Turkey Sausage Recipe
Discover a healthy Turkey Sausage Recipe! Packed with flavor, low in fat, and easy to make, it's perfect for breakfast or any meal. Try it today!
Ingredients
Ground Turkey (1 pound / ~450g)
- Choose ground turkey with 93% lean and 7% fat or 90% lean and 10% fat for a perfect balance of moisture and flavor.
Salt (1 teaspoon)
- Essential for bringing out the flavors in your turkey sausage. Adjust based on your sodium preferences.
Freshly Ground Black Pepper (½ teaspoon)
- Adds a gentle bite that complements the herbs. Using freshly ground black pepper can give a more robust flavor than pre-ground.
Paprika (1 teaspoon)
- Provides a hint of smoky warmth. You can use sweet paprika smoked paprika, or even hot paprika, depending on your flavor preferences.
Onion Powder (1 teaspoon)
- Concentrates the aromatic onion flavor without adding moisture. You can use dried minced onions if you’d like a more pronounced texture.
Garlic Powder (½ teaspoon)
- A staple in most sausage recipes garlic powder adds depth. Fresh garlic can be used if you prefer, but be mindful of its moisture content.
Dried Sage (1 teaspoon)
- Sage is the herb that gives many sausages their characteristic savory flavor. If you’re not a fan you can substitute with dried basil or thyme.
Dried Thyme (1 teaspoon)
- Lends a subtle herby note that pairs perfectly with the sage.
Chili Flakes or Red Pepper Flakes (¼ teaspoon) (optional)
- If you like a little heat chili flakes or red pepper flakes add the perfect spicy kick. Adjust the amount depending on your spice tolerance.
Fennel Seeds (¼ teaspoon) (optional)
- Fennel seeds are often used in Italian sausages. They add a sweet licorice-like undertone that many find appealing.
Olive Oil or Avocado Oil (1 tablespoon) (for cooking)
- Used to lightly coat your pan or skillet when cooking the sausages. This helps form a nice brown crust on the outside.
Additional Optional Ingredients
- Brown Sugar or Maple Syrup 1–2 teaspoons: For a breakfast sausage vibe, you can add a touch of sweetness.
- Cayenne Pepper ¼ teaspoon: For more intense heat, substitute or add to chili flakes.
- Fresh Herbs chopped parsley, cilantro, or basil: Great for a fresher taste if you’re looking to elevate the flavor profile.
Instructions
Step 1: Prep Your Ingredients
- Ensure that your ground turkey is thawed if it was previously frozen. Room-temperature or slightly chilled ground turkey is ideal for mixing with spices because it allows the seasonings to blend in thoroughly.
- Measure out all your dry seasonings (salt, black pepper, paprika, onion powder, garlic powder, sage, thyme, chili flakes, fennel seeds if using). Having everything ready will streamline the mixing process.
Step 2: Combine the Ground Turkey with Seasonings
- In a Large Mixing Bowl: Place your ground turkey.
- Add the Spices: Sprinkle the salt, pepper, paprika, onion powder, garlic powder, sage, thyme, and any optional herbs or spices (like chili flakes, fennel seeds) evenly across the ground turkey.
- Mix Gently: Using your hands or a sturdy spoon, combine the spices with the meat. You’ll want to mix until everything is just incorporated; avoid overmixing, as this can make the sausage texture tough. The goal is to distribute the spices thoroughly while retaining a tender bite.
Step 3: Shape the Sausages
- Sausage Patties: - Take about 2–3 tablespoons of the turkey mixture and form them into patties.- Flatten the patties slightly, making them about ½ inch thick. Thicker patties might need a longer cooking time to cook through.- This shape works best if you’re planning to serve the turkey sausage as a breakfast side or on a sandwich.
- Sausage Links:- For classic sausage links, you can purchase natural or synthetic casings. However, this can be a bit more involved.- If you don’t have casings, you can gently roll the turkey mixture into logs (like mini meatloaves). They won’t have the exact snap of a cased sausage but will still taste amazing.
- Loose Sausage Crumbles:- If you’d like to use turkey sausage as a crumble in recipes like pasta sauces, casseroles, or pizza toppings, you can simply keep it unshaped and break it up as you cook.
- No matter which shape you choose, try to keep them uniformly sized so that they cook evenly. Refrigerate the shaped sausages for 10–15 minutes before cooking if you have time. This helps them firm up slightly and reduces the chances of them falling apart during the cooking process.
Step 4: Cook the Turkey Sausages
- Stovetop (Pan-Fry Method):- Heat about 1 tablespoon of olive oil or avocado oil in a nonstick or cast-iron skillet over medium heat.- Once the oil is shimmering, place the turkey sausage patties or links into the pan. Make sure not to overcrowd them; cook in batches if needed.- Cook for about 4–5 minutes on each side (for patties), or until they reach an internal temperature of 165°F (74°C). Adjust the cooking time if your patties or links are thicker.- This method yields a slightly crispy exterior and a juicy interior.
- Baking Method (Oven):- Preheat your oven to 375°F (190°C).- Line a baking sheet with parchment paper or lightly grease it.- Place the sausage patties or links on the sheet, making sure to leave a bit of space between them.- Bake for about 15–20 minutes or until the internal temperature hits 165°F (74°C). You can flip them halfway through for a more even browning.- Baking is a hands-off approach that’s great if you’re cooking a large batch.
- Grilling Method:- Preheat your grill to medium-high heat. Lightly oil the grates to prevent sticking.- Place the sausages on the grill and cook for roughly 5–6 minutes per side, or until you reach that safe internal temperature of 165°F (74°C).- Keep an eye on them, as turkey sausage can dry out if overcooked. If you like those beautiful grill marks, resist the urge to move them around too frequently.
- Air Fryer:- Preheat your air fryer to 375°F (190°C).- Lightly spray the air fryer basket with cooking spray.- Arrange the turkey sausage patties or links in a single layer (work in batches if needed).- Cook for about 10–12 minutes, flipping halfway, or until the internal temperature is 165°F (74°C).- The air fryer method offers a crisp exterior with less oil.
- Regardless of your chosen cooking method, always rely on a meat thermometer to confirm the internal temperature has reached at least 165°F (74°C). This ensures the turkey sausage is fully cooked and safe to eat.
Step 5: Rest Before Serving
- Once your turkey sausages have finished cooking, let them rest for a minute or two before digging in. This brief rest allows the juices to redistribute, ensuring that each bite is as juicy and flavorful as possible. If you slice into the sausages right away, you risk losing some of those tasty juices.
Notes
Nutrition Information (Per Serving)
- Calories: ~160 kcal
- Total Fat: 7 g
- Protein: 20 g
- Carbohydrates: 2 g
- Saturated Fat: 2 g
- Cholesterol: 65 mg
- Sodium: 520 mg
- Fiber: <1 g
- Sugar: 1 g