Turkey Breakfast Sausage (Easy, Healthy, High-Protein)

Turkey Breakfast Sausage arranged on plate.

Turkey Breakfast Sausage (Easy, Healthy, High-Protein)

Turkey Breakfast Sausage is lean, healthy, and packed with protein, loaded with flavorful herbs, and easy to pan fry or bake. Store it in the freezer for a quick-to-reheat breakfast option on busy mornings!

Course Breakfast

Cuisine American

Prep Time 10

Cook Time 20

Total Time 30

Servings patties

Calories 89kcal

Author Samantha Skaggs

Equipment

Ingredients

1 tablespoon dried sage
1 ½ teaspoons salt
1 teaspoon dried basil
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon dried rosemary
¼ teaspoon dried marjoram
Pinch of crushed red pepper flakes
Freshly ground black pepper to taste
2 pounds 93% lean ground turkey
1 tablespoon pure maple syrup
Olive oil for cooking

Instructions

In a small bowl, combine the sage, salt, basil, garlic powder, onion powder, rosemary, marjoram, red pepper, and black pepper. Place the ground turkey in a large bowl, sprinkle with the mixture of herbs and spices, and drizzle the maple syrup over the top. Use your hands or a large spoon to combine the ingredients until all of the seasonings are well-distributed and incorporated. Form the mixture into 16 balls and then flatten into 3-inch patties.
Heat a large, deep pan or skillet over medium heat. Add 1 tablespoon of oil to the pan, swirl to coat, and arrange a few patties so that they aren’t touching. Cook for 3 to 5 minutes on the first side, until nicely browned on the underside. Flip and cook each patty on its second side for another 3 to 5 minutes or until browned with an internal temperature of 165°F. Repeat until all patties are cooked.
Transfer the Turkey Breakfast Sausage to a paper towel-lined plate to drain and serve warm.

Video

Notes

I recommend using 93% lean ground turkey in this recipe so that the Turkey Breakfast Sausage doesn’t dry out too much. If you use extra lean (99%) ground turkey, you’ll want to mix 2 tablespoons extra-virgin olive oil into your sausage mixture to add extra moisture.
You may omit the maple syrup if you wish, but I recommend leaving it in as it balances the salt and herbs without making the sausage sweet.
To form 16 meatballs, I smooth down the ground turkey mixture evenly into the bowl. I use a butter knife to cut the mixture into fourths, like a pie. Then I cut each fourth into fourths, to give me 16 total “slivers.” I scoop out each sliver with a spoon and roll it into a ball.
I use a meat thermometer to ensure that my patties have reached the USDA recommended internal temperature of 165°F. This way, I know they’re safe to eat without overcooking them, which can cause them to dry out.
STORAGE: Cooked Turkey Breakfast Sausage patties may be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for 30 seconds or until hot.
FREEZING: Cooked Turkey Breakfast Sausage patties may be frozen for up to 3 months. Arrange in a single layer on a wax paper-lined baking sheet and freeze for 1 hour or until solid. Transfer frozen patties to a freezer-thickness zip-top baggie or a freezer-safe container (the patties won’t stick together since you flash froze them first). To reheat a patty from frozen, microwave at 50% power for 1 to 1 ½ minutes or until hot.
OPTIONAL BAKING INSTRUCTIONS: I often bake my Turkey Breakfast Sausage instead of pan frying it, because baking means no added oil and less of a splattering mess. However, if you go this route, just keep in mind that they patties won’t have crunchy brown exteriors. (1.) Preheat oven to 400°F. (2.) Arrange raw patties on lined pan with a little space in between them. (3.) Bake for 10 minutes and flip. Insert an instant-read thermometer in the center of one of the patties. (4.) Return to the oven and cook for around 5 minutes longer, or until the temperature hits 165°F. (5.) If desired, move the pan to the top rack and broil an extra 1 to 2 minutes, watching closely the whole time.

Nutrition