Healthy Chicken Breakfast Sausage Recipe 
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Healthy Chicken Breakfast Sausage – This healthy chicken breakfast sausage recipe is flavorful, satisfying, and easy to prepare. It’s perfect for busy mornings, weekend brunch, or meal prepping for the week ahead.
When it comes to breakfast, nothing beats a warm, savory sausage patty to start your day off right. But traditional pork sausage can be high in saturated fat, sodium, and preservatives, making it a less-than-ideal choice. Enter the perfect solution: homemade breakfast sausage made with ground chicken! Not only is this version leaner and lighter, but it also packs in bold flavor and satisfying protein to keep you energized all morning.
Whether you’re meal-prepping for the week or cooking a weekend brunch, this chicken breakfast sausage is a healthy staple you’ll love.
Why You’ll Love This Recipe
- Healthier Alternative: Chicken is significantly lower in fat than pork, making it a great option for a heart-healthy breakfast.
- Clean Ingredients: Store-bought sausages often contain preservatives, fillers, and hidden sugars. This recipe uses simple, whole ingredients.
- Easy to Make: With just 10 minutes of prep and 10 minutes of cook time, these sausages are ready in under 30 minutes.
- Freezer-Friendly: Make a big batch and freeze them for later. They reheat beautifully!
- Customizable: Adjust the seasonings or add ingredients like herbs, veggies, or apples for variety.
Ingredients
To make about 8 small patties (serves 4)
- Ground chicken (preferably 90/10 or 85/15 for moisture)
- Kosher salt
- Black pepper
- Dried sage
- Garlic powder
- Onion powder
- Maple syrup (optional, for a hint of sweetness)
- Avocado oil (for cooking)
Instructions
- Mix the Meat: In a large bowl, combine the ground chicken with all seasonings and the maple syrup (if using). Mix until just combined—don’t overwork it.
- Form the Patties: Divide into 8 equal portions and shape into small patties about 1/2 inch thick.
- Cook the Sausages: Heat oil in a skillet over medium heat. Cook the patties 4–5 minutes per side or until golden and cooked through (165°F internal temp).
- Serve: Enjoy with eggs, toast, fruit, or in breakfast sandwiches and wraps.
Variations
- Sweet Apple Chicken Sausage: Add 1/4 cup finely chopped apple and a pinch of cinnamon.
- Spicy Southwest Sausage: Add 1/2 tsp cumin, 1/2 tsp chili powder, and diced jalapeño.
- Herbed Chicken Sausage: Add fresh chopped rosemary, parsley, or basil.
- Low-FODMAP Version: Skip the garlic and onion powder and use garlic-infused olive oil instead.
- Seasoning Swap: Try my Homemade Seasoned Salt as a convenient swap for the spices in this recipe.
- Shape the mixture into sausage links or crumble it for breakfast bowls and casseroles.
How to Serve Healthy Chicken Breakfast Sausage
These homemade chicken sausages are incredibly versatile and pair well with a variety of breakfast favorites. Here are some delicious and healthy serving ideas:
- Classic Breakfast Plate: Serve alongside scrambled or poached eggs, whole grain toast, and a side of fresh fruit or sautéed spinach.
- Breakfast Sandwich: Tuck a sausage patty into a whole wheat English muffin with an egg and a slice of avocado or cheese.
- Low-Carb Bowl: Create a power bowl with the sausage, sautéed veggies (like peppers, kale, or zucchini), and a fried or soft-boiled egg on top.
- Protein-Packed Wrap: Wrap sausage, eggs, and greens in a whole grain or low-carb tortilla for a nutritious breakfast burrito.
- Meal Prep Box: Pack cooked patties with roasted sweet potatoes and steamed broccoli for a savory make-ahead breakfast or lunch.
- On-the-Go Snack: Enjoy cold or reheated sausage patties as a quick protein-rich snack during busy mornings.
Frequently Asked Questions
Can I use ground turkey instead of chicken?
Yes! Turkey works great—choose 93/7 ground turkey for flavor and juiciness.
How do I store leftovers? Can I freeze them?
Keep cooked patties in the fridge for up to 4 days or freeze for up to 3 months. Reheat in a skillet or microwave.
Is this recipe keto or low-carb?
Yes, it’s naturally low-carb. Skip the maple syrup for a keto version.
Can I bake them instead of frying?
Yes! Bake at 400°F (200°C) for 15–18 minutes, flipping halfway through.
How do I keep them from drying out?
Use ground chicken with some fat (avoid all breast meat) and don’t overcook. You can also add a little broth or grated zucchini to help retain moisture.
What are the Macros for Chicken Breakfast Sausage?
The macros per serving (1 patty) are as follows:
Protein: 10 grams
Carbs: 2 grams
Fat:5 grams
More Healthy Meal Prep Breakfast Recipes
Homemade Turkey Sausage Patties
Healthy Freezer Breakfast Burritos
Healthy Chicken Breakfast Sausage
Ingredients
- 1 lb ground chicken
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 teaspoon ground sage
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 tablespoon pure maple syrup, optional
- 2 tablespoons avocado oil
Instructions
- Combine the ground chicken, salt, pepper, sage, onion powder, garlic powder, and maple syrup (if using) in a medium bowl. Stir well to incorporate the spices into the meat.
- Divide the meat mixture into eight portions. Form each portion into a patty.
- Heat the oil in a large skillet over medium high heat. Add the patties to the pan (working in batches) and cook for 8 minutes until browned, flipping halfway.
- Remove the patties from the pan to a paper towel lined plate to absorb any excess oil. Serve immediately.
Nutrition
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Vegetarian
