My best friend of more than 40 years (yikes!) told me she missed eating sausage. She’s on a low-sodium diet due to some heart problems and sausage is notoriously loaded with sodium. National Best Friends Day was yesterday, so I thought it was the perfect opportunity to come up with a homemade lower sodium breakfast sausage recipe for Wendy.
I tried a bunch of different spice combinations, but this one with sage, smoked paprika, salt, white pepper, thyme, and nutmeg was my favorite. I would have added some crushed red pepper too, but Wendy isn’t a fan. Feel free to throw in some if you are, maybe a quarter teaspoon or so.
Wendy also made it very clear that she didn’t want the trouble of finding sausage casings and stuffing them to make links, so I went with easy-to-shape patties. If you can form hamburgers, you can make this sausage.
Which meat works best?
I wasn’t sure what type of meat to use, so I experimented. The first batch was made with ground chicken and I thought it was a bit dry. I moved on to ground turkey. It was good. I wanted to try ground pork but had to settle for a “meatball mix” of ground beef, pork, and veal. That version was a bit too greasy for me. Finally, I used a 50/50 combination of the meatball mix and ground turkey. Those patties edged out the others with regard to taste, but they were higher in fat than the turkey only version.
As soon as I can find ground pork, I’m going to make these patties again. After all, breakfast sausage should be pork, shouldn’t it?
Lower Sodium Breakfast Sausage
- 1 pound ground poultry or other meat
- 1 teaspoon rubbed sage
- 1 teaspoon smoked paprika
- 1/2 teaspoon Kosher salt
- 1/4 teaspoon ground white pepper
- 1/4 teaspoon thyme
- 1/8 teaspoon ground nutmeg
- 1 tablespoon olive oil
In a large bowl, combine the ground meat, sage, paprika, salt, white pepper, thyme, and nutmeg. Make sure the spices get evenly distributed throughout the meat.
Form the mixture into 8 patties and place them on a baking sheet or large plate.
If the mixture is sticky and the patties are hard to handle, freeze them for 30 minutes.
Heat a skillet over medium heat. Add 1/2 tablespoon olive oil and then pan-fry 4 of the sausage patties until brown on both sides. Reduce the heat to low and cover the pan to cook the patties through.
Remove to a paper-towel-lined plate. Repeat with the remaining olive oil and remaining sausage patties. (If you have a large pan, you may be able to cook them all at once.)
Nutritional information was calculated with ground turkey as the meat.