For an easy low carb breakfast, try making your own turkey sausage patties. You only need some ground turkey and a few common spices to make a this healthy breakfast sausage. Eat either in patties or crumbled and have on hand for an easy low carb and high protein breakfast.
You might also like this keto Italian sausage recipe for the air fryer.
With it being a new year I have been the mood to do some healthy prepared meals that I could freeze for later. I wanted to make a low carb breakfast bowl but first I needed to make these low carb turkey sausage patties.
I was surprised how easy they were to make. I played around with the spices to get the right breakfast sausage flavor. Then mixed it with some ground turkey. And voila I had a healthy and tasty breakfast sausage that my family loved.
I gave it to my son for breakfast and he didn’t even know it was turkey as they taste the same to us! And let me tell you, breakfast sausage is one of our favorite foods.
Why eat turkey sausage instead of pork sausage?
If you look at the ingredients in both turkey and pork sausage packages from the grocery store you will see they are basically the same except for the type of meat in them. Both are high in protein and probably lower in carbs.
The biggest difference between the two is the amount of fat and therefore the amount of calories. Turkey sausage is a lean protein and has less fat and also less calories than pork. (source)
The added bonus of making your own sausage is that you can control the amount of sodium (salt) in the patties. And of course there are no preservatives, chemicals or artificial ingredients that you might find in store bought breakfast sausage.
Recipe ingredients for making breakfast sausages.
Since I made turkey sausage I used ground turkey and the season was a combination of salt, Swerve brown sweetener, paprika, black pepper, sage, thyme and cayenne pepper powder (or hot pepper flakes).
You could use this spice blend to make pork sausage as well. Just substitute ground pork for the turkey. Ground chicken would also work!
If you don’t have Swerve brown sugar sweetener you could use regular brown sugar. We are only using 1 teaspoon of brown sugar for 16 patties so it won’t add too many carbs.
How to make breakfast turkey sausage patties.
Step 1: Make the spice blend by getting out a small bowl and adding all of the spices together. Mix well to get the brown sugar sweetener well incorporated with the other spices as it’s a bit sticky and can clump.
Step 2: Next put the ground turkey in a large mixing bowl. Sprinkle half of the spices over the turkey and mix with a large fork if you have one. Then sprinkle the other half and mix again.
The meat is very sticky and hard to mix. Feel free to use your hands if you want but the fork seems to keep it from getting too compacted together.
Step 3: Get out 2 pieces of wax paper and spray them both with nonstick cooking spray. Divide the mixture into 16 pieces.
Roll into balls and space out on the waxed paper. Then place the other piece of wax paper on top sprayed side down and press down to make your patties.
Step 4: Heat a large non-stick skillet to medium high heat. Spray with nonstick cooking spray first. You could use a bit of olive oil if you want but the cooking spray was enough for me.
Step 5: Gently lift the raw turkey patties off the wax paper and into the hot skillet in a single layer with enough space to cook properly.
Turn the heat down to medium heat and brown turkey patties for 3 minutes. Then flip and brown the other side for about 3 minutes more. Just make sure the sausage is cooked through.
Mine took about 6-7 minutes total but cooking time will vary depending on the thickness of your patties.
Serve immediately or store leftover turkey patties in an airtight container in the refrigerator. You can also freeze the turkey sausage for up to 2 months.
So serve from frozen, just heat patties in the microwave for 1-2 minutes until heated through. Heat times may vary depending on your microwave oven. (Please scroll down for the printable recipe card.)
You can also just place all the meat in the pan and brown it like ground meat to make it crumbled. I did half and half. I used the below crumbled sausage for my breakfast bowls and the patties for my son’s breakfast.
As you can see above the finished product looks just like regular breakfast sausage and to me it tastes just as good if not better than store bought.
These savory sausage patties are so easy to make and you can feel better about serving a healthier breakfast for your family and yourself. I hope you give it a try. Enjoy!
The nutrition information for 1 patty is 75 calories / 5 grams of fat / 7 grams of protein.
Other low carb breakfast recipes to try.
I have many keto breakfast recipes on this site and my favorite recipe that you might like is this savory low carb breakfast cookie. They make a great meal prep breakfast recipe as you can freeze them and just reheat in the microwave.
And check out my friend James’ keto white sausage gravy.
- 1 pound ground turkey
- 1 teaspoon salt
- 1 teaspoon Swerve brown sugar sweetener
- ½ teaspoon paprika
- 1 teaspoon black pepper
- ½ teaspoon sage
- ¼ teaspoon thyme
- ¼ teaspoon cayenne powder
- Mix all the spices together in a small bowl The brown sugar sweetener is sticky and may clump so make sure to mix it well to break it down.
- Place the ground turkey in a large bowl and sprinkle half of the spices over evenly top. I like to use a large serving fork to mix up the ground meat and spices together since turkey can be very sticky. After it's mixed add the rest of the spices, evenly and mix once more trying not overwork the meat yet get it well combined.
- Get out 2 pieces of wax papper. Spray one with nonstick cooking spray and set aside. Divid the meat mixture into 16 equal sized balls. Place them on a piece of wax paper with space between them. Take the sprayed piece of wax paper and place on top and press down to make patties.
- Get out a large nonstick skillet and heat to medium high heat. Spray with nonstick cooking spray first. Gently lift the raw turkey patties off the wax paper and into the pan. Turn the heat down to medium and cook for 3 minutes. Then flip and brown the other side for about 3 minutes more. Just make sure the sausage is cooked through. Mine took about 6 minutes total but cooking time will vary depending on the thickness of your patties.
Nutrition Information:Yield: 16 Serving Size: 1
Amount Per Serving: Calories: 75Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 30mgSodium: 156mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 7g