Healthy Breakfast Sausage (Clean & Freezer-Ready)
These healthy breakfast sausage patties are lean, high-protein, and freezer-friendly — perfect for meal prep mornings.
Equipment
- Skillet
- Mixing Bowl
- Measuring Spoons
Ingredients
Sausage Mixture
- 1 lb ground turkey breast
- 1 tsp sea salt
- 1.5 tsp dried sage
- 1 tsp garlic powder
- 1 tsp onion powder
- 0.5 tsp smoked paprika
- 0.5 tsp black pepper
- 0.25 tsp red pepper flakes optional
- 1 tsp maple syrup or coconut sugar optional
- 1 pinch cinnamon or nutmeg optional
- 1 egg white optional
- 1 tbsp ground flaxseed or oat flour optional
- 1 tsp olive oil optional, for lean meats
Instructions
- Mix all dry spices in a small bowl.
- Combine seasoning mix with ground turkey in a large bowl and mix gently.
- Form into 6–8 patties, about ½ inch thick.
- Cook in skillet (3–4 min per side), oven (400°F for 12–14 min), or air fryer (375°F for 8–10 min).
- Let rest 2–3 minutes before serving.
Notes
- You can use ground chicken or lean pork instead of turkey if preferred.
- To add sweetness, use a touch of maple syrup or coconut sugar just 1 tsp per pound.
- Red pepper flakes and smoked paprika are optional but give a nice depth and kick.
- Form patties the night before and refrigerate to save time in the morning.
- Freeze uncooked patties flat on parchment paper; once frozen, store in a zip bag for up to 2 months.
- Always check internal temperature — aim for 165°F (74°C) for poultry.
