Ground turkey spiced with fennel and sage makes an easy homemade low fat turkey breakfast sausage.
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.
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.
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Homemade Turkey Breakfast Sausage
- 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
In a non-stick skillet, heat olive oil over medium heat.
Add onion, eggplant and garlic and cook until tender. Pour into a bowl and allow to cool.
Add ground turkey, fennel seed, sage, kosher salt and pepper.
Mix well with your hands.
Weigh the sausage mixture and divide by 12 to figure out how much each patty should weigh.
Form into 12 equal patties.
Put skillet back over medium high heat.
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°.
I calculated 1 Weight Watcher Smartpoint.
Happy Healthy Eating,
But wait, there’s more. Check out these deliciously, healthy sausage recipes: