Heart Smart Turkey Breakfast Sausage
Start your day the healthy way with our Heart Smart Turkey Breakfast Sausage! Crafted with lean ground turkey and a fragrant blend of garlic powder, smoked paprika, sage, and thyme, this guilt-free recipe is a delicious and protein-packed alternative to traditional pork sausage. Each patty is seasoned to perfection for a savory kick, with an optional touch of red pepper flakes for a hint of heat. Ready in just 20 minutes, these juicy, golden-brown sausages are perfect for busy mornings, pairing beautifully with eggs, toast, or a fresh side salad. Meal prep-friendly and low in fat, these breakfast sausages prove that you don’t have to compromise on flavor for a heart-healthy start to your day.
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Recipe Information
Ingredients
- 1 pound lean ground turkey
- 1 teaspoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon ground sage
- 0.5 teaspoon dried thyme
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
- 0.25 teaspoon red pepper flakes (optional)
Instructions
In a large mixing bowl, add the ground turkey, olive oil, garlic powder, onion powder, smoked paprika, ground sage, dried thyme, ground black pepper, salt, and red pepper flakes (if using).
Using clean hands or a spatula, mix the ingredients until evenly combined. Be careful not to overmix, as this can make the sausage tough.
Divide the mixture into 8 equal portions and shape each portion into a small patty, roughly 3 inches in diameter.
Heat a large non-stick skillet over medium heat. Once hot, lightly oil the pan with a small amount of olive oil or non-stick cooking spray.
Cook the patties in batches, if necessary, for 4-5 minutes on each side, or until they are golden brown and cooked through to an internal temperature of 165°F (74°C).
Serve warm alongside your favorite breakfast dishes or store in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
217 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 93 mg | 31% | |
| Sodium | 196 mg | 9% | |
| Total Carbohydrate | 1.6 g | 1% | |
| Dietary Fiber | 0.5 g | 2% | |
| Total Sugars | 0.4 g | ||
| Protein | 29.6 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 31 mg | 2% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 363 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
