Hands down, these are the best-tasting healthy chicken breakfast sausage patties you’ll ever make!
This high-protein, low-calorie breakfast staple can be easily meal-prepped for the busy week ahead or frozen raw as an easy, lazy weekend brunch option.
Keep reading to learn how to make this breakfast chicken sausage recipe using just a handful of simple, healthy ingredients.
Skip Ahead | Table Of Contents
- Nutrition Facts
- Healthy Ingredients
- Step-By-Step Instructions
- How To Meal Prep Chicken Breakfast Sausage
- Substitutions
- Alternative Cooking Methods
- Healthy Breakfast Ideas
- Expert Tips
- FAQs
- Recipe Card
Nutrition Facts
These homemade chicken sausage patties are as simple as they are nutritious. Made using minimal ingredients, like ground chicken and a handful of spices, they contain zero sugar… because we prefer to reserve our maple syrup for pancakes and other breakfast treats around here!
They’re a healthier option for traditional pork sausage patties, which use ground pork. The simple swap of pork for lean ground chicken significantly reduces the amount of saturated fat, with each serving containing only 0.4 grams.
Each sausage patty has:
- 67 calories
- 11g of protein
- 2g of healthy fats
- 0g of sugar
- 0g of carbs
Healthy Chicken Breakfast Sausage Ingredients
Making your own breakfast sausage couldn’t be easier. It’s a delicious and healthy way to add more protein to your breakfasts! You only need a few basic ingredients to make these classic breakfast meats.
- Ground Chicken: This highly versatile ingredient is extremely high in protein and low in calories and saturated fat. Its mild flavour helps the distinctive blend of spices shine in this recipe.
- Simple Spices: Ground sage gives these patties that classic breakfast sausage flavour. But know that a little goes a long way! Too much can overpower the other spices: onion powder, garlic powder, paprika, black pepper and salt. If possible, try using organic spices to improve the overall nutrition of this recipe. I usually find the best prices on Amazon and at my local discount grocery store.
- Avocado Oil: This heart-healthy oil has anti-inflammatory properties and can withstand high heat, making it a healthier alternative to canola or vegetable oil. If you’d like to reduce the amount of oil used, use an oil spray like the Chosen Foods 100% Avocado Oil Spray or an oil sprayer, like this one.
Check out the printable recipe card for exact measurements.
How To Make Chicken Breakfast Sausage Patties
STEP-BY-STEP INSTRUCTIONS
STEP 1: Line a metal baking sheet with parchment paper and set aside. Next, mix together all the spices in a small bowl.
STEP 2: In a larger bowl, add the cold ground chicken and spices and mix using a spatula or your hands until the spices are thoroughly incorporated into the meat.
STEP 3: Form patties by dividing the meat mixture into 9 portions on to the parchment-lined baking sheet. Next, roll each portion into a ball using slightly wet hands and press it down on the parchment to form a flat, uniform patty. Place the baking sheet in the freezer for 15 minutes to help firm up the patties.
Alternatively, if you’re short on time, you can place the pre-portioned mixture balls directly in your preheated and oiled pan and form them into patties using the back of a spatula.
STEP 4: Preheat a frying pan or skillet over medium-high heat. Once preheated, turn the heat down to medium-low and add just enough avocado oil to coat the pan. Working in batches, brown your sausage patties for 2 to 3 minutes on each side, or until they’ve reached an internal temperature of 165℉.
STEP 5: Place sausage patties on a paper towel to cool completely before storing them in a glass storage container in the fridge or a single layer in a freezer bag. They’ll last up to 3 days in the fridge and 3 months in the freezer. Keep reading for instructions on freezing raw sausage patties!
How To Meal Prep Breakfast Chicken Sausages
LONG-TERM FREEZER PREP & STORAGE
This recipe can be easily doubled or tripled for the freezer and can be frozen raw or cooked.
You can freeze raw preformed patties if you’re short on cooking time, or as a convenient breakfast option you can cook up on demand.
There are two ways you can do this:
- FLASH FREEZING: To flash-freeze your sausage patties, transfer them to a metal baking sheet lined with parchment paper (for easy clean-up) in a single layer. Place the baking sheet in the freezer uncovered until frozen, for about 4 hours. Store the frozen patties in a freezer bag and return them to the freezer for up to 3 months. The flash-freezing process will prevent the patties from sticking together in the bag.
- USE PARCHMENT PAPER: Place your raw, preformed sausage patties between pieces of parchment paper. Next, store them in a freezer bag and freeze them for up to 3 months.
Cooking frozen sausage patties is just as easy (if not easier) than cooking fresh ones. Just preheat your skillet over medium heat and cook the patties for 3 to 4 minutes on each side or until they are golden brown or have an internal temperature of 165℉.
SHORT-TERM FRIDGe PREP & STORAGE
Freshly cooked sausage patties will last up to 3 or 4 days in the fridge when stored in an airtight glass storage container.
PRO TIP: Prepared food and fresh produce always last longer when stored in glass containers, whether glass mason jars or containers with snaplock like these.
Substitutions
GROUND CHICKEN VS GROUND TURKEY
You can swap ground chicken with ground turkey, pound for pound.
Is there any difference between the two? It all depends on the type of ground chicken you use!
Ground turkey has a higher price tag because raising it takes longer and costs more. It also has slightly more protein and less fat than conventional ground chicken, which contains more thigh meat and sometimes other added ingredients.
Alternatively, extra lean ground chicken, made with mostly skinless chicken breasts, is more nutritionally equal to ground turkey.
If sourcing extra lean ground chicken with zero additives is important to you but hard to find where you live, you can always try making it yourself following these easy steps!
To make ground chicken without a meat grinder:
- Start by cubing up slightly frozen chicken breasts into 1-inch pieces.
- Next, add the meat to a food processor and pulse until you’ve reached the desired texture. Pulsing ensures that your chicken meat doesn’t turn into a paste.
That’s it! Winner winner, lean ground chicken dinner… err breakfast!
Other substitutions
You can swap…
- Olive oil for the avocado oil.
- Sea salt for the pink salt.
Alternative Ways to Cook Breakfast Chicken Sausage
sausage patties vs sausage links
Are you team patties or links? I grew up preferring sausage patties with my Sunday brunch. However, I see more breakfast chicken sausage links lining the freezer shelves in my favourite grocery stores these days.
While sausage patties are easier to form than sausage links, if you or a family member prefer small links, I’ve found the easiest way to make them is using a disposable piping bag like these ones. Because ground chicken and turkey are much more tender than other ground meats, they’re more difficult and time-consuming to shape using your hands.
To make sausage links:
- Fill your piping bag with the meat mixture and snip off the end with scissors so you have a 3/4 or 1-inch opening, depending on your desired width.
- Next, press on the bag from the top as you would with icing, and pipe out your links onto a parchment-lined baking sheet or directly into a preheated and oiled skillet.
pan fried vs OVEN baked
I’ve tested both cooking methods for these breakfast chicken sausages, and pan-frying is hands down the tastiest option. Bonus points (and flavour) if you use a cast-iron skillet!
The meat browning from the pan (called the Maillard reaction) gives these sausages a distinct flavour that, unfortunately, cannot be replicated in the oven. Not to mention, your home will smell amazing!
Now, that’s not to say they don’t taste great when oven-baked because they still do. Plus, if you want to cook a large batch or two without having to stand near the stove, baking them in the oven is a great option! They will take longer to cook, about 25 to 30 minutes in a 350℉ oven, but it’s a hands-off approach that will free up time for you to do other things.
MAKE IT INTO GROUND SAUSAGE
This cooking method is the fastest option for adding delicious breakfast sausage flavor to your favourite meals!
To make ground chicken breakfast sausage:
- Preheat a frying pan or skillet over medium heat. Meanwhile, combine the spice mixture with the ground chicken.
- Add the seasoned meat mixture to the preheated pan and cook over medium heat, breaking it up into small pieces with a spatula or spoon. Cook for about 6 minutes or until it starts to brown and no pink remains.
Check out the section below for suggestions on how to use this healthy ground chicken sausage.
Healthy Breakfast (and Non-Breakfast) Ideas
I’m a huge fan of savoury breakfasts, which help stabilize my blood sugars and keep my energy levels high all morning and into the early afternoon. And the combination of eggs, veggies, and sausage is something I look forward to every day!
But there are many other ways to enjoy this healthy recipe.
SAUSAGE PATTIES ideas
- Classic breakfast sandwiches on English muffins
- As a high protein side to any other breakfast meal, like pancakes, french toast and this gluten-free double pumpkin chocolate breakfast bread
GROUND SAUSAGE ideas
- Rolled into a classic sausage and egg breakfast burrito
- In a vegetable-packed frittata with asparagus, cherry tomatoes, arugula and optional mushrooms
- In copycat Starbucks egg bites
- In a casserole, mixed with scrambled eggs, potatoes, fresh herbs and your favourite cheese (for extra protein, add some cottage cheese)
- In a decadent quiche with spinach and goat cheese
non-breakfast ideas
Unsweetened breakfast sausage is technically just another name for sage sausage, meaning it will pair well with anything else that goes with the flavour of sage. Here are some different ways to enjoy this ground chicken sage sausage recipe:
- On pizza (this chicken sausage tastes AMAZING on pizza)
- In stuffing, served alongside a classic roasted chicken or turkey dinner
- With pasta, served with a brown butter sauce or this dairy-free garlicky cashew Alfredo
- Stuffed or rolled into a chicken breast
- Stuffed in butternut squash, green bell peppers or zucchini boats
- In sausage rolls
Expert Tips
- Premixing your spices will help distribute the flavour more evenly.
- To reduce the amount of oil used, use an oil spray like the Chosen Foods 100% Avocado Oil spray or an oil sprayer like this one.
- If you’d prefer smaller patties, you can easily divide the meat mixture into 18 smaller potions using a small ice cream scoop.
- Very cold ground meat is less sticky and easier to work with. If it becomes overly sticky after mixing, cover the meat mixture and put it in the fridge to firm up a bit.
- The freezer step will help your patties keep a uniform shape and prevent them from sticking to the parchment paper.
- Alternatively, if you’re short on time, you can place the pre-portioned mixture balls directly in your preheated and oiled pan and form them into patties using the back of a spatula.
Questions About This Recipe?
Your whole family will love this homemade chicken breakfast sausage recipe! Still have questions? Check out these Frequently Asked Questions, or write a comment below!
FAQs
Yes! You can substitute the ground chicken with ground turkey, pound for pound. To learn more about the differences between the two, go here.
Chicken meat contains less than half the fat, sodium and calories than pork. This is why sausages made from chicken or turkey are a more health-conscious option than pork sausages. Plus, it’s easier to source free-range, organic chicken than organic, pasture-raised pork.
Yes! You can easily make ground chicken at home by pulsing cubed-up chicken breasts and/or thighs in a food processor. This option is great if you have trouble sourcing additive-free ground chicken near you.
No! Unsweetened breakfast sausage is technically just another name for sage sausage, meaning it will pair well with anything else that goes with the flavour of sage. For ideas on how to serve this chicken sage sausage, go here.
Recipe Card
Chicken Breakfast Sausage Patties
Ingredients
- 1 lb extra lean ground chicken or turkey
- 3/4 tsp ground sage
- 3/4 tsp salt
- 1/2 tsp onion powder
- 3/8 tsp garlic powder
- 1/4 tsp paprika
- 1/8 tsp black pepper, add more if needed
- avocado oil spray or avocado oil
Instructions
- Line a metal baking sheet with parchment paper and set aside. Next, mix together all the spices in a small bowl.
- In a larger bowl, add the cold ground chicken and spices and mix using a spatula or your hands until the spices are thoroughly incorporated into the meat.
- Form your patties by dividing the meat mixture into 9 portions on to the parchment-lined baking sheet. Next, roll each portion into a ball using slightly wet hands and press it down on the parchment to form a flat, uniform patty. Place the baking sheet in the freezer for 15 minutes to help firm up the patties. (see notes if short on time)
- Preheat a frying pan or skillet over medium-high heat. Once preheated, turn the heat down to medium-low and add just enough avocado oil to coat the pan. Working in batches, brown your sausage patties for 2 to 3 minutes on each side, or until they reach an internal temperature of 165℉.
- Let your sausage patties cool before storing them in a glass storage container in the fridge or a single layer in a freezer bag. They'll last up to 3 days in the fridge and 3 months in the freezer. See notes for how to freeze raw sausage patties.
Notes
- Premixing your spices will help distribute the flavour more evenly.
- To reduce the amount of oil used, use an oil spray like the Chosen Foods 100% Avocado Oil spray or an oil sprayer, like this one.
- Very cold ground meat is less sticky and easier to work with. If, after mixing the meat, it becomes overly sticky, cover it and put it in the fridge to firm up a bit.
- The freezer step will help your patties keep a uniform shape and prevent them from sticking to the parchment paper.
- Alternatively, if you’re short on time, you can place the pre-portioned mixture balls directly in your preheated and oiled pan and form them into patties using the back of a spatula.
- If you’d prefer smaller patties, you can easily divide the meat mixture into 18 smaller potions using a small ice cream scoop.
- You can freeze raw preformed patties if you’re short on cooking time, or as a convenient breakfast option you can cook up on demand. There are two ways you can do this:
- Flash-freeze your sausage patties by transferring them to a metal baking sheet lined with parchment paper in a single layer. Place the baking sheet in the freezer uncovered until frozen, about 4 hours. Store the frozen patties in a freezer bag and return them to the freezer for up to 3 months.
- Place your preformed sausage patties between pieces of parchment paper, then store them in a freezer bag, and freeze for up to 3 months.
Nutrition
Let’s Keep In Touch!
I can’t wait to hear all about your healthy eating journey and what you’ve been cooking! Please comment below or share your successes with me on Instagram @nourashnutrition so that I can celebrate you and your healthy eating milestones!
Until next time…
Sending you 🤎 & ✨!
Great recipe. I like how there’s no sugar or maple syrup added.
Thank you Sarah! I’m happy you like it! I also prefer my breakfast sausage to not have any sweetness added.
I find it really hard to find a type of meat that I enjoy, but you have just solved that mystery for me! These patties are so good and are a great source of protein too!
That’s so great to hear, Sia! Enjoy!
Made them today for meal prep breakfast sandwiches and they turned out great! I did need to add some breadcrumbs to be able to form them into patties.