This turkey sausage recipe uses just 6 ingredients and cooks in less than 10 minutes. It’s juicy, healthy, and flavorful and works well as a breakfast sausage.
We love cooking with turkey. It’s lean, packed with protein, and contains barely any saturated fat.
One of my favorite ways to use it is to make turkey breakfast sausage. Table of Contents
Turkey sausage has exploded in popularity over the last decade as more and more people look to make healthier choices at the breakfast table But is turkey sausage really that much better for you than pork sausage? Let’s dig in and uncover the truth
A Tale of Two Sausages
At first glance, pork and turkey sausage appear quite similar – both made from ground meat and a blend of spices. The main difference lies in the type of meat used. Pork sausage contains ground pork while turkey sausage contains ground turkey.
When we look at the nutrition labels some clear differences emerge
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Calories: Turkey sausage has around 70 fewer calories per serving compared to pork sausage. A 2-link serving of original Johnsonville pork sausage contains 150 calories. The turkey version has just 80 calories.
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Fat There’s a sizable gap in fat content, Pork sausage packs 13g of fat per serving versus 5g in turkey,
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Saturated Fat: The saturated fat in pork sausage (4.5g) is nearly double that of turkey (2.5g).
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Sodium: Roughly equal at 390mg (pork) and 380mg (turkey).
So turkey sausage emerges as the lighter option across multiple nutritional categories. And this pattern holds true across brands. Turkey sausage consistently has fewer calories and less saturated fat compared to pork.
Protein Powerhouse
One of the biggest benefits of turkey sausage is its high protein content. A serving of Applegate peppered turkey sausage contains 11g of protein.
High quality protein provides amino acids to rebuild and repair muscles, making you stronger over time. Protein also keeps you feeling full and prevents hunger.
Studies show the benefits of a high protein breakfast. One study found adolescents eating 35g of protein at breakfast lost more weight compared to a 13g protein breakfast. The high protein group felt less hungry during the day.
Another study compared breakfasts with varying protein levels. Meals like turkey sausage and eggs (highest in protein) left people feeling less hungry and consuming fewer calories at lunch.
So turkey sausage is a tasty way to boost your morning protein intake and reap the rewards.
Less Saturated Fat
Too much saturated fat can wreak havoc on cholesterol levels and impact oxygen flow in the body. The American Heart Association recommends limiting daily saturated fat intake to no more than 13g.
Most turkey sausages contain just 1-2g of saturated fat per serving. This makes it easy to stay within the recommended limits by enjoying turkey sausage as part of a balanced diet.
Pork sausage’s higher fat content also leaves you feeling sluggish, which is not ideal pre-workout. Turkey sausage’s lighter fat content avoids this problem.
The Sodium Conundrum
Now for the not-so-great news. Turkey sausage is high in sodium, typically containing 300-500mg per serving.
9 out of 10 Americans consume too much sodium. Excess sodium is linked to high blood pressure, heart disease, stroke, and other issues.
Reducing sodium to the recommended 1500mg daily could prevent up to 92,000 deaths per year.
If you don’t sweat much during exercise, a high sodium intake can be problematic. Athletes training for hours per day can get away with more. But for most moderately active people, turkey sausage may push your sodium over the edge.
Ingredient Scrutiny
When choosing a turkey sausage, carefully read the label. Products with fewer ingredients like turkey, water, and spices are better than those with preservatives and added sugars.
Also be wary of flavored varieties, as terms like “Maple” often mean more sugar has been added.
The Verdict
Compared to pork, turkey sausage is hands-down the healthier option. But in isolation, it’s not perfect.
The high protein and lower saturated fat make it an upgrade over pork. However, the sodium content is concerning for non-athletes.
If you do opt for turkey sausage, get the simplest ingredient list possible and watch your overall sodium intake that day. As with any food, moderation and balance are key.
What is turkey sausage?
Turkey sausage can come as patties or links and is made up of ground turkey, spices, and some form of fat (usually olive oil). Like chicken sausage, it’s lower in calories than other sausages and has a milder and less meaty flavor.
While you can buy pre-packaged turkey sausage at supermarkets, making it at home is SO easy and tastes ten times better. Here are some reasons why I LOVE this recipe:
- Healthy and low calorie. Turkey sausage is high in protein and low in fat and perfect to include as part of an everyday diet. I like to make my family homemade sausage McMuffins with them!
- Cost-effective. It’s much more affordable to make your own than to spend over twice as much for the pre-made kind. You also skip out on all the additives and thickeners the store-bought brands use.
- Ready in 6 minutes. Set your timer when the sausage hits the pan. Three minutes on each side, and you are done!
- Tastier than other kinds of sausage. Compared to pork sausage, it doesn’t have the overpowering meaty flavors that can overwhelm a dish!
I love using these turkey sausage patties for making breakfast sandwiches or part of a breakfast plate. Pair it with eggs (Turkish style, over-easy, over-medium, or over-hard!) for a satisfying breakfast.
This recipe calls for just six simple ingredients that are mostly pantry staples. Here is what you’ll need:
- Ground turkey– Lean ground turkey or extra lean ground turkey. I don’t recommend the higher-fat cuts because the sausage ends up being soggy and greasy.
- Olive oil– Adding oil ensures the patties are juicy and moist in the middle, even when using lean meat.
- Kosher salt and black pepper– To taste.
- Dried sage– A key spice to enhance the peppery flavors. It’s also the secret ingredient used in McDonald’s sausage!
- Garlic powder– Adds a subtle garlic flavor without needing fresh garlic.
- Brown sugar OR maple syrup– Adding a touch of either of these sweeteners balances out the savory and salty flavors. Trust me, it makes all the difference.
Recipe tips and variations
- Use a meat thermometer. Because we are using lean meat, you don’t want to overcook the turkey sausage. To prevent this from happening, I recommend using an instant-read thermometer to check the internal temperature. Ready-to-eat turkey should reach 165F.
- Bake the sausage. If you’d like to bake the turkey sausage instead of frying it, prepare it as instructed. Place them on a greased and lined baking sheet and bake for 18-20 minutes or until the sausage reaches an internal temperature of 165F.
- Change up the seasonings. Add cayenne pepper or red pepper flakes for some spice, or amp up the smokiness by adding smoked paprika and a dash of liquid smoke.
- Add cheese. You can never go wrong with cheese, so fold through 1/4 cup of your favorite shredded cheese into the mixture. I personally love mozzarella cheese or cheddar cheese.
Is turkey bacon healthier than the regular stuff?
FAQ
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