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+ servings

Healthy Breakfast Sausage

Save money and calories by making your own Healthy Breakfast Sausage. Delicious, quick, easy, and freezer friendly!
Prep Time5 minutes
Cook Time5 minutes
Marinating time1 day
Course: Breakfast, Side Dish
Cuisine: American
Servings: 12
Calories: 45kcal
Author: Geri

Ingredients

  • 1 lb ground chicken breast (92/8)
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/2 tsp ground sage
  • 1/2 tsp garlic powder
  • 1/2 tsp dried thyme
  • 1/4 tsp ground nutmeg
  • 1/4-1/2 tsp red pepper flakes
  • 1 tsp brown sugar or coconut sugar (optional but delicious!)

Instructions

  • In a medium bowl, mix together all spices. Add in the ground chicken and mix spices through the meat with a spatula. Try not to overmix.
  • Refrigerate at least an hour, but overnight for best results.
  • Divide in 12 1/4-inch thick patties. Each one is about 2 rounded tablespoons.

TO COOK ON THE STOVETOP

  • Spritz a large skillet with cooking spray. Over medium-high heat, sear the patties, about 1-2 minutes per side.
  • Add 3 tablespoons of water to the skillet to deglaze. Flip the patties around in the liquid until it is completely absorbed into the meat. This will add color and moisture to the sausage.

TO COOK IN THE AIR FRYER

  • Preheat air fryer to 400F. Spritz both sides of the patties with cooking spray, then add in a single layer to the air fryer basket. You'll probably need to cook in batches.
  • Cook for 8-10 minutes, flipping halfway through.

TO FREEZE THE SAUSAGE

  • Let patties cool completely. Arrange in a single layer on a cookie sheet. Cover with plastic wrap or tin foil.
  • Place cookie sheet in freezer until the patties are frozen through, about an hour. Remove frozen patties from cookie sheet and place frozen in a freezer bag.
  • Reheat in the microwave for 20-30 seconds, or air fry at 350F for 5-7 minutes.

Notes

Click here to determine your WW PersonalPoints for this recipe (if you are logged in to your WW app, it should calculate for you automatically). Calculated per patty.
WW Green, Blue, and Purple SmartPoints:
1 SP for 1 patty
3 SP for 2 patties
4 SP for 3 patties

Nutrition

Calories: 45kcal | Protein: 8g | Fat: 1g | Sodium: 137mg