Description
These high-protein homemade chicken breakfast sausages are a delicious, healthier alternative to traditional pork sausage. Packed with flavor from simple ingredients like sage, garlic, and a touch of maple syrup, these sausages are perfect for meal prep or a high-protein breakfast. Whether you’re serving them with eggs or using them in breakfast bowls, these sausages will fuel your morning!
Ingredients
Units
Scale
- 1 lb (450g) ground chicken
- 1 tablespoon fresh sage, chopped
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon ground thyme
- 1/2 teaspoon ground fennel seed
- 1 tablespoon maple syrup
- 1 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 1 tablespoon olive oil (for cooking)
Instructions
- In a large mixing bowl, combine ground chicken, sage, garlic powder, onion powder, thyme, fennel, maple syrup, salt, pepper, and red pepper flakes (if using).
- Use your hands to mix everything together until well combined.
- Form the mixture into 8 small sausage patties.
- Heat a large skillet over medium heat and add olive oil.
- Cook the sausage patties for about 4-5 minutes per side, until golden brown and fully cooked (internal temperature should reach 165°F/74°C).
- Alternatively, cook the patties in an air fryer at 375°F (190°C) for 10-12 minutes, flipping halfway through.
- Once cooked, remove from heat and let rest for a few minutes before serving.
Notes
- You can prepare the sausage mixture ahead of time and store it in the fridge for up to 24 hours.
- These sausages freeze well! Store uncooked patties in a freezer-safe bag or container for up to 3 months.
- For a lower fat version, use lean ground chicken or turkey.
Nutrition
- Serving Size: 1 sausage patty
- Calories: 140 kcal
- Sugar: 2g
- Sodium: 300 mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 14g
- Cholesterol: 55mg