Homemade Turkey Breakfast Sausage

Ground turkey spiced with fennel and sage makes an easy homemade low fat turkey breakfast sausage.

A healthy breakfast option - ground turkey with fennel and sage - Homemade Turkey Breakfast Sausage Low Calorie Low Fat Healthy Breakfast

A healthy breakfast option – ground turkey with fennel and sage – Homemade Turkey Breakfast Sausage Low Calorie Low Fat Healthy Breakfast

I use to think I ate fairly healthfully for breakfast. I would eat an egg substitute and a pre-made turkey sausage. It was low in calories but holy cow, it was extremely high in sodium. All that came to an end after my husband’s heart attack and we started to be more aware of sodium. A pre-packaged turkey sausage patty has almost enough sodium for a day! Wow, that had to stop so I started to try to figure out how to make my own turkey sausage.

The big issue was moisture. Ground turkey breast is extremely low in fat and calories but it is also really dry. I knew I wanted to add some type of grated vegetable in the mix for moisture but what vegetable? I use mushrooms in hamburgers and zucchini in meatballs and meatloaf. They would be good options but I happened to see Rocco DiSpirto on TV talking about putting eggplant in his meatballs. Light bulb moment!  He would roast them then process them in the food processor. I tried it but it added additional time and didn’t give me the texture I wanted. In the end I just grated the eggplant and sautéed it for a few minutes with some onion. Worked great. Plus I only used one pan which I could reuse to cook the turkey patties.

A healthy breakfast option - ground turkey with fennel and sage - Homemade Turkey Breakfast Sausage Low Calorie Low Fat Healthy Breakfast

When it comes to spices in sausage, I started with a pretty traditional mix of fennel seed and sage. I have absolutely come to love fennel. To think I use to boo hoo it because I thought it tasted too much like black licorice. I just didn’t know how to use it properly. Now I love all things fennel. If you don’t have fennel seed but have ground fennel, use it. No problem! I always have sage on hand leftover from our Thanksgiving stuffing which is loaded with the stuff. So my turkey sausage always reminds me a little of Thanksgiving. That sure is a happy memory.

The great thing about these sausage patties is that they can be frozen. I cook them, let them cool then freeze them on a small cutting board. Once frozen I pop them into a freezer bag. If I remember, I let them defrost overnight in the refrigerator then zap them in the microwave for about 30 seconds. If I forget to defrost them, then I put them on defrost in the microwave for about 20 seconds then zap them on high for another 20 seconds or so. It will vary depending on the strength of your microwave.

Turkey sausage is so versatile. I eat them as is, on an English muffin, crumble them into scrambled eggs or make breakfast burritos. Got to love a multitasking food. Don’t forget you can always have breakfast for dinner too. My daughter loves to do that.

A healthy breakfast option - ground turkey with fennel and sage - Homemade Turkey Breakfast Sausage Low Calorie Low Fat Healthy Breakfast

Breakfast of Champions – homemade turkey sausage with hints of fennel seed and sage.

If you want to be sure to see Food Done Light’s next recipe, Chicken Curry Pot Pie, subscribe by email below. You won’t want to miss it.

A healthy breakfast option - ground turkey with fennel and sage - Homemade Turkey Breakfast Sausage Low Calorie Low Fat Healthy Breakfast

Homemade Turkey Breakfast Sausage

Prep Time 15 minutes
Cook Time 6 minutes
Total Time 21 minutes
Servings 12 patties
Calories 101 kcal
Author Christie Daruwalla

Ingredients

  • 1 lb ground turkey breast
  • 3/4 cup medium eggplant peeled and grated
  • 1 tsp olive oil
  • 1/2 cup onion chopped
  • 1 clove garlic minced
  • 2 tsp fennel seed
  • 2 tsp ground sage
  • 1 tsp kosher salt
  • Fresh Black Pepper

Instructions

  1. In a non-stick skillet, heat olive oil over medium heat.
  2. Add onion, eggplant and garlic and cook until tender.  Pour into a bowl and allow to cool.
  3. Add ground turkey, fennel seed, sage, kosher salt and pepper.
  4. Mix well with your hands.
  5. Weigh the sausage mixture and divide by 12 to figure out how much each patty should weigh.
  6. Form into 12 equal patties.
  7. Put skillet back over medium high heat.
  8. Cook patties in batches for 2 1/2 to 3 minutes per side or until patties are thoroughly cooked and have an internal temperature of 165°.

Recipe Notes

I calculated  1 Weight Watcher Smartpoint.

Nutrition Facts
Homemade Turkey Breakfast Sausage
Amount Per Serving
Calories 101 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Sugars 1g
Protein 18g 36%
* Percent Daily Values are based on a 2000 calorie diet.

Happy Healthy Eating,

Christie

But wait, there’s more.  Check out these deliciously, healthy sausage recipes:

 

My fav brakfast - Lightened Biscuits and Turkey Sausage Gravy www.fooddonelight.com

Lightened Biscuits with Sausage Gravy

This is easy! Homemade Buffalo Chicken Sausage www.fooddonelight.comHomemade Buffalo Chicken Sausage

Healthy easy appetizer - Mango Jalapeno Sausage Rolls www.fooddonelight.com

Dip Away

 Mango Jalapeno Sausage Rolls

Comments

  1. I love it!! Thanks for sharing on Manic Monday!!
  2. Just Winging It says
    I am inviting you to come and share this in my Show Your Stuff blog hop, the party runs from Thursday evening until Tuesday: http://juliejewels1.blogspot.com/
  3. I love eggplant. Looks like I will have to try this. Thanks for sharing this at my Make it Pretty Monday party at The Dedicated House. Hope to see you again on Monday. Toodles, Kathryn @TheDedicatedHouse
  4. These look good, and like a healthy substitution for "normal" breakfast sausage. :) ahumblebumble.blogspot.com
  5. Thank you so much for sharing your awesome recipe with Full Plate Thursday. Hope you have a great weekend and come back soon! Miz Helen
  6. My husband would love these turkey sausage sandwiches! Thanks for joining Foodie Friends Friday! Please come back on Sunday to VOTE!
  7. Nothing like time with a cardiac patient to create awareness!! I am so glad to have this healthy recipe -- and a new way to use eggplant. Fennel is also new to me. Pinning! Thanks for linking on Busy Monday!
  8. I am so glad I found this at Shaken Together, I was wanting to make some that were the size to fit my english muffin! and I love that you have eggplant in it! I would love for you to come link it up on I Freakin' Did it Friday http://bit.ly/RN9vwo
  9. Great healthy recipe. I love it :)Thanks so much for sharing at The Gathering Spot.
  10. These look really good and a great alternative to traditional turkey sausage! Thanks for sharing at Keep Calm and Link Up! Barbara at Chase the Star chasethestar dot net
  11. Wow, this looks so delicious! I would love to have you share this or any other of your recipes at Wednesday Extravaganza - my Foodie Link Party! Here is the link: http://www.hungrylittlegirl.com/1/post/2012/10/wednesday-extravaganza.html Can't wait to see you there!
  12. Looks amazing! My husband just had open heart surgery and I battle high blood pressure, so this looks like a great recipe for us!
  13. Newbie here.......I've been using another recipe since hubby and I both have heart conditions and are eating as healthy as possible. Hubby also changed heart doctors (best thing he has done ,"except marry me :)" Had 2 surgeries and for the first time in 20 years, his heart is pumping normal. Can't wait to try this recipe and I Love your blog.
    • Christie Daruwalla says
      Hi Kathy, So happy to hear your hubby is doing better. I know how difficult it is to deal with a heart condition. I hope you enjoy this recipe and so appreciate you leaving a comment. I would love to hear how it turns out for you.
  14. Looks delicious!! I don't like buying the packed sausage, because it's usually loaded with MSG...which I cannot have.:)
  15. joyce siesen says
    I love your recipes. Cooking is my greatest pleasure and your recipes make it so fun . Going to try the turkey sausage. The eggplant is a great touch. Happy New Year to you!
  16. Ahsaan Shah says
    Wonderfully tasty recipe. I used ground chicken thighs. Everybody in the family really loves these sausage patties so much so that I have a problem keeping enough them on hand. I finally cooked up 5lbs worth and froze them on cookie trays and then stuffed them all in a freezer bag - eating them as they went in! I saved about a pound or so and cooked up (crumbled) to have for omelettes or as topping for pizza. Thank you so much.

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