Lean Homemade Sausage
Transform your breakfast routine with this irresistible recipe for Lean Homemade Sausage, a healthier take on a beloved classic. Made with 93% lean ground turkey and perfectly seasoned with aromatic spices like garlic powder, smoked paprika, thyme, and fennel, this dish delivers bold flavor without the guilt. Fresh parsley adds a burst of color and freshness, while a hint of red pepper flakes lends optional heat for spice lovers. In just 25 minutes, you can create juicy, golden-brown sausage patties or links that are perfect for pairing with eggs, stacking in sandwiches, or serving alongside your favorite sides. Quick to prepare, high in protein, and made from wholesome ingredients, these homemade sausages are an easy, nutritious addition to any meal plan. Ideal for meal prep, they can be stored for up to three days, ensuring effortless weekday breakfasts!
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Recipe Information
Ingredients
- 500 grams Ground turkey (93% lean or leaner)
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Ground paprika (sweet or smoked)
- 0.5 teaspoon Dried thyme
- 0.5 teaspoon Ground fennel seeds
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 0.25 teaspoon Red pepper flakes (optional, for heat)
- 1 tablespoon Fresh parsley, finely chopped
- 1 tablespoon Olive oil (for cooking)
Instructions
In a large mixing bowl, combine the ground turkey, garlic powder, onion powder, paprika, dried thyme, ground fennel seeds, black pepper, salt, and red pepper flakes (if using).
Add the chopped fresh parsley to the mixture and use your hands or a spatula to thoroughly combine the ingredients until evenly mixed.
Divide the mixture into 8 equal portions. Shape each portion into a patty or roll into a sausage-like shape, depending on your preference.
Heat a large non-stick skillet or frying pan over medium heat and add the olive oil.
Once the oil is hot, carefully place the sausage patties or links into the pan. Cook them for 6-8 minutes per side, or until they are golden brown and cooked through. The internal temperature should reach at least 165°F (74°C).
Remove the sausages from the pan and place them on a plate lined with paper towels to remove excess oil.
Serve warm as part of a breakfast, in a sandwich, or alongside your favorite sides. Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
250 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.4 g | 17% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 338 mg | 15% | |
| Total Carbohydrate | 2.0 g | 1% | |
| Dietary Fiber | 0.7 g | 2% | |
| Total Sugars | 0.4 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 34 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 358 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.
