Love sausage but trying to eat healthier? Ground pork, turkey, or chicken plus a short list of spices create a healthy alternative that tastes just like sausage and can be used in so many ways.
We’ve all heard the claims that processed meat isn’t good for us.
So what is included under this umbrella of “processed meat?”
In a nutshell, processed meat is meat that has been preserved by curing, salting, smoking, drying or canning.
So despite the delicious flavor of bacon, sausage, hot dogs and smoked ham, for example, numerous studies have linked to them to high blood pressure, heart disease and certain types of cancer.
Specifically, the concern surrounds compounds called Nitrites, N-Nitroso compounds and Nitrosamines, which aren’t present in fresh meat.
Of course, if you’ve read my blog for some time now, you know that I live by the “everything in moderation” mantra. So when I went to the Philadelphia Sixers game recently (go Joel Embiid! ⛹♂️), I enjoyed every last bite of that mouthwatering hot dog. Seriously, the Philly sports venues have fabulous hot dogs!
But day to day, I do try to limit my family’s consumption of these ingredients. One easy way to do that is by substituting the following mixture of ground pork and spices, which is a spot-on replica of Italian sausage.
Prefer turkey or chicken sausage? No problem. Simply use ground turkey of chicken instead of the pork.
Then use this wholesome alternative to traditional sausage any way you would use bulk sausage. Enjoy straight up as breakfast sausage or brown it and incorporate into soups, pastas, casseroles and more.
Because some people prefer a hint of sweetness in their sausage and some do not, I’ve listed maple syrup as optional.
In a recent side-by-side taste test, my family fell strictly in the savory camp, preferring the version without maple syrup. However, with the small amount added, the flavor difference is minimal and not overtly sweet.
I love the hint of heat, yet these sausages are not what I’d classify as spicy. If you prefer very little spice, reduce the amount of red pepper flakes. If you like more, feel free to adjust upward.
Conveniently, these sausages can be prepared in advance, and the uncooked patties can be refrigerated for up to two days or frozen. The cooked patties will keep in the fridge for about a week and may also be frozen.
We love them for speedy breakfast sandwiches. Low-carb recipe coming soon!
I’d love to know if you try this recipe! Leave a comment, rate it, and don’t forget to tag a photo @fountainavenuekitchen on Instagram and Facebook. Your feedback is always appreciated. 💛
Homemade Breakfast Sausage Patties
Ingredients
- 2 pounds ground pork (ground turkey or chicken work well too; thigh meat is preferable)
- 2 teaspoons kosher salt
- 1 teaspoon freshly ground black pepper
- ½ teaspoon each garlic powder, ground sage, dried thyme, dried oregano, and smoked paprika
- ½ teaspoon red pepper flakes (may substitute ¼ teaspoon cayenne pepper*)
- A pinch (1/16 teaspoon) ground cloves
- Optional: 1 tablespoon pure maple syrup
Instructions
- Place the pork (or turkey or chicken) in a large bowl and spread it out over the surface of the bowl. (This makes it easier to incorporate the spices without over-mixing.)
- In a small bowl, combine all the seasonings (except the optional maple syrup) and sprinkle the mixture over the pork. Drizzle the maple syrup over the pork, if using.
- Using your hands, mix the seasonings evenly into the pork without overworking the meat. Portion and shape the mixture into 16 (2-ounce) patties, or about ¼ cup each. Note: When using in our favorite egg sandwiches, I make 12 slightly larger patties. Make-ahead tip: At this point, you may cover well and refrigerate for up to 2 days or wrap and freeze for about 3 months.
- When ready to cook, lightly oil or spray a frying pan or cast iron skillet with olive oil, and heat over medium heat. Add the patties and cook until golden brown on both sides, about 5 minutes per side. (I can just fit 8 patties at a time in my 12-inch cast iron skillet so can make these in 2 batches.) Transfer to a plate and enjoy.
Notes
- Versatile sausage alternative: You can use this recipe anytime you need bulk sausage or sausage removed from its casing. Cut the recipe in half as needed, or use one pound now and freeze the other pound for later.
- To eliminate sticking, I rub a little oil on my hands before shaping the patties. Lightly wetting your hands with water will also prevent sticking.
- For even portions: I like to use my kitchen scale to evenly portion the pork into 2-ounce patties. Then I press the patties into rounds that are slightly under 3 inches in diameter. You can also use a round biscuit cutter: place each portion of pork into the cutter, and press the meat down to fill out the cutter using your fingers. This will help to form patties of even size and thickness.
- Prefer a larger patty? Again, feel free to make larger patties, if desired. A yield of 12 is my preferred size for egg sandwiches.
- Quarter pound sausage burgers are also delicious!
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