With this low-sodium breakfast sausage recipe, you can enjoy a well-rounded, diabetes-friendly breakfast!
I love sausage patties as part of a well-rounded breakfast. Rather than buy the store-bought version that’s packed with salt, I decided to create my own low-sodium breakfast sausage!
I tried a bunch of different spice combinations, but this one with sage, smoked paprika, salt, white pepper, thyme, and nutmeg was my favorite.
Patties are also much easier to make than links. You don’t need to bother with sausage casings, you simply form them with your hands and fry them up!
Why you will love low-sodium breakfast sausage
- It’s flavorful and perfectly seasoned
- It’s lower in salt than store-bought brands without sacrificing taste
- You can make extra for meal prep
- Patties are much easier to make than sausage links
- It’s versatile and great with any breakfast dish
Low-sodium breakfast sausage ingredients
All you need is meat, spices, and a little oil!
- Ground meat — I like ground turkey best, but you could also use ground pork, ground beef, ground veal, or a combination. I don’t recommend ground chicken as the sausage turns out too dry.
- Seasonings — A combination of sage, smoked paprika, white pepper, thyme, nutmeg, and salt gives the sausage its amazing flavor. You can also play around with spices to find your perfect blend.
- Olive oil — This is for frying up the sausage patties to get that delicious crisp on the outside.
How to make low-sodium breakfast sausage
Step 1: In a large bowl, combine the ground meat, sage, paprika, salt, white pepper, thyme, and nutmeg. Mix until the spices are evenly distributed throughout the meat.
Step 2: Using your hands, form the mixture into eight patties and place them on a baking sheet or large plate.
Step 3: Heat a skillet over medium heat. Once hot, add ½ tablespoon olive oil.
Step 4: Place 4 of the sausage patties in the pan and fry until brown on both sides.
Step 5: Reduce the heat to low, cover the pan, and allow the patties to cook all the way through.
Step 6: Transfer the patties to a plate lined with paper towels.
Step 7: Repeat with the remaining sausage patties.
If you have a large pan, you may be able to cook all the patties at once. Just make sure there is room in the pan!
Recipe tips and tricks
- If the mixture feels sticky or is difficult to handle, freezing for 30 minutes will make it easier to work with.
- Ground turkey is the best option for low-fat sausage. A 50/50 combination of ground turkey and “meatball mix” (ground beef, pork, and veal) tastes the best but will have a higher fat content.
Substitutions and variations
- You can add a pinch of red pepper flakes if you prefer a spicier sausage.
- I sometimes mix in finely chopped bell peppers or onions for extra texture and flavor.
- Feel free to swap the sage with rosemary or marjoram for a different taste.
What to eat with this recipe
Turkey sausage patties go so well with pretty much any breakfast dish! I usually keep it simple and serve sausage with microwave-scrambled eggs and some fresh low-carb fruit or berries.
If you like grab-and-go breakfasts, prep the sausages the night before with some keto egg muffins so everything is ready in the morning.
You could also enjoy low-sodium sausage in a low-carb breakfast burrito. Just crumble up the patties and use them to replace the bacon.
Storage and freezing
- Any leftovers can be stored in the refrigerator in an airtight container. They should be eaten within 3-4 days.
- You can also freeze them for longer storage. Make sure they’re in an airtight, freezer-safe container and freeze for up to 3 months.
More healthy breakfast recipes
Looking for more breakfast options to start your day the right way? Here are a few recipes that I think you’ll enjoy:
You can also check out my roundup of the best low-carb and diabetes-friendly breakfast ideas for more recipe inspiration.
Low-Sodium Breakfast Sausage
Ingredients
- 1 pound ground poultry or other meat
- 1 teaspoon rubbed sage
- 1 teaspoon smoked paprika
- ½ teaspoon Kosher salt
- ¼ teaspoon ground white pepper
- ¼ teaspoon thyme
- ⅛ teaspoon ground nutmeg
- 1 tablespoon olive oil
Instructions
- In a large bowl, combine the ground meat, sage, paprika, salt, white pepper, thyme, and nutmeg. Mix until the spices are evenly distributed throughout the meat.1 pound ground poultry or other meat, 1 teaspoon rubbed sage, 1 teaspoon smoked paprika, ½ teaspoon Kosher salt, ¼ teaspoon ground white pepper, ¼ teaspoon thyme, ⅛ teaspoon ground nutmeg
- Using your hands, form the mixture into 8 patties and place them on a baking sheet or large plate.
- Heat a skillet over medium heat. Once hot, add a 1/2 tablespoon olive oil.1 tablespoon olive oil
- Place 4 of the sausage patties in the pan and fry until brown on both sides.
- Reduce the heat to low, cover the pan, and allow the patties to cook all the way through.
- Transfer the patties to a plate lined with paper towels.
- Repeat with the remaining sausage patties.
