Italian Breakfast Sausage Low Fat
Start your day on a flavorful note with this Italian Breakfast Sausage Low Fat recipe—an easy and wholesome alternative to traditional sausages. Made with lean ground turkey and seasoned with aromatic spices like fennel, paprika, oregano, and garlic powder, it delivers a burst of Italian-inspired flavor while keeping calories in check. These juicy, golden-brown patties cook up in just 12 minutes and are versatile enough to pair with eggs, toast, or your favorite breakfast bowl. Perfect for meal prepping or a quick weekday breakfast, this gluten-free, protein-packed option is proof that indulgence and healthy eating can go hand in hand.
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Recipe Information
Ingredients
- 450 grams lean ground turkey
- 1 teaspoon fennel seeds
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon crushed red pepper flakes
- 1 teaspoon dried parsley
- 0.5 teaspoon dried oregano
- 1 teaspoon salt
- 1 teaspoon olive oil (optional, for cooking)
Instructions
In a large mixing bowl, combine lean ground turkey with fennel seeds, paprika, garlic powder, onion powder, ground black pepper, crushed red pepper flakes, dried parsley, dried oregano, and salt.
Using clean hands, knead the mixture gently until the spices are evenly distributed throughout the turkey. Avoid overmixing as it can make the sausage dense.
Divide the seasoned turkey into 6 equal portions and form them into patties, about 1 cm thick. Alternatively, you can shape them into small sausage links if preferred.
Heat a non-stick skillet over medium heat. If desired, add 1 teaspoon of olive oil to lightly grease the pan.
Cook the sausage patties for 5-6 minutes on one side without moving them. Flip and cook for an additional 5-6 minutes, or until both sides are golden brown and the internal temperature reaches 165°F (74°C).
Remove the patties from the skillet and let them rest for a couple of minutes before serving.
Serve hot alongside your favorite breakfast dishes, or store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
680 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.4 g | 48% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 321 mg | 107% | |
| Sodium | 2650 mg | 115% | |
| Total Carbohydrate | 7.8 g | 3% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 0.4 g | ||
| Protein | 90.1 g | 180% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1170 mg | 25% | |
*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.
