (even has a low sodium option available). We love those. Why? Well a few reasons: 1.I can easily control how much or how little to use 2.Comes in a resealable package 3.My 6 year old gobbles them up 4.Having the crumbles gives the sausage a bit more flexibility, and 5.No nasty casings. We grab a large 'pinch', toss it in eggs or breakfast burritos. Our favorite way is to sauté mushrooms, onions, bell peppers in extra virgin olive oil, toss a small handful of the sausage crumbles, boil some pasta or use spaghetti squash. After draining the pasta, toss it into the veggies & sausage mixture, grate fresh parmesan cheese & serve. Also is wonderful on homemade pizza & homemade spaghetti sauce. Well now that I have sausage on my mind I am going to try your homemade sausage for breakfast this weekend. Funny, I almost always feel hungry after reading your blog...I love it!

on April 23, 2014

I never tried making my own sausage. I think
i may try this one & add some sage to it,since sage is a popular seasoning for sausage. I tried the Jimmy Dean turkey sausage crumbles that someone mentioned before & they are good. But I guess since I am trying to cut back on processed foods I can give this recipe a try & it doesn't seem that hard to make so long as I plan ahead & I'm sure it freezes well for later use

on April 23, 2014

Breakfast sausage? Never touch the stuff. This recipe may change that! It also might be good in sausage soup recipes. Thanks, Snack-Girl.

on April 23, 2014

Surprised not to see any sage in the recipe. Will give it a try...with sage and a little fennel. Thanks for the recipe!

on April 23, 2014

Love this! It really does need sage though. : )

on April 23, 2014

I started making my own sausage after Rachel Ray showed how on Food Network. I was hooked ever since! So much better and tastier! You can make it however you like it!

on April 23, 2014

This does sound good. I'm not sure why there is sugar added though. My husband will like this.

on April 23, 2014

Hubby can sniff turkey out at a hundred yards, but I think I will try this anyway! Time to break out the vacuum sealer meat marinator...

on April 24, 2014

I make my own breakfast sausage all the time. I use ground turkey, sage,fennel, Italian seasoning and one egg. Makes about ten patties, I freeze and use when having eggs for breakfast. They
are delicious! My husband now likes these so much better than the commercial ones he used to eat.

on April 24, 2014

Made this and was disappointed in flavor...too vinegar-y for my taste. Will change it up a bit and try again because I really like the idea of a nearly fat free sausage!

on May 6, 2014

We just finally had time to make this. Because I didn't read the recipe before grocery shopping I purchased 99% fat free ground turkey. We simply added some advocado oil (purchased at Target so not too expensive!) to the pan. That worked fine. We didn't add the sugar at all because we didn't notice it in the recipe. We reduced the salt to 3/4 teaspoon but found it was still too salty for us. I think it would be better to reduce it to 1/4 - 1/2 teaspoon and be able to eat a couple of pieces rather than just one for almost 300 mg of sodium. We will make this again without sugar, reducing the salt, and 1/8 cup of vinegar (you don't need so much when you don't add the sugar.) I also might try adding a little sage to it as the above poster recommended. This will be a very tasty sausage recipe once we get the ingredients adjusted for our tastes. Since I haven't eaten sausage in years I look forward to being able to have the healthy flavorful alternative.

on June 20, 2015


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