breakfast sausage

Posted on December 27, 2011


Every morning I eat peanut butter, toast or oatmeal, and eggs. I love eggs, any version, for breakfast. They keep you full and are inexpensive. They’re also very versatile and tasty!

However, when I’m visiting my family, I can’t have my typical breakfast. My niece is allergic to eggs and peanuts (among other foods). All of those allergies make it pretty complicated to come up with a good breakfast that a picky two-year-old will actually eat. Since breakfast is the most important meal of the day, it’s imperative to give your kids (and yourself) a good meal!

If you have any experience with food allergies, you know how important it is to avoid them. And you know how big of a pain it is coming up with meals to avoid them. It can get overwhelming, especially if you (or the person you are in charge of feeding) has more than one allergy. Since Joy is allergic to eggs, peanuts, wheat, soy, and shellfish, that takes out a lot of typical breakfast foods to offer her. She loves bacon & sausage, but I tend to avoid giving someone bacon or sausage every single morning. Processed meats have been shown to cause cancer, and they are also typically high in unhealthy (saturated) fats.

I was grocery shopping last week and bought a large thing of ground turkey meat on sale. We made meatballs with marinara sauce for dipping and used the rest of the meat to make sausage. It’s actually pretty easy to make your own sausage, and since you are using fresh ground meat and only adding seasoning, you will not be eating the cancer-causing, high-fat meat.

It’s also a filling breakfast that you and your family will enjoy.


Turkey Breakfast Sausage

Makes 2 pounds, mine made about 24 small sausage patties

  • 2 lb ground turkey (for less calories & fat use a combination of 1 lb ground turkey breast & 1 lb ground turkey)
  • 1 ½ tsp The Delicious Dietitian Creole Spice Blend
  • ½ tsp garlic powder
  • ¼tsp ground thyme
  • ¼ to ½ tsp ground sage
  • 1 tbsp maple syrup
  • ⅛ tsp nutmeg
  • Pinch cayenne pepper
  • ¼ tsp ground black pepper
  • ¼ tsp red pepper flakes
  • 1 tsp kosher salt

Mix all of the ingredients together in a bowl. Form sausage into patties. Heat a large griddle pan over medium heat. Cook patties for about 5 minutes per side, until done.

Serve with maple syrup or ketchup. Make sure to round out your breakfast with a piece of fruit, glass of skim milk, or some whole wheat toast.

You could freeze the cooked patties for future use, or you could freeze the uncooked sausage meat to cook later. Making a big batch will help save you time for future breakfasts.  You could even use these to make a homemade sausage, egg, and (reduced-fat) cheese (whole wheat English) muffin 🙂

I hope you & your family had a wonderful holiday weekend and a very Merry Christmas!


Posted in: Recipes