Turkey Breakfast Sausage Recipe

Turkey Breakfast Sausage Recipe blends ultra-lean ground turkey with fragrant herbs and warm spices for a satisfying, savory bite. This healthier take on traditional sausage delivers all the hearty flavor you love—without the excess fat and calories. With just a handful of pantry ingredients and minimal hands-on time, you can prep either patties or crumbles for breakfast, brunch, or meal‑prep throughout the week. Whether you’re counting calories, focusing on protein, or craving something savory and homemade, this sausage is an easy, high‑protein solution that fits into meal plans and busy mornings alike.

Why You’ll Love This Recipe

• Leaner and cleaner: Made with 99% lean turkey breast, this sausage is much lower in fat and saturated fat than traditional pork sausage.
• Simple ingredients: Uses basic spices you likely already have—sage, thyme, garlic powder, paprika, black pepper, and a pinch of crushed red pepper for a subtle kick.
• Customizable format: Choose between making patties or crumbles to fit your meal style—either portioned patties or loose crumbled sausage.
• Flexible meal‑prep friendly: Refrigerate or freeze, then reheat easily for breakfasts, burritos, sandwiches, salads, or bowls throughout the week.
• Protein-rich: Each 2-ounce patty delivers around 13 grams of protein while staying under 65 calories—perfect for tracking macros or WW points.

Ingredients

Here’s everything you’ll need:

• ¾ teaspoon ground sage
• ½ teaspoon salt
• ½ teaspoon freshly ground black pepper
• ½ teaspoon ground thyme
• ¼ teaspoon garlic powder
• ¼ teaspoon dried marjoram (or substitute dried oregano)
• ¼ teaspoon smoked paprika
• ¼ teaspoon crushed red pepper flakes (optional; reduce to ⅛ teaspoon or omit for less heat)
• 1 lb uncooked 99% lean ground turkey breast

Step‑by‑Step: How to Make Turkey Breakfast Sausage

1. Mix the spices: In a small bowl, whisk together ground sage, salt, black pepper, thyme, garlic powder, marjoram (or oregano), smoked paprika, and crushed red pepper (if using) until evenly combined.
2. Combine with turkey: Place the ground turkey breast into a mixing bowl. Sprinkle the spice blend over the meat. Use clean hands or a fork to thoroughly mix until well distributed.
3. Marinate (optional): For maximum flavor, cover the mixture and let it rest in the refrigerator for at least an hour—or overnight—to allow the spices to fully infuse.
4. Shape into patties (optional): Divide the seasoned turkey into eight equal portions, each about 2 ounces, and gently press them into flat patties.
5. Cook patties: Lightly coat a large skillet or griddle with nonstick spray. Cook the patties for about 4–5 minutes per side, until they’re golden on the outside and fully cooked through.
6. Alternatively, make crumbles: If you prefer loose sausage, preheat a skillet over medium heat with a bit of cooking spray. Add the seasoned turkey and cook, stirring and breaking it into small pieces, for 4–5 minutes until thoroughly browned.

Helpful Tips

• Don’t over-mix the turkey—it can make the meat dense. Stir just until the spices are evenly distributed.
• Adjust cooking heat: If the skillet is too hot, the exterior may brown too quickly before the inside cooks. Medium heat yields the best balance.
• Use a thermometer: Turkey is safe at an internal temperature of 165 °F (74 °C).
• Flavor boost: For extra flavor, add a pinch of ground nutmeg or a teaspoon of maple syrup if you like a slightly sweet balance.
• Batch prep hacks: Double the recipe and freeze patties individually on a baking sheet, then transfer to a freezer bag. Thaw overnight in the fridge before reheating.

Substitutions And Variations

• Lean pork or chicken option: Swap ground turkey breast for ground chicken or lean pork for slightly different texture.
• Dairy-free or egg-free binder: If patties are a bit crumbly, stir in a tablespoon of aquafaba or beaten egg for extra binding.
• Spice-customized: Lower crushed red pepper for milder sausage, or add additional herbs like rosemary or savory for added complexity.
• Smoked version: If you love smokiness, add a drop or two of liquid smoke instead of smoked paprika.
• For a Southwestern twist: Swap out the original spice mix for a bold blend of chili powder, cumin, coriander, and smoked paprika to create a turkey chorizo variation.

Storage Instructions

• Refrigerator storage: Keep any cooked sausage, whether patties or crumbles, in an airtight container in the fridge for up to 4 days.
• Freezer: Freeze in a labeled bag or container for up to 3 months. Freeze patties individually on a tray, then transfer to a bag for easy thawing.
• Reheating: Microwave on medium power in 30‑second increments until warmed through. Or reheat in a skillet over medium heat until hot, flipping patties or stirring crumbles as needed.

Nutritional Information

Each 2-ounce patty contains approximately:

• Calories: 61 kcal
• Carbohydrates: 0 g
• Sugars: 0 g
• Total fat: 1 g
• Saturated fat: 0 g
• Protein: 13 g
• Fiber: 0 g
• Sodium: 37 mg (nutrition estimates via myfitnesspal)

Weight Watchers Points:

• 0 WW Points per patty (using WW recipe builder on WeightWatchers.com)
• 1 PointsPlus per patty (calculated via WW PointsPlus tool)

Serving Suggestions

• Serve patties alongside scrambled eggs, avocado toast, or mixed greens for a balanced breakfast.
• Crumbled sausage works well in breakfast burritos, taco bowls, or mixed into frittatas and egg bakes.
• Add sausage crumbles to grain bowls or stir into sautéed vegetables over rice or cauliflower rice.
• Brunch serving idea: Add a few mini patties to a brunch platter with whole grain muffins, seasonal fruit, and creamy yogurt for a colorful and balanced spread.

Frequently Asked Questions About Turkey Breakfast Sausage

Q: Can I use regular ground turkey instead of 99% lean turkey breast?
A: Yes! But regular ground turkey has more fat content, so your sausage will be juicier and higher in fat and calories. You may need to reduce cooking heat to avoid excess splatter.

Q: Is it okay to omit red pepper flakes for sensitive eaters?
A: Absolutely. The optional ¼ teaspoon is just a small kick; omitting or reducing to ⅛ teaspoon keeps the spice level mild with no noticeable heat.

Q: Can I make this ahead for meal prepping?
A: Yes! These sausages freeze and reheat well. Cook in batches, freeze individually, and pull out as needed for fast morning meals.

Q: How can I tell if they’re fully cooked?
A: Use an internal thermometer: a safe internal temperature is 165 °F (74 °C). Visually, there should be no pink inside and juices will run clear.

Q: What if the mixture seems too dry or crumbly?
A: Stir in a teaspoon of olive oil or beaten egg to help bind moisture. Alternatively, don’t over‑mix at the seasoning stage and avoid overcooking.

Conclusion

Thank you for joining me in making this delicious and easy Turkey Breakfast Sausage recipe! I love how lean and flavorful it is, and how effortlessly it fits into healthy breakfasts, meal prep, and family brunches. I hope you enjoy the simple spices, protein-packed patties or crumbles, and the flexibility of serving options. It’s really satisfying to have a savory, homemade sausage that’s light on fat but big on taste. I’m so glad you’re part of our food‑loving community—happy cooking, and may your mornings be full of delicious flavor and nourishing goodness!