Frugal Foodie Friday: Extra-Lean Homemade Turkey Sausage

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In my continued quest for some breakfast foods that will keep us going in the morning rather than weighing us down, I came across the idea of using some of that ground turkey I keep on hand to make a really quick version of homemade Breakfast Turkey Sausage Patties!

Simple Turkey Breakfast Sausage

While, I prefer to stir the spices in the night before, so they have time to infuse the meat, but you can easily whip this dish up on the fly. For the best cost savings, look for lean (93%) ground turkey meat on sale. For a leaner product, keep an eye out for deals on ground white turkey breast, which is the leanest you can find (99%). At home, I do use an egg or egg whites to add moisture. If you need an egg-free version, to keep the patties from becoming to dry, I recommend using the 93% ground turkey or perhaps adding a bit of your favorite premade sauce/condiment.

These are a perfect way to refuel after a workout as they’re a high source of protein, while still low fat! I went ultra-lean on this sausage, but for a juicier end product I have included recipes for “leaner” and “lean” turkey sausage. All are low-carb but lean will have the best texture while maintainig some virtue, and ultra-lean will suit super low-fat dieters.

Reader Raves

Jodi gave these a try and found that they froze wonderfully: “I love these! The spices are perfect. I flash freeze the patties when they’re raw, store them in a bag in the freezer, and bake them for 10 minutes at 400. Thanks so much for sharing the recipe!”

Special Diet Notes: Homemade Turkey Sausage

By ingredients, this recipe is dairy-free / non-dairy, gluten-free, nut-free, peanut-free, and soy-free. Optionally egg-free.

Frugal Foodie Friday: Extra-Lean Homemade Turkey Sausage
 
Cook time
Total time
 
Author:
Serves: 4
Ingredients
  • ½ to ¾ teaspoon salt (I like ¾ – but it will still be good with ½)
  • 1 teaspoon fennel seed
  • 1 teaspoon sage
  • 1 teaspoon thyme
  • 1 teaspoon pepper
  • ¼ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon ground nutmeg
  • Generous pinch of crushed red pepper
  • 1 lb ground turkey*
  • 1 egg or 2 large egg whites**
Instructions
  1. Mix your spices into the ground turkey. If you have time, cover and chill for at least an hour (preferably overnight) to allow the flavors to meld. If you are in a hurry, skip this step and move ahead to the next one.
  2. Mix the egg or egg whites into the ground turkey.
  3. Spray a skillet with cooking spray (or use 1 teaspoon of oil) and heat it over medium heat.
  4. Scoop the ground turkey (it will be very moist if you added egg, I use an ice cream scoop) into your skillet and flatten it with the back of a spatula.
  5. Cover and allow the patties to cook for 3 minutes.
  6. Flip, cover again, and allow them to cook for another 2 to 3 minutes, or until the turkey is cooked through. Don’t cook them too long, as the meat will dry out, but make sure there is no pink left in the middle.
  7. Serve and enjoy!
Notes
*Notes on ground turkey:
Lean – Use 1 lb of 93% Fat-Free Ground Turkey (best for egg-free)
Leaner – Use 1 lb of 97% Fat-Free Ground Turkey
Ultra-Lean – Use 1 lb of 99% Fat-Free Ground White Turkey Meat

**Notes on egg:
Lean – Use 1 Large Egg (optional)
Leaner – Use 1 Large Egg or 1 to 2 Large Egg Whites
Ultra-Lean – Use 2 Large Egg Whites (about 6T pasteurized egg white)
 

About Author

Alisa is the founder of GoDairyFree.org, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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